Cashew nuts are creamy, delicious, and packed with nutrients—but how many should you really eat each day? Whether your goal is weight loss, a healthy pregnancy, or stronger hair, portion size matters. Let’s break down how many cashews to eat per day for weight loss, their benefits, and what happens if you eat too many.
Must Read: Cashew nutrition facts per 100 grams-The complete guide
Table of Contents
How Many Cashews to Eat Per Day for Weight Loss?
If you’re trying to lose weight, portion control is key. Cashews are calorie-dense, but they can still support weight loss when eaten mindfully.
Recommended amount for weight loss:
➡️ 10–15 cashews per day (about 20–25 grams)
Cashews contain healthy fats, protein, and fibre that help you feel full for longer. This reduces cravings and prevents overeating. Eating them as a mid-morning or evening snack can stop you from reaching for sugary or fried foods.
💡 Tip: Choose raw or dry-roasted cashews without salt for best results.
How Many Cashews to Eat Per Day for Weight Loss (Female)?
For women, nutritional needs are slightly different due to metabolism and hormonal balance.
Ideal intake for women aiming for weight loss:
➡️ 8–12 cashews per day
This portion provides energy, iron, magnesium, and healthy fats without excess calories. Cashews also help control hunger during hormonal fluctuations, especially during PMS.
Eating cashews along with fruits or yoghurt makes a balanced, satisfying snack.
Are Cashews Good for Pregnancy?
Yes, cashews are good for pregnancy when eaten in moderation. They provide essential nutrients needed for both mother and baby.
Pregnancy Benefits of Cashews:
- Folate supports the baby’s brain and spinal development
- Iron helps prevent anaemia
- Zinc & magnesium support immunity and muscle function
- Healthy fats aid the baby’s growth
Safe intake during pregnancy:
➡️ 10–15 cashews per day
⚠️ Avoid overeating, as too many cashews may cause bloating or acidity. Always consult a doctor if there’s a nut allergy or gestational diabetes.
How Many Cashews to Eat Per Day for Hair Growth?
Cashews are excellent for hair health because they contain zinc, copper, iron, protein, and antioxidants—all essential for strong, shiny hair.
Recommended intake for hair growth:
➡️ 10–15 cashews per day
Cashews help:
- Strengthen hair roots
- Reduce hair fall
- Improve scalp circulation
- Support natural hair pigmentation
Pair cashews with a balanced diet rich in fruits, vegetables, and water for visible results.
What Happens If I Eat 50 Cashews a Day?
Eating 50 cashews daily is too much for most people.
Possible Side Effects:
- Excess calorie intake (over 400 calories)
- Weight gain
- Digestive issues like bloating or gas
- Increased fat intake
While cashews are healthy, overeating can cancel their benefits. They are best enjoyed in moderation.
Final Thoughts
Cashews are nutritious, versatile, and beneficial for weight loss, pregnancy, and hair growth—but only when eaten in the right amount.
✔️ For weight loss: 8–15 cashews/day
✔️ For pregnancy: 10–15 cashews/day
✔️ For hair growth: 10–15 cashews/day
Avoid overeating and choose natural, unsalted cashews for maximum health benefits.
👉 A small handful a day is enough to enjoy the goodness of cashews—your body will thank you!
Also Read: How Many Cashew Nuts to Eat Per Day?
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🥜 Cashew Nutrition Facts Per 100 Grams: The Complete Guide