📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 553 kcal | 28% | |
| Total fat | 43.9g | 68% | |
| Monounsaturated fat | 23.8g | — | |
| Protein | 18.2g | 36% | |
| Carbohydrates | 30.2g | 10% | |
| Glycaemic Index (GI) | 22 — Low | — | |
| Copper | 2.2mg | 244% | |
| Magnesium | 292mg | 69% | |
| Phosphorus | 593mg | 59% | |
| Manganese | 1.66mg | 72% | |
| Zinc | 5.8mg | 53% | |
| Iron | 6.7mg | 37% | |
| Vitamin K | 34.1µg | 28% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Cashews are outstanding for bone health — providing the highest copper content of any common nut (244% RDI), alongside high magnesium (69% RDI) and manganese (72% RDI), all essential for bone formation and maintenance.
At 6.7mg iron per 100g, cashews are one of the richest plant-based iron sources — providing 37% of daily needs. Combine with vitamin C foods to maximise non-haem iron absorption.
The monounsaturated fat profile of cashews (similar to olive oil) is associated with reduced LDL cholesterol. Cashew consumption is linked to reduced risk of metabolic syndrome.
Cashews provide 53% of daily zinc needs — the mineral essential for immune function, wound healing, taste perception and cognitive development.
⚠️ Who should limit or avoid this food
Cashews are one of the more common tree nut allergens. Cross-reactivity with pistachio (same botanical family) is very common — if allergic to one, avoid the other.
Raw cashew shells contain urushiol — the same toxic compound as poison ivy. 'Raw' cashews in stores have always been heat-treated to remove this toxin. True raw unprocessed cashews should never be consumed.
At 30g carbs/100g, cashews have significantly more carbohydrates than other nuts (almonds 22g, walnuts 14g). People on strict low-carb or keto diets should moderate cashew intake.
Relatively high vitamin K (34µg/100g). Maintain consistent cashew intake if on warfarin.
🔬 Possible side effects or risks
Cashews have significantly more carbohydrates than other nuts. While GI is still low (22), large portions can raise blood sugar more noticeably than almonds or walnuts.
High fat and moderate fibre content can cause bloating or loose stools in large quantities.
Cashews contain moderate oxalates. People with history of calcium oxalate kidney stones should moderate intake.
🛒 How to select & buy fresh cashew
Fresh cashews should be uniformly pale cream to light ivory. Any dark patches, discolouration or spotting indicates age, moisture damage or potential mould.
Fresh cashews have a mild, slightly sweet, buttery aroma. A bitter, rancid or musty smell indicates oxidation or mould — discard immediately.
Whole cashews generally indicate better handling and are less likely to be stale. Broken pieces have more surface area exposed to oxidation.
🧊 Storage tips & shelf life
Cashews have lower fat oxidation rate than walnuts but still go stale at room temperature. Seal airtight.
Best for opened packs. Cold significantly slows oxidation of monounsaturated fats.
Ideal for bulk. Cashews thaw quickly and retain their distinctive buttery texture perfectly.
📖 About cashew — complete guide
Cashews stand apart from other nuts for their outstanding mineral profile — particularly copper, magnesium and manganese. The copper content (244% of daily needs per 100g) is extraordinary even among nutrient-dense foods, and makes cashews particularly important for bone health, connective tissue integrity, iron metabolism and the function of copper-dependent enzymes throughout the body.
What surprises many people about cashews is their relatively high carbohydrate content compared to other nuts — 30g per 100g versus 22g for almonds and just 14g for walnuts. Despite this, cashews still have a low glycaemic index of 22, because their fat and protein content effectively slows glucose absorption. This makes them suitable for most people including those managing blood sugar — though people on strict ketogenic diets should be aware that cashews are notably higher in carbs than the rest of the nut family.