Cashew: Nutritional Value, Benefits, Recipes, Precautions

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

General Physician

8 min read


Cashews are low in sugar and high in plant protein, fibre, magnesium, copper and manganese. Cashews can be consumed in raw, salted, unsalted or roasted form and can be added as a seasoning to various dishes. Read on to learn more impressive facts about cashew nuts and enjoy their benefits by adding them to your daily diet.

Key Takeaways

  • Cashews have been linked to improved blood sugar count, weight loss, and a healthy heart
  • The minerals in cashews contribute to a strong immune system and healthy brain development
  • Consuming cashews, as recommended by your dietitian, improves overall health

From aiding in weight loss to promoting overall health, the benefits of cashews are immense.. Cashews are sweet, creamy nuts that grow on tropical evergreen trees. Commonly referred to as tree nuts, cashews are actually seeds. They are rich in various nutrients and act as an easy addition to many of your favourite dishes. 

Nutritional Value of Cashew Nuts

Like any other nut, cashews are a powerhouse of essential nutrients and energy. They support your body in many ways and help keep it healthy. A single serving of cashews contains:

  • 157 calories
  • 0.9 gm of fibre
  • 8.56 gm of carbohydrates
  • 12.43 gm of total fat
  • 5.17 gm of protein
  • 1.68 gm of sugar

Other Nutritional Values

  • 10 mg of calcium
  • 1.89 mg of iron
  • 0.62 mg of copper
  • 1.64 mg of zinc
  • 168 mg of phosphorus
  • 83 mg of magnesium
  • 3 mg of sodium
  • 187 mg of potassium

In addition to these nutrients, cashew benefits include a number of healthy compounds and minerals such as

  • Cashews are a rich source of vitamins B and C
  • Cashews contain a significant amount of unsaturated fats and are a good source of protein
  • The minerals in cashews, like magnesium, copper, and manganese, are needed for energy production, immunity, and brain health
Additional Read: Magnesium-Rich FoodsTop Benefits of Cashews Infographic

Top 10 Benefits of Cashews Nuts

Some of the main cashews benefits are: 

Cashews for Weight Loss

The healthy protein, fats and fibre in cashews can help satisfy your cravings and help you remain satiated for a long time. As a result, you will tend to snack less and maintain a healthy weight by availing of cashews benefits.

According to a study, regular consumption of cashew nuts can aid in losing weight and even quicken it. [1] The reason for this cashew nuts benefits for females and males is that cashews have Omega-3 fatty acids that can help boost metabolism. Cashews can help get rid of excess fat and act as a rich source of protein and fibre content without any added calories.

Cashews Lower Cholesterol

The abundant monounsaturated and polyunsaturated fatty acids in cashews help reduce the risk of cardiovascular diseases. Additionally, the benefits of cashews may help reduce total cholesterol and LDL levels.. A study result indicates that a daily intake of cashews may prove to be a simple dietary strategy to help manage LDL and total cholesterol levels. [2] The same study also suggests that regular consumption of cashews can also help reduce low-density lipoprotein cholesterol.

Cashews for Heart Health

Nuts like cashews are rich in nutrients such as proteins, fibres, minerals, vitamins and unsaturated fatty acids. These nutrients offer anti-inflammatory, anti-carcinogenic, and heart benefits and also keep vascular health in check. 

The unsaturated fatty acids in cashew nuts help keep cholesterol levels in control, thereby reducing the risk of cardiovascular diseases, stroke and heart attackCashew benefits for malasada females include managing a good LDL to HDL ratio, which is a marker of good heart health.

Cashews for Diabetes

By reducing the amount of bad cholesterol and increasing good cholesterol, cashews can reduce the risk of heart disease in people with diabetes. In addition, It leads to low blood pressure and higher HDL. In addition, the benefits of cashews can improve blood sugar and insulin levels consistently in individuals with diabetes.

Cashews for Eye Health

It is common for vision to deteriorate with age, but an antioxidant-rich diet can help slow down the process. For example, cashews are known to contain a rich antioxidant pigment that is directly absorbed by the retina. This pigment forms a protective layer outside our eyes to prevent damage by harmful UV rays.

Cashews for Skin

Cashews contain iron, selenium, phosphorous, magnesium and zinc – all of which are good for your skin. Cashews are also a good source of proteins, plant-based chemicals and antioxidants that can prevent wrinkles and keep your skin healthy. As they are loaded with antioxidants, cashews benefits promote the growth of new cells and retain the skin’s youthfulness and elasticity.

Additional Read: Tips for healthy skin

Cashews Improves Bone Health

The high magnesium and manganese content in cashew nuts promotes bone health. In addition, magnesium helps keep calcium levels in check, which is critical for healthy bones. A balance between both calcium and magnesium can help maintain muscle toning and nerve regulation.

