The Creamy Nut With Surprisingly Powerful Nutrition
Cashews are often overshadowed by almonds, walnuts, and pistachios, but these creamy, buttery nuts deserve a place among the most nutrient-dense foods you can eat.
Known for their rich texture and mild flavor, cashews are far more than a convenient snack. They provide a unique combination of healthy fats, plant protein, vitamins, minerals, and antioxidants that support multiple aspects of health.
Despite their indulgent taste, cashews can fit comfortably into a balanced diet and may offer benefits ranging from cardiovascular support to improved bone health.
So what actually happens when you eat cashews regularly?
Let’s take a closer look at what nutrition science and health experts have discovered.
A Nutritional Snapshot
A one-ounce serving (about 28 grams or 18 cashews) provides approximately:
| Nutrient | Amount |
|---|---|
| Calories | 157 |
| Protein | 5 g |
| Fat | 12 g |
| Carbohydrates | 9 g |
| Fiber | 1 g |
| Magnesium | 83 mg |
| Copper | 0.6 mg |
Cashews also contain:
- Zinc
- Iron
- Selenium
- Vitamin K
- Phosphorus
- Manganese
- B vitamins
This impressive nutrient profile makes cashews a concentrated source of essential minerals.
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