Cashews (Raw, Unsalted) Overview
Cashews are creamy nuts uniquely high in copper, magnesium, and heart-healthy monounsaturated fats. They provide complete protein and minerals that support bone health, energy production, and immune function. Cashews are lower in fat than most nuts while offering exceptional nutritional density and versatility.
Why Cashews (Raw, Unsalted) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Cashews (Raw, Unsalted) Nutrition Facts
Per 28g (1 oz (18 nuts))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 157 | — |
| Protein | 5.2g | 10% |
| Total Carbohydrates | 8.6g | 3% |
| Dietary Fiber | 0.9g | 3% |
| Sugar | g | — |
| Total Fat | 12.4g | 16% |
| iron | 1.9mg | % |
| magnesium | 83mg | % |
| zinc | 1.6mg | % |
| copper | 0.6mg | % |
| phosphorus | 168mg | % |
GI: 25 ()
Key Nutrients in Cashews (Raw, Unsalted) for Heart Health
Fiber
0.9gSupports heart health by providing essential fiber
Magnesium
83mgSupports heart health by providing essential magnesium
Best Ways to Eat Cashews (Raw, Unsalted) for Heart Health
- Eat raw or dry-roasted as convenient snack
- Blend into cashew cream for dairy alternative
- Make cashew butter for spreading
- Add to stir-fries and Asian dishes
- Blend into smoothies for creaminess
- Use in vegan cheese recipes
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Cashews (Raw, Unsalted) Health Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
- Quality plant protein (5g per ounce)
- Lower in fat than almonds or walnuts
- May reduce LDL cholesterol levels
Important Considerations
- Tree nut allergy common and potentially severe
- High in calories (157 per ounce) - watch portions
- May contain added salt - choose unsalted varieties
- Shell contains toxic oil - never eat unprocessed
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