Cashews are a great source of the vitamins and minerals that support healthy blood and immune system functions. The U.S. Department of Agriculture (USDA) states that one ounce (about 18 nuts) of raw cashews contains:
- 157 calories
- 8.56 grams (g) of carbohydrate
- 1.68 g of sugar
- 0.9 g of fiber
- 5.17 g of protein
- 12.43 g of total fat
- 10 milligrams (mg) of calcium
- 1.89 mg of iron
- 83 mg of magnesium
- 168 mg of phosphorus
- 187 mg of potassium
- 3 mg of sodium
- 1.64 mg of zinc
Cashews are a versatile nut and can be used in your breakfast, lunch, or dinner meals. Toss some into your granola, yogurt, salad, or stir fry. Or eat plain as a midday snack.
Cashews are a great addition to smoothies, too! They’re an easy way to add some protein and heart-healthy monounsaturated fat to your day.
Look for unsalted varieties for these recipes, particularly if you’re watching your sodium intake. Roasted cashews have slightly more oil content, but the difference is small (per 100 grams, oil-roasted cashews contain 580 calories compared to 553 calories for raw cashews).
Get started with some of these delicious recipes for cashew smoothies. Once you’re inspired, experiment with ingredients and let us know your favorite cashew combo!