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Cashew Nut Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2024-05-21

Written and reviewed by the NatureClaim Team




Cashew Nut



Overview of Cashew Nut Nutrition

Scientific Name: Anacardium occidentale


Order: Sapindales


Family: Anacardiaceae


In brief cashew nut has: thiamin (0.42 mg | 35% DV) vitamin B6 (0.42 mg | 25% DV) vitamin K (34.10 mcg | 28% DV) iron (6.68 mg | 37% DV) magnesium (292.00 mg | 70% DV) phosphorous (593.00 mg | 47% DV) zinc (5.78 mg | 53% DV) copper (2.20 mg | 244% DV) manganese (1.66 mg | 72% DV) selenium (19.90 mcg | 36% DV) Cashew nuts (Anacardium occidentale) are in Anacardiaceae family, which also includes mangoes, sumacs, etc. Cashew nuts are kidney-shaped nuts that grow outside and hang at the bottom of cashew apples, unlike others nuts that grow inside of a fruit. Vietnam is the leading producer of cashew nuts. Fresh cashew nuts are light green and turn brownish orange when roasted. Cashews can be made into milk and cheese. Cashew nuts have a high amount of fat (56% daily value [DV]). Most of the fats from cashew nuts come from monounsaturated fats and polyunsaturated fats which are beneficial fats that can improve a person's cholesterol levels. Cashew nuts also contain high amounts of thiamin (35% DV), also known as vitamin B1. Thiamin helps keep blood sugar and insulin levels in check and blood pressure under control. It also lowers the risk of heart diseases. Moreover, cashew nuts are high in vitamin B6 (25% DV), which helps the body maintain a healthy immune system. It also benefits the brain as it aids in brain development. The amount of vitamin K (28% DV) in cashew nuts is beneficial for bone health and normal blood clotting. Cashew nuts are generous in antioxidant minerals such as copper (244% DV), iron (37% DV), magnesium (70% DV), and manganese (72% DV). These antioxidant minerals are helpful for bone, heart health, iron absorption, and muscle/nerve function.



Calories
Name Amount % Daily Value
Calories 553 kcal 28%


Carbohydrates
Name Amount % Daily Value
Total Carbs 30.19 g 11%
Dietary Fiber 3.30 g 12%
Sugars 5.91 g
Starch 23.49 g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols 122.00 mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 43.85 g 56%
Saturated Fat 7.79 g 39%
Monounsaturated Fat 23.80 g
Polyunsaturated Fat, total 7.84 g
  • 18:2 n-6 (LA), Omega-6
7.78 g
  • 18:3 n-6 (GLA)
0.00 g
  • 18:3 n-3 (ALA), Omega-3
0.06 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat - g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 18.22 g 36%
  • Tryptophan
0.29 g
  • Threonine
0.69 g
  • Isoleucine
0.79 g
  • Leucine
1.47 g
  • Lysine
0.93 g
  • Methionine
0.36 g
  • Cystine
0.39 g
  • Phenylalanine
0.95 g
  • Tyrosine
0.51 g
  • Valine
1.09 g
  • Arginine
2.12 g
  • Histidine
0.46 g
  • Alanine
0.84 g
  • Aspartic Acid
1.80 g
  • Glutamic Acid
4.51 g
  • Glycine
0.94 g
  • Proline
0.81 g
  • Serine
1.08 g


Vitamins
Name Amount % Daily Value
Vitamin Can antioxidant and for immune health and making collagen
0.50 mg 1%
Thiaminfor amino acid, glucose, and lipid metabolism
0.42 mg 35%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism
0.06 mg 5%
Niacinfor digestive and skin health and nerve function
1.06 mg 7%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism
0.86 mg 17%
Vitamin B6for brain development, immune health, and protein metabolism
0.42 mg 25%
Folate, totalfor amino acid metabolism and preventing neural tube defects
25.00 mcg 6%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
25.00 mcg
Cholinefor brain health and nerve function
- mg -
Betainefor metabolizing an amino acid called homocysteine
- mg
Vitamin B12for nerve function and red blood cell formation
0.00 mcg 0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health
0.00 mcg 0%
  • Retinol Acitiviy Equivalent
0.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
0.00 mcg
  • Alpha-Carotene
0.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopenean antioxidant
0.00 mcg
Lutein and Zeaxanthinantioxidants
22.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health
0.90 mg 6%
  • Alpha-Tocopherol
0.90 mg
  • Beta-Tocopherol
0.03 mg
  • Gamma-Tocopherol
5.31 mg
  • Delta-Tocopherol
0.36 mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function
0.00 mcg 0%
Vitamin K (phylloquinone)for bone health and normal blood clotting
34.10 mcg 28%
Biotinfor amino acid, glucose, and fatty acid metabolism
- mcg -


Minerals
Name Amount % Daily Value
Calciumfor bone health and muscle/nerve function
37.00 mg 3%
Ironfor carrying oxygen to cells and muscles
6.68 mg 37%
Magnesiumfor bone and heart health and muscle/nerve function
292.00 mg 70%
Phosphorusfor bone health and helping the body store and use energy
593.00 mg 47%
Potassiumfor carbohydrate metabolism and muscle/nerve function
660.00 mg 14%
Sodiumfor muscle/nerve function
12.00 mg 1%
Zincan antioxidant and for immune health
5.78 mg 53%
Copperfor iron absorption and blood vessel, bone, and immune health
2.20 mg 244%
Manganesean antioxidant
1.66 mg 72%
Seleniuman antioxidant and for reproductive health and thyroid function
19.90 mcg 36%
Iodinefor thyroid function
- mcg -
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins
- mcg -
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids
- mcg -
Chloridefor muscle/nerve function
- mg -
Fluoridefor reducing tooth decay
- mg


Flavonoids
Name Amount
Isoflavones
  • Daidzein
0.00 mg
  • Genistein
0.00 mg
  • Glycitein
0.00 mg
  • Isoflavones, total
0.00 mg
  • Biochanin A
- mg
  • Formononetin
0.00 mg
  • Coumestrol
0.00 mg
Proanthocyanidins
  • Proanthocyanidin Monomers
6.70 mg
  • Proanthocyanidin Dimers
2.00 mg
  • Proanthocyanidin Trimers
- mg
  • Proanthocyanidin 4-6mers
- mg
  • Proanthocyanidin 7-10mers
- mg
  • Proanthocyanidin Polymers (>10mers)
- mg


Others
Name Amount
Water 5.20 g
Ash 2.54 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.


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