Cashews for Brain Health

Cashews contain a balanced amount of poly and monounsaturated fatty acids. These aid in better brain health and function, cognition, enhanced memory and reduced inflammation. 

Cashews Prevent Blood Disorders

As it is rich in dietary fibre, cashews can aid the digestion process. In addition, they provide gut-friendly bacteria that prevent intestinal issues and allow good gut health. Additional cashews benefits include copper and iron, which help the body manufacture red blood cells.

Cashews May Reduce Gallstones

Gallstones, composed of bile pigment, cholesterol, and bilirubin, develop in the gallbladder and cause digestive disorders. It can also result in chronic disorders of the biliary, pancreatic and gastrointestinal tract. However, Eating cashews can reduce the occurrence of gallstones in both women and men due to their bioactive elements.

Potential Uses of Cashews

Cashews Use for the Heart

Cashews uses include enhancing triglyceride levels and systolic and diastolic blood pressure, which help reduce cardiovascular risk factors. 

Cashews Use for Cancer

Cashew nuts have proanthocyanins, which are flavanols associated with cancer cell replication. The presence of minerals such as copper may also reduce the risk of colon cancer

Cashews Use for Pain and Inflammation

Cashew nuts are known to have anti-inflammatory properties due to their ability to inhibit the formation of inflammatory cytokines. Additionally, the radicals in them can protect cells from damage, reducing pain and inflammation. 

Cashew Use for Increasing Haemoglobin

Cashews benefits are due to their iron and copper content which are the essential micronutrients for hemoglobin formation. Moreover, cashews have also been proven to manage blood disorders better.

Additional Read: Best Zinc Rich FoodsCashew Benefits for Heart

How to Use Cashews in Your Diet

To get the maximum cashew benefits, you can add cashew nuts to your diet in various ways, such as making different cashew recipes or using them raw. Here is how you can avail of cashew nut benefits:
  • Consume them raw
  • Add as a topping to a main ingredient or desserts
  • Roast them and add them to snacks
  • Add whole or ground cashew nuts to stir-fries, soups, stews and salads
  • You can spread cashew butter on toast or add it to your breakfast porridge
  • You can consume cashew milk as an alternative to dairy products

Cashews Side Effects

Apart from cashews benefits, there are some cashews side effects as well. They are as follows:

  • Salted or roasted cashews have high levels of salts and oil that may have a negative impact on health
  • Raw cashews also contain a substance called urushiol that is toxic and may cause skin reactions 
  • Unoaked cashews may contain phytates that can make it harder for the body to absorb the minerals and vitamins they contain
  • Like any other tree nuts such as almonds, pecans and pistachios, cashews may cause allergies in some people
  • Cashews have a reasonable amount of oxalic acid that may pose an issue for people with kidney ailments
  • Some rare side effects of cashews include constipation, bloating, joint swelling and weight gain

Precautions to be Taken While Consuming Cashews

While you can enjoy the many cashew benefits, there are a few precautions you must take before consuming these nuts.

  • The best time to consume cashews is in the morning time, ideally along with your breakfast, as it can help you reduce fatigue and keep your blood pressure under control
  • You can soak the cashews before using them in recipes that need grinding. Soaked cashews have a creamy texture and are more nutritious. Soaking the nuts also eliminates phytic acid from them and makes them easily digestible 
  • Raw cashew nuts health benefits are immense, but they may sometime contain bacteria. On the other hand, roasted cashews may get rid of the bacteria but may have a lower amount of healthy fats, vitamins and antioxidants 
  • You must get a doctor consultation to know more about the possible interaction of cashews with the medicines you are taking

Healthy Cashews Recipes

Below are some recipes with cashews benefits. Try them out to incorporate cashew into your regular diet.

Cashew Nut Chikki

  • Split the cashew nuts evenly. Heat a teaspoon of ghee in a frying pan 
  • Add sugar or jaggery and stir till it dissolves 
  • When the sugar or jaggery completely dissolves, turn off the heat
  • Add the cashews and mix well 
  • Grease a rolling pin and flatten the mixture
  • Once it cools down, you can cut it into pieces of your choice

Cashew Butter

  • Roast the cashew nuts for 10 to 15 minutes evenly 
  • Then let them cool down and grind them completely in a food processor 
  • After a few minutes, the nuts will release the oil, making it a creamy paste
  • Cashew butter is ready to be used with your favourite snack
Additional Read: Peanut Butter Benefits

Cashews are a nutritious food that can offer tremendous health benefits when consumed in moderation. If you have any questions about cashews benefits or concerns about whether and how to make cashews a part of your diet, you can get general physician consultation from Bajaj Finserv Health’s doctor network.

Published on 21 Mar 2023Last updated on 25 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

, MBBS 1


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