🥜 Cashew Nutrition Facts Per 100 Grams: The Complete Guide

Cashews are one of the most popular and loved nuts across the world — not just because of their creamy taste and versatility, but also for their powerful nutritional value. Whether you enjoy them roasted, raw, salted, or as part of curries and desserts, cashews offer essential nutrients that support overall health.

In this complete guide, we’ll break down the cashew nutrition facts per 100 grams, the health benefits, and why cashews deserve a space in your daily diet.

Must Read: Almonds Nutrition Facts (100g): The Superfood That Fuels Your Body

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🔥 Cashews Nutrition Overview (Per 100g)

Here’s a simplified cashew nutrition facts:

Nutrient	Amount per 100g
Calories	~553 kcal
Protein	18.2 g
Carbohydrates	30.2 g
Dietary Fibre	3.3 g
Total Fat	43.8 g
Saturated Fat	7.8 g
Monounsaturated Fat	23.8 g
Polyunsaturated Fat	7.8 g
Calcium	37 mg
Iron	6.7 mg
Magnesium	292 mg
Phosphorus	593 mg
Potassium	660 mg
Zinc	5.7 mg
Vitamin B6	0.4 mg
Vitamin E	0.9 mg

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🧠 Are Cashews Good for the Brain?

Yes — cashews are an excellent brain-boosting food. Their magnesium content helps regulate nerve function and improves memory and learning. Zinc supports cognitive performance, while healthy fats nourish brain cells and improve concentration.

Many nutritionists recommend cashews for:

✔ Students
✔ Working professionals
✔ People dealing with stress
✔ Those wanting sharper mental agility

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❤️ Do Cashews Support Heart Health?

Absolutely. The monounsaturated fats in cashews help reduce LDL (bad cholesterol) while increasing HDL (good cholesterol). This promotes better blood flow, supports arterial health, and reduces the risk of cardiovascular disease.

Cashews also contain antioxidants that help reduce inflammation — a key contributor to heart issues.

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⚡ Are Cashews Good for Weight Loss?

This is one of the most searched questions online, and the answer is:
👉 Yes — when eaten in the right portion.

Cashews contain:

• Healthy fats
• Protein
• Fibre

These three together keep you fuller for longer, reduce unnecessary snacking, and help control cravings — making cashews a smart choice for weight-management diets.

Ideal serving size: 🥄 10–15 cashews per day

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💪 Cashews for Muscle and Strength

Cashews are rich in:

• Plant-based protein
• Magnesium
• Phosphorus

These nutrients play a major role in muscle repair, bone strength, and energy production. Cashews are especially beneficial for:

✔ Gym-goers
✔ Active individuals
✔ Growing teens
✔ Vegetarians needing extra protein

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🌟 Benefits of Eating Cashews Daily

Here are some science-backed health benefits:

✨ Boosts immunity
✨ Improves skin texture and glow
✨ Supports healthy bones and joints
✨ Helps digestion
✨ Improves mood and reduces anxiety
✨ Supports healthy metabolism and hormone balance

Cashews are also a source of tryptophan, an amino acid that helps produce serotonin — the “happiness hormone.”

So yes, cashews can literally improve your mood!

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🧴 Is Cashew Good for Skin and Hair?

Yes — and that’s why cashews are widely used in beauty diets.

Cashews contain:

• Vitamin E
• Copper
• Healthy fats
• Antioxidants

These help:

✔ Reduce wrinkles
✔ Improve collagen production
✔ Nourish scalp and hair roots
✔ Brighten complexion
✔ Support anti-aging

Copper present in cashews plays a big role in melanin formation — which keeps skin glowing and hair strong.

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🍽 How Many Cashews Per Day Is Healthy?

The ideal daily portion is:

👉 10 to 15 raw or lightly roasted cashews

Excessive consumption may lead to weight gain due to calorie density.

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❓ FAQ: Common Questions People Ask About Cashews

🟣 Are raw cashews better than roasted?

Yes — raw cashews retain more nutrients, but dry-roasted are also healthy if unsalted.

🟣 Can diabetics eat cashews?

Yes — but in moderation. Cashews have a low glycemic index and support stable blood sugar.

🟣 Are cashews gluten-free?

Yes — cashews are naturally gluten-free.

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🧾 Final Thoughts

Cashews are more than just a tasty snack — they are a nutrient-rich superfood packed with healthy fats, protein, minerals, and antioxidants. From boosting brain power to supporting heart health, skin radiance, and energy levels, cashews make a valuable addition to a balanced diet.

Whether blended into smoothies, added to meals, or enjoyed as a snack, cashews offer incredible wellness benefits with every bite.

So next time you reach for a snack, choose cashews — your body will thank you. 💛🥜