Cashew Nut Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-08-11

Written and reviewed by the NatureClaim Team




Cashew Nut


Overview of Cashew Nut Nutrition

Scientific Name: Anacardium occidentale


Order: Sapindales


Family: Anacardiaceae


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 (67% 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 (28% 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, which helps the body maintain a healthy immune system. It also benefits the brain as it aides in brain development. The amount of vitamin K (43% DV) in cashew nuts is beneficial for bone health and normal blood clotting. Cashew nuts are generous in antioxidant minerals such as copper (110% DV), iron (37% DV), magnesium (73% DV), and manganese (83% 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 10%
Dietary Fiber 3.30 g 13%
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 67%
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 C 0.50 mg 1%
Thiamin 0.42 mg 28%
Riboflavin 0.06 mg 3%
Niacin 1.06 mg 5%
Pantothenic Acid 0.86 mg 9%
Vitamin B6 0.42 mg 21%
Folate, total 25.00 mg 6%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
25.00 mcg
Choline - mg
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 0.00 IU 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
Lycopene 0.00 mcg
Lutein and Zeaxanthin 22.00 mcg
Vitamin E, total 1.34 IU 4%
  • Alpha-Tocopherol
0.90 mg
  • Beta-Tocopherol
0.03 mg
  • Gamma-Tocopherol
5.31 mg
  • Delta-Tocopherol
0.36 mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) 34.10 mcg 43%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 37.00 mg 4%
Iron 6.68 mg 37%
Magnesium 292.00 mg 73%
Phosphorus 593.00 mg 59%
Potassium 660.00 mg 19%
Sodium 12.00 mg 1%
Zinc 5.78 mg 39%
Copper 2.20 mg 110%
Manganese 1.66 mg 83%
Selenium 19.90 mcg 28%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - 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 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

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/.