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 Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
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 Muscle Building
Protein
5.2gSupports muscle building by providing essential protein
Zinc
1.6mgSupports muscle building by providing essential zinc
Best Ways to Eat Cashews (Raw, Unsalted) for Muscle Building
- 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:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
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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