Cashew Nutrition Facts and Benefits
Overview
Cashew’s scientific name, Anacardium occidentale, refers to the tropical evergreen tree with unique heart-shaped, edible nuts. Originally native to Brazil, it has flourished and are being cultivated across the world in places such as Vietnam, India, and Nigeria. Below are a list of cashew nutrition facts and benefits that allow this fruit to be deemed a “super-nut.”
Cashews have been shown to decrease cholesterol and reduce the risk of heart disease. Recent clinical trials have shown them to be effective against diabetes for those who have or may be at risk.
Vitamins
Cashews are also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1).
Beyond various beneficial aspects of these vitamins, they are essential for metabolism of protein, fat, and carbohydrates at cellular levels.
Minerals
Cashews are very rich in essential minerals, especially manganese, potassium, copper, iron, magnesium, and zinc. A snack of a handful of cashew nuts a day in your diet would provide enough of these minerals and prevent deficiency diseases.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 553 Kcal | 28% |
| Carbohydrates | 30.19 g | 23% |
| Protein | 18.22 g | 32.5% |
| Total Fat | 43.85 g | 146% |
| Cholesterol | 0 mg | 0% |
| DietaryFiber | 3.3 g | 8.5% |
| Vitamins | ||
| Folates | 25 µg | 6% |
| Niacin | 1.062 mg | 6.5% |
| Pantothenic acid | 0.864 mg | 17% |
| Pyridoxine | 0.417 mg | 32% |
| Riboflavin | 0.058 mg | 4.5% |
| Thiamin | 0.423 mg | 35% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin E | 5.31 mg | 35% |
| Vitamin K | 4.1 µg | 3% |
| Electrolytes | ||
| Sodium | 12 mg | 1% |
| Potassium | 660 mg | 14% |
| Minerals | ||
| Calcium | 37 mg | 4% |
| Copper | 2.195 mg | 244% |
| Iron | 6.68 mg | 83.5% |
| Magnesium | 292 mg | 73% |
| Manganese | 1.655 mg | 72% |
| Phosphorus | 593 mg | 85% |
| Selenium | 19.9 µg | 36% |
| Zinc | 5.78 mg | 52.5% |
| Phyto-nutrients | ||
| Carotene-β | 0 µg | — |
| Crypto-xanthin-β | 0 µg | — |
| Lutein-zeaxanthin | 22 µg | — |