6/14/2020 Are Cashews Good for You?

Nutrition, Benefits, and Downsides

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Are Cashews Good for You? Nutrition,

Benefits, and Downsides
Written by Alina Petre, MS, RD (NL) on June 10, 2020 — Medically reviewed by
Kathy W. Warwick, R.D., CDE

Nutrition Plant compounds Weight loss Heart health

Type 2 diabetes Uses Downsides Bottom line

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Cashews are a kidney-shaped seed sourced from the cashew tree — a

tropical tree native to Brazil but now cultivated in various warm climates
across the world.

Although commonly referred to as tree nuts, and nutritionally comparable

to them, cashews are really seeds. They’re rich in nutrients and beneficial
plant compounds and make for an easy addition to many dishes.

Like most nuts, cashews may also help improve your overall health.
They’ve been linked to benefits like weight loss, improved blood sugar
control, and a healthier heart.

This article reviews the nutrition, benefits, and downsides of cashews to

determine whether they’re good for you.

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Rich in nutrients
Cashews are rich in a range of nutrients. One ounce (28 grams) of
unroasted, unsalted cashews provides you with around (1  ):

Calories: 157

Protein: 5 grams
Fat: 12 grams

Carbs: 9 grams
Fiber: 1 gram

Copper: 67% of the Daily Value (DV)

Magnesium: 20% of the DV

Manganese: 20% of the DV

Zinc: 15% of the DV
Phosphorus: 13% of the DV

Iron: 11% of the DV

Selenium: 10% of the DV

Thiamine: 10% of the DV


Vitamin K: 8% of the DV

Vitamin B6: 7% of the DV

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Cashews are especially rich in unsaturated fats — a category of fats linked

to a lower risk of premature death and heart disease (2  , 3  , 4  ).

They’re also low in sugar, a source of fiber, and contain almost the same
amount of protein as an equivalent quantity of cooked meat (5  , 6  , 7  ).

In addition, cashews contain a significant amount of copper, a mineral

essential for energy production, healthy brain development, and a strong
immune system. They’re also a great source of magnesium and
manganese, nutrients important for bone health (8, 9, 10).

SUMMARY

Cashews are low in sugar and rich in fiber, heart-healthy fats, and
plant protein. They’re also a good source of copper, magnesium,
and manganese — nutrients important for energy production,
brain health, immunity, and bone health.

Contain beneficial plant compounds

Nuts and seeds are considered antioxidant powerhouses, and cashews
are no exception (11  ).

Antioxidants are beneficial plant compounds that keep your body healthy
by neutralizing damage-causing molecules known as free radicals. In turn,
this helps reduce inflammation and increases your body’s ability to stay
healthy and free from disease (12  ).

Cashews are a rich source of polyphenols and carotenoids — two classes

of antioxidants also found in other tree nuts (13  ).

Studies link antioxidants in nuts like walnuts, pecans, and almonds to

lower levels of oxidative cell damage (14  , 15  , 16  ).

Due to their similar antioxidant profile, cashews may be expected to offer

similar oxidation-fighting benefits. This may be particularly true of roasted

cashews, which appear to have an increased antioxidant activity
compared with their raw counterparts (17  ).

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That said, the number of cashew-specific studies are limited and more
research is needed before strong conclusions can be made (17  ).

SUMMARY

Cashews are rich in carotenoids and polyphenols, two categories

of antioxidants that may help reduce inflammation and offer
protection from disease. However, more cashew-specific
research is needed.

May help you lose weight

Nuts are rich in calories and fat. Hence, people wishing to lose weight
have traditionally been advised to limit the amount of nuts in their diet.

However, research is starting to link nut-rich diets to greater weight loss

and overall lower body weights than nut-free diets (18  , 19  ).

This may in part be explained by the fact that cashews appear to provide
the body with fewer calories than once thought.

According to the FoodData Central database of the Unites States

Department of Agriculture (USDA), cashews provide 157 calories per 1-
ounce (28-gram) serving (1  ).

However, recent research suggests that the human body may only digest
and absorb around 84% of these calories. This is likely because a portion

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of the fat they contain remains trapped within the cashew’s fibrous wall
rather than being absorbed during digestion (20  ).

On the other hand, roasting or grinding nuts may increase your body’s
ability to fully digest them, thereby increasing the number of calories
absorbed (20  , 21  ).

As a result, weight loss benefits may be strongest for whole, raw cashews,
although more research is needed to confirm this. And you may be
sacrificing the antioxidant benefit that comes with roasting cashews.

In addition to providing fewer calories than expected, nuts are also rich in
protein and fiber, which are known to reduce hunger and promote
feelings of fullness, both of which can further promote weight loss (22  ,
23  , 24  ).

SUMMARY

Cashews appear to provide fewer calories than once thought.

Their rich fiber and protein content can help reduce hunger and
increase feeling full. Put together, all of these factors may help
you lose excess weight.

May improve heart health

Diets rich in nuts, including cashews, have been consistently linked to a
lower risk of disease, such as stroke and heart disease (25  , 26  , 27  ).

A few studies have focused on the specific heart health benefits of

cashews.

One found that people with type 2 diabetes who consumed 10% of their
daily calories from cashews had lower LDL (bad) cholesterol to HDL
(good) cholesterol ratios than those who ate no cashews at all (28  ).

A low LDL to HDL ratio is typically viewed as a marker of good heart


health (29  ).

