Nuts, cashew nuts, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.5 MG | 1% | |
| Thiamin | 0.4 MG | 35% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 1.1 MG | 7% | |
| Pantothenic acid | 0.9 MG | 17% | |
| Vitamin B-6 | 0.4 MG | 25% | |
| Folate, total | 25 UG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.9 MG | 6% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 34.1 UG | 28% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 37 MG | 3% | |
| Iron, Fe | 6.7 MG | 37% | |
| Magnesium, Mg | 292 MG | 70% | |
| Phosphorus, P | 593 MG | 47% | |
| Potassium, K | 660 MG | 14% | |
| Sodium, Na | 12 MG | 1% | |
| Zinc, Zn | 5.8 MG | 53% | |
| Copper, Cu | 2.2 MG | 244% | |
| Manganese, Mn | 1.7 MG | 72% | |
| Selenium, Se | 19.9 UG | 36% |
Nutrition Highlights
- Good source of protein with 18.2g per 100g.
- Good source of dietary fiber (3.3g per 100g).
- Good source of Iron, Fe (37% DV).
- Rich source of Magnesium, Mg (70% of Daily Value per 100g).
- Good source of Phosphorus, P (47% DV).
- Rich source of Zinc, Zn (53% of Daily Value per 100g).
About Nuts, cashew nuts, raw
These kidney-shaped seeds come from the cashew tree, a tropical evergreen native to Brazil but now cultivated in many warm regions worldwide. Unlike true nuts, they grow attached to the bottom of the cashew apple, the tree's fruit. Before reaching consumers, they undergo careful processing to remove a toxic outer shell containing urushiol, the same irritant found in poison ivy. This labor-intensive preparation is why they tend to be more expensive than other nuts.
Nutritionally, they're notable for their high content of heart-healthy monounsaturated fats, particularly oleic acid, which may help support cardiovascular health. They're also rich in minerals like copper, magnesium, and phosphorus, plus plant-based protein. However, their calorie density is considerable, so portion control matters for those watching energy intake. Their creamy texture when blended makes them popular in vegan cooking as a dairy substitute, while whole or chopped they add richness to both sweet and savory dishes. Many enjoy them as a satisfying snack, though roasting or lightly salting can increase their appeal while also adding sodium.
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