Cashews: Nutrition Facts, Benefits, Calories & Side Effects

Dr. Josh Axe · Free quiz

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Cashews are the buttery, kidney-shaped nut that disappears by the handful, and soaked and blended, they turn into a cream thick enough to stand in for dairy. That same handful is one of the richest food sources of copper you can eat.

Cashews are on my short list of magnesium foods, along with pumpkin seeds, spinach, almonds, dark chocolate and black beans.6 An ounce of raw cashews carries more copper than any other common nut, along with a fifth of your daily magnesium.1789

By 2017, cashews were the third most-consumed tree nut in the United States,3 and researchers have now tested them in human trials of their own, on cholesterol, blood pressure, blood sugar and how many of their calories your body takes in.

Did you know?

• An estimated 36.9 million tons of cashew apples, the fleshy stalks cashews grow on, are produced each year, and only a small share is made into juice.10

• Cashews are grown in countries as far apart as Benin, Ghana, Brazil, India and Vietnam.11

• Roasting raised the phenolic content and antioxidant activity of cashew kernels and their papery skins in lab tests, with the highest activity at 130°C (266°F) for 33 minutes.12

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What are cashews?

Cashews have a mild, buttery flavor and a soft bite, which makes them as easy to eat by the handful as they are to blend into milk, butter or a dairy-free cream. You'll find them sold raw, dry-roasted, roasted in oil, salted and honey-roasted, and the form you choose matters.

A short history of cashews

The cashew tree is native to Brazil. The Portuguese carried it to East Africa in the 16th century, and it's now grown widely there, especially in Tanzania, Kenya and Mozambique.13 In Brazil and India, people also turn the pear-shaped cashew apple into juice, jam and other drinks, while the processed kernel became the part of the plant the world values most.13

Cashews nutrition facts

Calculated from USDA FoodData Central record 170162 (cashew nuts, raw) at USDA's 1-ounce serving of 28.35 grams; % Daily Value uses FDA reference values.12

Most of the fat is oleic acid, a monounsaturated fat, at 6.7 grams an ounce, and about 41% of the saturated fat is stearic acid,1 a fat the authors of one cashew trial describe as relatively neutral on blood lipids.3 An ounce also brings zinc, iron, phosphorus, selenium and thiamin.

What are cashews good for?

How do cashews work in your body?

Cashews work mainly through the minerals they carry, copper and magnesium, which your cells build into enzymes they use every minute of the day.

• Copper runs key enzymes. Your body builds copper into enzymes that make energy in your mitochondria, help move iron into your blood, cross-link the collagen and elastin in connective tissue, and make melanin, the pigment in your skin and hair.24 See copper deficiency for the signs of running low.

• Copper powers your own antioxidant enzyme. Copper is built into copper/zinc superoxide dismutase, found in most of your cells, which converts the superoxide free radical into hydrogen peroxide that other antioxidant systems then turn into water.24

• Magnesium helps make energy. ATP, the energy molecule your cells run on, exists mainly bound to magnesium, and the enzyme that makes ATP needs magnesium too.14

The best way to raise your magnesium is through diet and lifestyle, with a supplement in some cases,25 and a handful of cashews is one of the simplest places to start. If you think you're running low, see the signs of magnesium deficiency.

Cashew benefits, ranked by evidence

In order of evidence, cashews help most with copper and magnesium intake, LDL cholesterol, systolic blood pressure, calorie control, insulin in type 2 diabetes and antioxidant status, and as one of the nuts, they share in the link between eating nuts and a longer life.

Do cashews lower cholesterol?

The clearest test is a 2017 trial in 51 adults aged 21 to 73 whose LDL cholesterol ran high or borderline, with a median of 159 mg/dL at screening. Every meal was supplied, and each person ate a typical American diet for 28 days with cashews, 28 to 64 grams a day depending on calorie needs, and for 28 days with a calorie-matched serving of potato chips, with at least two weeks off in between.

On cashews, total cholesterol fell 3.9% and LDL fell 4.8%, while on the chips they rose 0.8% and 1.2%. Non-HDL cholesterol fell 5.3% against a 1.7% rise, and the ratio of total to HDL cholesterol held steady on cashews while it rose 3.4% on the chips; HDL and triglycerides didn't differ between the diets.3

What cashews replace seems to matter. In a USDA feeding study where each of 42 adults ate the same base diet with and without 42 grams of cashews a day for 4 weeks, with other foods trimmed to keep calories equal, blood lipids didn't change, while PCSK9, a protein involved in cholesterol regulation, fell on cashews.27 Two reviews that pooled only cashew trials, one pooling three trials and one covering 392 people, also found no significant overall change in blood lipids.1716 Wider reviews point in cashews' favor: a review of 76 randomized trials comparing six kinds of nuts found that cashews lowered LDL significantly and ranked them first of the six for LDL,21 and across 61 trials of tree nuts, cashews among them, each daily 1-ounce serving lowered LDL by 4.8 mg/dL and apoB by 3.7 mg/dL, with the dose mattering more than the type of nut.28

What this means for you: cashews do their best work as a swap. Trade the chips, crackers or sweets in your day for a handful of plain cashews, and pair that habit with the other cholesterol-lowering foods on your plate. For a fuller plan, see how to lower cholesterol naturally.

