Cashew nutrition facts per nut8/17/2023 The nuts are rich in copper, a mineral required for energy production and brain health 5, and magnesium, which supports muscle and nerve function 6, says Zhu. "They're also low in sugar, so they're great for most diets."Ĭashews' standout feature, however, is their micronutrient composition. "It's a really great food to incorporate to help you stay fuller for a little bit longer," she says. Plus, cashews offer protein, a macronutrient that can help increase satiety, she notes. However, cashews are a common allergen, and some studies suggest cashew allergies are becoming more common as consumption increases.Īs with many nut varieties, cashews are a great source of unsaturated fats, the type of fat that can help lower 3 low-density lipoprotein (aka LDL or "bad") cholesterol and increase 4 high-density lipoprotein (aka HDL or "good") cholesterol when eaten in place of saturated fat, says May Zhu, MBA, R.D., LDN, a registered dietitian in Chicago. In 2017, cashews were the second most popular tree nut in the U.S., with sales growing 7% each year. Like many nut varieties, cashews can be pricey, ranging from $13 to $17 for about 2 pounds. In turn, all cashews sold in grocery stores will be shelled and processed (either roasting, steaming, etc.) to remove the oil. The shell of a cashew nut contains urushiol, a poisonous, oily liquid that can cause blisters on the skin. They're commonly used to add a thick, velvety texture to vegan dishes, such as soups and dips, as well as a crunch to salads and trail mixes. Shaped like a kidney and light beige in color, cashews have a mild nutty flavor, satisfying initial crunch, and creamy texture that makes them ideal for snacking. (But for the sake of simplicity, we'll refer to them as nuts from now on.)Ĭashew trees are susceptible to damage from pests, fungi, and disease, so farmers may apply herbicides, insecticides, and fungicides to protect the crops, as is the case in Côte d'Ivoire, a leading cashew producer. The tree thrives in frost-free tropical climates, so you won't see cashews grown commercially in the U.S. Surprisingly, cashews aren't actually a "true" nut: They're shell-covered edible kernels that grow off the tree's pear-shaped fruits, known as cashew apples, according to the University of Florida. Cashews are a type of nut grown on the Anacardium occidentale tree, and they're produced primarily in India, Vietnam, Mozambique, and Brazil, the latter of which they're native to 1, says Maggie Moon, M.S., R.D., a Los Angeles–based registered dietitian and the author of The MIND Diet.
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