Raw natural cashews are high in protein and low in carbohydrates. The fat content found in cashews is predominantly heart-healthy monounsaturated fats. This type of “good” fat can reduce LDL cholesterol levels when it is used to replace saturated fat in the diet. They are also chock-full of powerful antioxidants, which could play an important role in their heart-protective benefits. They are an especially rich source of the fat-soluble antioxidant Vitamin E, which can protect your body against toxins. Cashews are a plentiful source of minerals like iron, magnesium and phosphorus. They also contain small amounts of zinc, potassium and selenium. A serving of cashews can help you get more essential minerals in your diet.
Nutritional value per 100 g (3.5 oz) | |
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Energy | 553 kcal |
Carbohydrates | 30.2 g |
Fat | 43.9 g |
Protein | 18.2 g |
Fiber | 3.3 g |
Vitamins | Quantity %DV† |
Thiamine (B1) | 0.642 mg 8% |
Riboflavin (B2) | 0.06 mg 3% |
Niacin (B3) | 1.06 mg 7% |
Vitamin B6 | 0.42 mg 12% |
Vitamin C | 0.5 mg 7% |
Minerals | |
Calcium | 37 mg 4% |
Iron | 6.7 mg 37% |
Magnesium | 292 mg 71% |
Manganese | 1.65 mg 82% |
Phosphorus | 593 mg 59% |
Potassium | 660 mg 19% |
Zinc | 5.78 mg 12% |
Copper | 2.197 mg 112% |
Selenium | 19.9 mcg 25% |
†Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database (Link to USDA Database entry)
Manufacturer | Persian Basket |
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