Nutrition Values of Cashew
Cashews are a good source of protein and minerals. According to the US Department of Agriculture (USDA) National Nutrient Database, 1 ounce of raw cashews (28.35 grams) contains:
8.56 grams (g) of carbohydrate
1.68 g of sugar
0.9 g of fiber
5.17 g of protein
12.43 g of total fat
10 milligrams (mg) of calcium
1.89 mg of iron
83 mg of magnesium
168 mg of phosphorus
187 mg of potassium
3 mg of sodium
1.64 mg of zinc
Cashews also contain vitamins C and B, including 7 micrograms (mcg) of DFE folate. A 1-ounce serving of cashews is about 18 whole cashews. Cashews are high in monounsaturated and polyunsaturated fats and a good source of protein.
Consuming a high proportion of plant-based foods appears to reduce the risk of many lifestyle-related health conditions.
The monounsaturated and polyunsaturated fatty acids found in cashews can help decrease LDL cholesterol and triglyceride levels. This reduces the risk of cardiovascular disease, stroke, and heart attack. A study published in the British Journal of Nutrition showed that the risk of coronary heart disease may be 37 percent lower in people who consume nuts more than four times per week compared with people who never or seldom consume nuts.
Cashew milk offers many of the benefits of fresh milk for those who prefer not to use dairy. The U.S. Food and Drug Administration (FDA) have approved a health claim for food labels that "eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."
Cashews are a good source of magnesium, which plays an important role in over 300 enzymatic reactions within the body. These include the metabolism of food and synthesis of fatty acids and proteins. Magnesium is also involved in muscle relaxation and neuromuscular transmission and activity. Magnesium deficiency, prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease and osteoporosis. Several studies have found that a high intake of calcium without sufficient magnesium could increase the risk of arterial calcification and cardiovascular disease, as well as kidney stones. People with the highest intake of magnesium were found in the Framingham Heart Study to have a 58-percent lower chance of having coronary artery calcification and a 34-percent lower chance of abdominal artery calcification.
Limited data suggest that routine nut consumption is associated with a higher expenditure of energy while resting. This could have implications for weight management. In addition, in trials that compare weight loss between food regimens that include or exclude nuts, regimes that include nut consumption in moderation were linked to greater weight loss. A study published in the American Journal of Clinical Nutrition in 2004 found that women who reported rarely eating nuts had a greater incidence of weight gain over an 8-year period than women who consumed nuts two or more times a week. The researchers concluded that eating nuts does not lead to a weight gain, and that it may help maintain a healthy weight. A review of studies published in 2017 concluded that nuts can help maintain a healthy weight. They may do this by helping a person feel full and contributing to thermogenesis, which is the production of heat in the body. This can help boost the metabolism.
According to a study in the American Journal of Clinical Nutrition, frequent nut consumption is associated with a reduced risk of needing surgery to remove the gallbladder. In over a million people documented over a time span of 20 years, women who consumed more than 5 ounces of nuts a week had a significantly lower risk of cholecystectomy than women who ate less than 1 ounce of nuts each week.