Read about the nutrition facts, health benefits, nutritional value and calories found in Cashews

Cashews Nutrition

As a child, you must have often been given a handful of bean-shaped nuts, along with almonds, by parents or grandparents. How much had you liked them? I’m sure once you started you couldn’t stop. After all, who can forget the sweet, nutty flavor that cashews leave on your taste buds. Now as a grown up, you know that those bean-shaped nuts were actually cashews. Cashews grow on an evergreen tree and are prominently cultivated in the tropical regions of India and Brazil. Probably, you need not struggle to remember when you last had some of these delightful nuts. Cashew nuts are widely used as a snack, preferably eaten lightly salted or sugared. They form an important ingredient of chocolate and hence, could be a part of your favorite chocolate. Cashews nuts are highly used in various cuisines of the Indian, Thai or Chinese kitchens. Sweets and desserts, garnished with cashews can be enticing, making it difficult to resist yourself. But, if you are health conscious and wondering about your health upon consuming these cashew dishes; cashews are nutritious snacks, low in calories and they take care of your cholesterol. They are loaded with numerous other benefits, giving you reasons to include them in your regular diet. Grab the wholesome benefits and health advantages as you browse through the sections below.



The cashew tree is indigenous to the coastal regions of Brazil. Around 16th century, the Portuguese explorers introduced the cashew trees to the tropical regions of India and some African countries, from Brazil. There are no recorded evidences of the systematic plantations of cashews; they were probably grown by Indians as a dooryard garden tree. By the 18th century, cashew cultivation rose throughout tropical America as a multiple-purpose garden tree. Despite offering several uses to the cultivators, the Americans began the commercial plantations of cashews only in the 20th century. In India, cashew trees were first grown in the gardens of Cochin along the Malabar Coast and Goa in the 1570s and 1580s respectively, with the main purpose being production of wine and brandy, rather than consuming the nuts directly. Today, India is the largest producer and exporter of cashews in the world, followed by Brazil, Tanzania, Mozambique and Nigeria.


Health Benefits of Kaju (Cashews)


  • Cashews contain monounsaturated fats which promote proper cardiovascular health and reduce the risk of health diseases.

  • Cashews are rich in anti-oxidants which help in the elimination of free radicals that can cause cancer. These anti-oxidants also help in inhibiting the aging process.

  • Cashews are rich in magnesium, which, along with calcium, helps in maintaining strong muscles and bones in the body. They benefit menopausal women by alleviating the symptoms of this phase, especially disturbed sleeping patterns.

  • Cashews contain high energy density and high amount of fiber. If eaten in moderate quantities, cashews have good effects on weight management.

  • Cashews have high amounts of copper which is necessary for boosting energy and maintaining a greater flexibility in blood vessels, bones and joints.

  • Cashews have a lower fat content than other nuts. Besides, they contain oleic acid which is helpful for diabetic patients.

  • Regular intake of cashew nuts helps the body in utilizing iron, eliminating free radicals and developing bone and connective tissues.

  • Studies reveal that people consuming cashew nuts on a regular basis have lower levels of LDL (low density lipoproteins), which are beneficial for preventing coronary artery disease.

  • Cashew nuts have a high protein content which helps in promoting body building.


Nutritional Value & Calories In Cashews 

Amount: 1 cup

Weight: 138 g


Basic Components

25 g


7.2 g


3.5 g


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

42 g

Dietary Fiber

4.5 g


32 g


8.1 g

Fats & Fatty Acids

Total Fat

60 g

Saturated Fat

11 g

Monounsaturated Fat

33 g

Polyunsaturated Fat

11 g

Omega-3 Fatty Acids

85 mg

Omega-6 Fatty Acids

11 g


Vitamin C

688 mcg

Vitamin E

1.2 mg

Vitamin K

47 mcg


582 mcg


80 mcg


1.5 mg

Vitamin B6

574 mcg


34 mcg

Pantothenic Acid

1.2 mg


51 mg


9.2 mg


402 mg


816 mg


908 mg


17 mg


8 mg


3 mg


2.3 mg


27 mcg


How many calories in Cashews (Per 100 gm)

Cashews have 553 calories per 100g of their weight.


How to Buy Cashews


  • Like other nuts, cashews are available in both, prepackaged containers and bulk bins.

  • If buying cashews in bulk bins, make sure that they are covered and are not exposed to air and sunlight.

  • Always buy cashews from a store with good product turnover since it ensures the maximum freshness of cashews.

  • While buying cashews, look for any signs of moisture or insect damage. Also, check if they are not shriveled.

  • Smell the nuts, to check whether they have become rancid.


Cashews Storage Tips


  • Cashews should be stored in air-tight containers, to prevent them from exposing to air and sunlight.

  • Cashews can spoil at room temperature. If stored in an air-tight container in a refrigerator, cashew nuts can remain fresh for about six months.

  • Cool temperature is an ideal condition for storing cashew nuts. If cashew nuts are stored in a freezer, they have a shelf life of over a year.

More About Cashews