Cashew Nut

"Eating Cashews May Help Increase Your Iron Levels Which Could Benefit Your Immune System"

Did you know that including cashew nuts into our diet may help us? Cashews are high in iron which contributes to the normal function of the immune system (3). Your immune system defends your body against infectious organisms and other invaders such viruses and bacteria which can damage your health. In addition, their high vitamin K content may also contribute to normal blood clotting and healthy bones (1,2,3).

Not only that but cashews are also high in minerals such as magnesium, phosphorus, zinc, manganese and copper. Also, they are a source of fiber, thiamin, pantothenic acid and minerals like potassium and selenium (1,2). As you can see, cashews have a very interesting nutritional profile!

Want to know more about cashews? Check out our post Quick Fun Fact About Cashews.

Nutrient Units Value per 100 g Value per 28 g, 1 oz (1 handful)
Proximates      
Water g 1.70 0.48
Energy kJ 2402 681
Energy kcal 574 163
Nutrient Units Value per 100 g Value per 28 g, 1 oz (1 handful)
Proximates      
Water g 1.70 0.48
Energy kJ 2402 681
Energy kcal 574 163
Total lipid (fat) g 46.35 13.14
Protein g 15.31 4.34
Carbohydrate, by difference g 32.69 9.27
Ash g 3.95 1.12
Fiber, total dietary g 3.0 0.9
Sugars, total g 5.01 1.42
Minerals      
Calcium, Ca mg 45 13
Magnesium, Mg mg 260 74
Iron, Fe mg 6.00 1.70
Phosphorus, P mg 490 139
Potassium, K mg 565 160
Selenium, Se µg 11.7 3.3
Manganese, Mn mg 0.826 0.234
Copper, Cu mg 2.220 0.629
Zinc, Zn mg 5.60 1.59
Sodium, Na mg 16 5
Vitamins      
Vitamin C, total ascorbic acid mg 0.0 0.0
Thiamin mg 0.200 0.057
Niacin mg 1.400 0.397
Riboflavin mg 0.200 0.057
Vitamin B-6 mg 0.256 0.073
Pantothenic acid mg 1.217 0.345
Folic acid µg 0.0 0.0
Folate, total µg 69 20
Folate, DFE µg 69 20
Folate, food µg 69 20
Vitamin B-12 µg 0.00 0.00
Choline, total mg 61.0 17.3
Vitamin A, RAE µg 0.0 0.0
Vitamin B-12, added µg 0.00 0.00
Retinol µg 0.0 0.0
Carotene, alpha µg 0.0 0.0
Carotene, beta µg 0.0 0.0
Vitamin A, IU IU 0.0 0.0
Cryptoxanthin, beta µg 0.0 0.0
Lycopene µg 0.0 0.0
Lutein + zeaxanthin µg 23 7
Vitamin K (phylloquinone) µg 34.7 9.8
Vitamin D IU 0.0 0.0
Vitamin D (D2 + D3) µg 0.0 0.0
Vitamin E, added mg 0.00 0.00
Vitamin E (alpha-tocopherol) mg 0.92 0.26
Lipids      
Cholesterol mg 0.0 0.0
Phytosterols mg 158 45
22:5 n-3 (DPA) g 0.000 0.000
22:6 n-3 (DHA) g 0.000 0.000
20:5 n-3 (EPA) g 0.000 0.000
20:4 undifferentiated g 0.000 0.000
18:3 undifferentiated g 0.161 0.046
22:1 undifferentiated g 0.000 0.000
18:04 g 0.000 0.000
20:1 g 0.139 0.039
18:1 undifferentiated g 26.808 7.600
18:2 undifferentiated g 7.660 2.172
Fatty acids, total polyunsaturated g 7.836 2.222
Fatty acids, total monounsaturated g 27.317 7.744
16:1 undifferentiated g 0.318 0.090
14:0 g 0.347 0.098
16:0 g 4.351 1.234
18:0 g 2.972 0.843
12:0 g 0.784 0.222
10:0 g 0.132 0.037
6:0 g 0.000 0.000
8:0 g 0.132 0.037
4:0 g 0.000 0.000
Fatty acids, total saturated g 9.157 2.596
Amino Acids      
Tryptophan g 0.237 0.067
Isoleucine g 0.731 0.207
Threonine g 0.592 0.168
Leucine g 1.285 0.364
Methionine g 0.274 0.078
Lysine g 0.817 0.232
Cystine g 0.283 0.080
Phenylalanine g 0.791 0.224
Valine g 1.040 0.295
Tyrosine g 0.491 0.139
Arginine g 1.741 0.494
Aspartic acid g 1.505 0.427
Alanine g 0.702 0.199
Histidine g 0.399 0.113
Glycine g 0.803 0.228
Glutamic acid g 3.624 1.027
Proline g 0.690 0.196
Serine g 0.849 0.241
Others      
Caffeine mg 0.0 0.0
Alcohol, ethyl g 0.0 0.0
Theobromine mg 0.0 0.0
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. NDB No: 12085, g = gram mg = milligram mcg = microgram IU = International Unit
References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
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