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Two other studies link cashew nut consumption to higher HDL cholesterol
levels and lower blood pressure, as well as lowering total and LDL
cholesterol levels (30  , 31  ).

However, a recent review shows conflicting results. One of the included

studies suggests that regular intake of cashews may lower blood
pressure and triglyceride levels. However, it finds no effect on total, LDL,
or HDL cholesterol levels (32  ).

Similarly, another review failed to find any significant changes in

cholesterol or triglyceride levels following the consumption of 1–3.8
ounces (28–108 grams) of cashews per day for 4–12 weeks (33  ).

Researchers suggest that these inconsistent results may be due to the

limited number of studies and their small participant sizes. They conclude
that although cashews are just as likely to benefit heart health as other
nuts, more research is needed to confirm this.

There also may be differences based on whether participants in these

studies replaced more unhealthy snacks with cashews or just added
cashews to their current eating patterns.

SUMMARY

Nut-rich diets are consistently shown to be beneficial to heart

health. Cashews appear to offer some benefits to lower blood
pressure, triglycerides, and cholesterol. However, more studies
are needed before strong conclusions can be made.

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May be beneficial for people with type 2 diabetes

People with type 2 diabetes may benefit from adding cashews to their
diet.

That’s in part because cashews are a good source of fiber, a nutrient that
helps prevent blood sugar spikes and which is believed to offer
protection against type 2 diabetes (34  , 35  ).

Studies looking at the effects of cashews on blood sugar levels are

limited.

However, in one study, people with type 2 diabetes who ate 10% of their
daily calories from cashews had overall lower insulin levels — a marker of
blood sugar control — than those who ate no cashews at all (28  ).

Moreover, cashews only contain 8 grams of net carbs per portion, of

which less than 2 grams come from sugars.

Net carbs refer to the total amount of carbs in a food, minus the amount of
fiber it contains — providing a value for the net amount of carbs that your
body can actually absorb.

Substituting foods higher in net carbs and sugar with cashews is likely to
help reduce blood sugar levels (11  ).

That said, more research is needed to examine the effects of cashew-rich

diets in people with type 2 diabetes.

SUMMARY

Cashews are low in sugar and rich in fiber — two factors which,
when combined, may help reduce blood sugar levels and protect
against the development of type 2 diabetes. However, more
research is needed to confirm these benefits.

Easy to add to your diet

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Cashews are very easy to add to your diet.

They can be eaten raw or roasted, and make for an easy portable snack.

Whole or ground cashews can also be incorporated into a variety of

dishes, ranging from scrambled tofu and stir fries, to soup, salads, and
stews.

Cashew butter is another way to add cashews to your diet. Spread it on

toast or stir it into yogurt or oatmeal. You can also process cashew butter
together with oats and your favorite dried fruit to make homemade, bake-
free energy balls.

Cashews can also be soaked and blended together with apple cider
vinegar or lemon juice to make your own dairy-free sour cream or cream
cheese. Use these to add flavor to meals or make dairy-free versions of
your favorite desserts.

Just keep in mind that some roasted and salted cashews can contain
significant amounts of added oils and salt. If your goal is to limit excess
salt or added fats, consider choosing dry roasted or raw unsalted cashew
varieties whenever possible (36  ).

SUMMARY

Cashews are a versatile addition to any diet. Eat them on their

own, add them to your favorite dishes, or use them to make
cashew-based sauces and desserts. Choose dry roasted or raw
unsalted varieties whenever possible.

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Potential downsides
Cashews are generally a safe addition to most people’s diets.

Keep in mind that roasted or salted cashews can contain high levels of
added oils or salt. For this reason, it may be best to opt for unsalted dry
roasted or raw varieties instead.

Some research suggests that roasted cashews may contain higher levels
of health-promoting antioxidants than raw cashews. Consider roasting
raw cashews yourself at home without extra oils (17  ).

To do so, simply spread your raw cashews in one layer on a baking tray.
Then, dry roast them at 350°F (188°C) on the middle rack of your oven for
8–15 minutes. Remember to stir the cashews in 3–5-minute intervals to
avoid burning.

Alternatively, toss your cashews in a skillet over medium heat for 3–5
minutes, or until the cashews become slightly brown.

Moreover, cashews contain phytates which can make it more difficult for
your body to absorb the vitamins and minerals they contain. Soaking your
nuts overnight before adding them to dishes will help reduce their phytate
content and improve their digestibility (37  ).

Finally, cashews are classified as tree nuts. Therefore, people allergic to

tree nuts, such as almonds, Brazil nuts, pecans, pistachios, walnuts, or
hazelnuts, may have a higher risk of also being allergic to cashews.

SUMMARY

Cashews are generally considered safe. For most benefits,

consider purchasing raw, unsalted cashews and soaking them
before eating, whenever possible. Dry roasting cashews
improves the antioxidant activity.

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The bottom line

Cashews are rich in fiber, protein, and healthy fats. They also contain a
variety of vitamins, minerals, and health-protective beneficial plant
compounds.

Similarly to nuts, cashews may promote weight loss, blood sugar control,
and heart health. However, there’s less research on cashews than on
other nuts. Therefore, more cashew-specific studies are needed to
confirm these benefits.

That said, there are little downsides to adding more cashews to your diet.
Just remember to pick unsalted dry roasted or raw varieties whenever
possible.

Shop for raw, unsalted cashews online.

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Last medically reviewed on June 10, 2020

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