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Cashew Nuts Have Good Nutrients

 

Cashews are rich in a range of nutrients. One ounce (28 grams) of unroasted, unsalted cashews provides you with around (1Trusted Source):

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  • Calories: 157
  • Protein: 5 grams
  • Fat: 12 grams
  • Carbs: 9 grams
  • Fiber: 1 gram
  • Copper: 67% of the Daily Value (DV)
  • Magnesium: 20% of the DV
  • Manganese: 20% of the DV
  • Zinc: 15% of the DV
  • Phosphorus: 13% of the DV
  • Iron: 11% of the DV
  • Selenium: 10% of the DV
  • Thiamine: 10% of the DV
  • Vitamin K: 8% of the DV
  • Vitamin B6: 7% of the DV

Cashews are especially rich in unsaturated fats — a category of fats linked to a lower risk of premature death and heart disease (2Trusted Source, 3Trusted Source, 4Trusted Source).

They’re also low in sugar, a source of fiber, and contain almost the same amount of protein as an equivalent quantity of cooked meat (5Trusted Source, 6Trusted Source, 7Trusted Source).

In addition, cashews contain a significant amount of copper, a mineral essential for energy production, healthy brain development, and a strong immune system. They’re also a great source of magnesium and manganese, nutrients important for bone health.

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