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raw cashew nuts.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

cashew nutcashew

Recipes with raw cashew nuts + Add to pantry

SERVING

CALORIES

553

PROTEIN

18.2g

CARBS

30.2g

FAT

43.8g

FIBER

3.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories553kcal—

Protein18.2g36%

Carbohydrates30.2g11%

Fiber3.3g12%

Sugar5.9g12%

Total fat43.8g56%

Saturated fat7.8g39%

Trans fat0g—

Cholesterol0mg0%

Water5.2g—

MINERALS

Sodium12mg1%

Potassium660mg14%

Calcium37mg3%

Iron6.7mg37%

Magnesium292mg70%

Phosphorus593mg47%

Zinc5.8mg53%

Copper2.2mg244%

Manganese1.7mg74%

Selenium19.9µg36%

VITAMINS

Vitamin A0µg0%

Vitamin C0.50mg1%

Vitamin D0µg0%

Vitamin E0.90mg6%

Vitamin K34.1µg28%

Thiamin (B1)0.42mg35%

Riboflavin (B2)0.06mg5%

Niacin (B3)1.1mg7%

Pantothenic acid (B5)0.86mg17%

Vitamin B60.42mg25%

Folate (B9)25µg6%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup125g

1 tablespoon7.8g

1 teaspoon2.6g

1 ml0.5g

1 liter520g

1 piece1.3g

HEALTH BENEFITS

Why eat it.

✓Rich in heart-healthy monounsaturated fats, which can help lower bad LDL cholesterol and raise good HDL cholesterol.
✓Excellent source of copper, a mineral essential for energy production, brain development, and a strong immune system.
✓Good source of magnesium and manganese, which are vital for bone health, blood sugar control, and antioxidant function.
✓Contain plant sterols, polyphenols, and carotenoids, which have antioxidant properties that may help reduce inflammation.

COOKING TIPS

In the kitchen.

1Soak raw cashews in hot water for 30 minutes or cold water for 2-4 hours to soften them for blending into creamy vegan sauces, cheeses, or desserts.
2Roast at 350°F (175°C) for 10-15 minutes until lightly golden to enhance their nutty flavor before using in salads, stir-fries, or as a snack.
3Grind raw cashews into a fine meal to use as a gluten-free thickener for curries and stews or as a base for energy balls and crusts.
4Use as a key ingredient in dairy-free milk, cream, or sour cream by blending soaked cashews with water and a touch of lemon juice or vinegar.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dark, and dry place like a pantry for up to 6 months.
For longer-term storage (up to a year), place them in an airtight container or freezer bag in the refrigerator or freezer to prevent the oils from going rancid.

FAQ

Frequently asked questions.

Are raw cashew nuts healthy?

Yes, raw cashew nuts are very healthy. They are rich in heart-healthy monounsaturated fats, which can help lower bad LDL cholesterol and raise good HDL cholesterol. They also provide essential minerals like copper, magnesium, and manganese, vital for energy, bone health, and immune function.

What are the main nutritional benefits of raw cashew nuts?

Raw cashew nuts are an excellent source of copper, essential for energy production, brain development, and a strong immune system. They also provide magnesium and manganese, crucial for bone health, blood sugar control, and antioxidant function. Additionally, they contain plant sterols, polyphenols, and carotenoids with antioxidant properties.

How many calories and how much protein are in raw cashew nuts?

Per 100g, raw cashew nuts contain approximately 553 calories. They are a good source of plant-based protein, providing about 18.2g of protein per 100g, along with 30.2g of carbohydrates and 43.8g of fat.

Are raw cashew nuts good for weight loss?

While raw cashew nuts are calorie-dense, their healthy fats, protein, and fiber can contribute to satiety, potentially aiding in weight management when consumed in moderation. Their nutrient profile supports overall health, which is important for a balanced diet. Portion control is key due to their high calorie content.

Are raw cashew nuts vegan and gluten-free?

Yes, raw cashew nuts are naturally vegan as they are a plant-based food. They are also naturally gluten-free, making them suitable for individuals following a gluten-free diet. Always check packaging for cross-contamination warnings if you have severe allergies.

Are raw cashew nuts suitable for a keto diet?

Raw cashew nuts are relatively high in carbohydrates compared to other nuts, with about 30.2g of carbs per 100g. While they can be consumed in very small quantities on a keto diet, they are generally not considered keto-friendly for regular or larger servings due to their carb count.

Can you eat raw cashew nuts directly, or do they need preparation?

Commercially sold 'raw' cashew nuts have typically been steamed to remove the toxic outer shell and its irritating oil (urushiol). Therefore, they are safe to eat directly out of the package without further cooking. True raw cashews, straight from the tree, are not safe to consume.

How can raw cashew nuts be used in cooking?

Raw cashew nuts are incredibly versatile in cooking. They can be eaten as a snack, added to stir-fries, salads, and curries, or used to make creamy sauces, vegan cheeses, and dairy-free milks. Soaking them first can soften them for blending into smooth textures.

How should raw cashew nuts be stored?

Raw cashew nuts should be stored in an airtight container in a cool, dark place to prevent them from going rancid. For longer shelf life, especially in warmer climates, storing them in the refrigerator or freezer can significantly extend their freshness for several months.

Are raw cashew nuts a common allergen?

Yes, cashews are considered a tree nut and are one of the most common food allergens. Individuals with tree nut allergies should avoid cashews and products containing them. Always check ingredient labels carefully if you have a nut allergy.

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