Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — composed by Megan Ware, RDN, L.D. On June 18, 2018

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castle are native to south America, particularly Brazil, and also were presented by colonists to Africa and also India. These areas are the biggest producers of cashews today. Cashews are sold both life or roasted, and also salted or unsalted.

Cashews have actually recently been provided to make dairy alternatives, such as cashew milk, cashew-based cheese and also cashew-based cream sauces and sour cream.

This article is component of a arsenal of write-ups on the health and wellness benefits of popular foods.

It provides information top top the nutritional value of cashews and their possible health benefits. Girlfriend will likewise find some tips on how to encompass cashews in the diet and learn about any feasible health risks.


Share ~ above PinterestCashews are a great source that protein and also minerals.
follow to the us Department of farming (USDA) nationwide Nutrient Database, 1 oz of raw cashews (28.35 grams) contains:

1.68 g of sugar0.9 g the fiber5.17 g the protein12.43 g of total fat1.89 mg the iron168 mg the phosphorus3 mg that sodium1.64 mg that zinc

Cashews also contain vitamin C and also B, consisting of 7 micrograms (mcg) of DFE folate.

A 1-ounce serving of cashews is about 18 entirety cashews. Cashews room high in monounsaturated and also polyunsaturated fats and a great source of protein.


Consuming a high proportion of plant-based foods appears to mitigate the threat of countless lifestyle-related health and wellness conditions.

Heart health

The monounsaturated and polyunsaturated fatty acids uncovered in cashews can help decrease LDL cholesterol and triglyceride levels. This reduces the danger of cardiovascular disease, stroke, and heart attack.

A study released in the British journal of Nutrition showed that the risk of coronary heart an illness may it is in 37 percent reduced in civilization who consume nuts an ext than 4 times per week compared with civilization who never or rarely consume nuts.

Share ~ above PinterestCashew milk offers numerous of the services of new milk because that those who like not to usage dairy.

The U.S. Food and also Drug administration (FDA) have approved a health case for food labels that “eating 1.5 oz every day of most nuts as component of a diet low in saturated fat and also cholesterol might reduce the threat of heart disease.”

Cashews space a good source the magnesium, i m sorry plays an essential role in end 300 enzymatic reactions in ~ the body.

These incorporate the management of food and synthesis of fatty acids and also proteins.

Magnesium is additionally involved in muscle relaxation and neuromuscular transmission and activity.

Magnesium deficiency, widespread in enlarge populations, is connected to insulin resistance, metabolic syndrome, coronary heart disease and osteoporosis.

number of studies have uncovered that a high input of calcium without sufficient magnesium can increase the danger of arterial calcification and cardiovascular disease, as well as kidney stones.

world with the greatest intake the magnesium were found in the Framingham Heart examine to have a 58-percent lower chance of having coronary artery calcification and also a 34-percent reduced chance of abdominal artery calcification.

Weight management

limited data imply that regime nut usage is associated with a greater expenditure of energy while resting. This can have effects for weight management.

In addition, in trials the compare weight loss in between food regimens that include or exclude nuts, power that encompass nut consumption in moderation were connected to higher weight loss.

A study published in the American newspaper of Clinical Nutrition in 2004 found that women who reported rarely eating nuts had a higher incidence the weight acquire over an 8-year period than women that consumed nuts two or more times a week.

The researchers concluded the eating nuts go not cause a load gain, and that the may help maintain a healthy and balanced weight.

A evaluation of studies released in 2017 concluded the nuts can assist maintain a healthy weight. They may do this by helping a human being feel full and also contributing to thermogenesis, which is the manufacturing of heat in the body. This can aid boost the metabolism.


follow to a study in the American journal of Clinical Nutrition, constant nut consumption is linked with a lessened risk that needing surgical treatment to eliminate the gallbladder.

In over a million human being documented over a time expectancy of 20 years, women that consumed much more than 5 ounces the nuts a week had a substantially lower risk of cholecystectomy 보다 women that ate much less than 1 oz of nuts every week.

Bone health

Cashews are one of the few food resources that space high in copper. One ounce of cashews consists of 622 micrograms of copper. For adult aged 19 years and also over, the recommended intake because that copper every day is 900 micrograms.

Severe copper deficiency is connected with reduced bone mineral density and an enhanced risk of osteoporosis. An ext research is needed, however, top top the effects of marginal copper deficiency and the potential services of copper supplementation for prevention and management that osteoporosis.

Copper additionally plays an essential role in the maintain of collagen and elastin, major structural contents of our bodies. Without adequate copper, the body cannot replace damaged connective organization or the collagen that provides up the scaffolding for bone. This have the right to lead come a variety of problems, including joint dysfunction as bodily tissues begin to rest down.

The magnesium in cashews is likewise important because that bone development as it helps through the adaptation of calcium into the bone. Manganese, another mineral in cashews, has actually been shown to stop osteoporosis in mix with calcium and copper.

Nuts have actually a high-fat content, and also they can become rancid. Keeping cashews in a cool, dark and dry place can improve their shelf life.

If stored properly, cashews will store for a few months in ~ room temperature, a year in the refrigerator or 2 years in the freezer.

Rancid nuts space not unsafe but have a sharp flavor most human being find unpleasant.

Quick tips:

Make homemade trace mix with a mixture that cashews and also other nuts, seeds, and also dried fruitMake your own cashew butter (like peanut butter) by blending whole, raw cashews in a food processor till smoothTop main dishes such together fish or chicken through a mixture that chopped cashews and also herbs before bakingMix cashews into your following salad or row fryUse cashew milk as an alternate to dairy products milk

Or, try these healthy and delicious recipes emerged by registered dietitians:

Apart from plain and roasted cashews, other cashew assets include cashew nut butter, cashew oil, and also cashew-based beauty products. This are available for purchase online.

Cashews save on computer fat, however these are mainly unsaturated fats, which space healthful in center quantities.

Truly life cashews are not for sure to eat, together they save a substance recognized as urushiol, found in poison ivy. Urushiol is toxic, and also contact with it can trigger a skin reaction in part people.

Cashew kernels are regularly sold as “raw” in stores, yet these have been steamed. This gets rid of the toxins. This cashews room healthful.

Depending ~ above the brand, salted and roasted cashews deserve to contain high levels of salt and also fat, which might not it is in healthful. That is best to check the label very first and consume these nuts in small quantities.

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People who have actually a nut allergy have to avoid cashews, as they save potent allergens that can lead come reactions, including life-threatening anaphylactic shock.

Overall, that is better to eat a diet with variety than to concentrate on individual foods as the an essential to an excellent health.