Are cashews good for blood pressure?

Yes, for systolic pressure, the top number. In a 12-week randomized trial in Chennai, India, 300 adults with type 2 diabetes, average age 51, all received standard diabetic diet advice, and half were also asked to eat 30 grams of cashews a day. Systolic pressure fell 4.9 points in the cashew group and 1.7 points with diet advice alone, and HDL cholesterol, the protective kind, rose 1.7 mg/dL against 0.1. Body weight, blood sugar and other blood fats didn't change differently between the groups, and blood levels of oleic acid showed people ate their cashews.4

When researchers pooled the cashew trials, 392 people in all, systolic pressure came out 3.39 points lower with cashews than without; diastolic pressure didn't change significantly.16

In my High Blood Pressure Protocol, the second step of the Pressure Reset refills magnesium and potassium, the minerals your arteries relax on, and it asks you to add a magnesium-rich food to every meal.29 A small handful of unsalted cashews is an easy one to rotate in, alongside the other foods in a high blood pressure diet.

Are cashews good for diabetes and blood sugar?

In the Iranian trial, 50 adults with type 2 diabetes either kept their usual diet or ate unsalted cashews making up about 10% of their daily calories for 8 weeks, and 43 finished. Fasting insulin fell compared with the usual-diet group, and so did the ratio of LDL to HDL cholesterol. HOMA-IR, a measure of insulin resistance, fell within the cashew group, though the difference from the usual-diet group fell just short of significance.22

In the pooled trials, blood sugar held steady: across six cashew trials with 521 people, fasting blood sugar, insulin and insulin resistance didn't change significantly overall.15 In a South African feeding trial of 64 adults with metabolic syndrome, results ran in both directions: fructosamine, another blood sugar marker, rose in the control group but not on cashews, while blood glucose rose on the high-cashew diet compared with the control diet.30

For steady blood sugar, use cashews the way the cholesterol trial did: in place of chips, crackers or sweets rather than on top of them. A small handful with an apple or a few berries makes a snack with fat, protein and fiber together. For a full plan, see the diabetic diet plan or the free Insulin Resistance & Prediabetes protocol.

Are cashews fattening?

Not in the amounts people eat in trials. A handful is calorie-dense on the label, but your body takes in fewer of those calories than the label counts, and in trials, cashews didn't add weight.

In the USDA study behind those numbers, 18 adults ate a fully controlled diet for two 4-week periods, once with 42 grams of cashews a day and once without, while the researchers measured the calories in everything they ate and everything their bodies didn't absorb. On cashews, fat digestion dropped from 97.8% to 96.1% and overall calorie absorption from 94.9% to 92.9%. Cashews delivered 137 calories per 28-gram serving, 16% less than the 163 calories on a typical cashew label (USDA's figure for dry-roasted cashews), with individual results from 105 to 151, and body weight didn't change.5

Six cashew trials pooled, with 521 people, found no effect of cashews on weight, body mass index or waist size.15 In a Brazilian weight-loss trial, 98 adults with overweight or obesity were assigned to a reduced-calorie diet alone, with 30 grams of cashews a day or with cashew-nut oil for 8 weeks, and 68 were analyzed. All three groups lost weight and body fat, the cashew group lost about as much as the group without nuts, and within the cashew group, apoB fell 6.6 mg/dL and the liver enzymes ALT and AST fell 6.0 and 3.1 units per liter.32

If you're overweight or trying to lose weight, be careful that nuts aren't adding a lot of extra calories; they make a great snack or a garnish on a salad.26 Portion a handful into a small bowl instead of eating from the bag, and count it as part of your day. For more ideas, see these healthy snacks.

How many cashews should you eat a day?

In The Biblio Diet, Jordan Rubin and I recommend keeping nuts to about a handful at most a day: they're a great source of fats, energy and overall nutrition, and they can be hard on the gut.33 That amount also fits the large population studies, where the drop in death risk leveled off above 15 to 20 grams of nuts a day.18

Raw, roasted, soaked or salted: which cashews are best?

In The Biblio Diet, Jordan Rubin and I name organic, sprouted or dry-toasted nuts as the best choices, and we put honey-roasted nuts and nuts roasted in oil on the list to avoid.33 The book's plan is stricter on cashews themselves and lists them on its avoid side, along with peanuts, so if you're following that plan, go by its food list.33

Raw and dry-roasted cashews are close in nutrition. Per ounce, dry-roasted cashews have 163 calories and 74 milligrams of magnesium, the figure I give for cashews on my show, against 157 calories and 83 milligrams for raw.34251

Skip cashews roasted in oil. Plain cashews should list cashews and nothing else, or cashews and salt, so check the ingredient list on any roasted cashews for added oil; my ranking of seed oils explains which oils to limit and why.35

Salted cashews add sodium quickly. In my High Blood Pressure Protocol, the label rule is to keep most packaged foods under 140 milligrams of sodium a serving,29 so check the panel on salted cashews, or buy unsalted and season them yourself.

Should you soak cashews?

Soaking softens cashews for blending, and The Biblio Diet notes that nuts and seeds are made more digestible by soaking them in water, then drying them in a low-temperature oven or a food dehydrator.33 In my book Ancient Remedies, the lemon cashew glaze starts with a cup of cashews soaked 4 to 12 hours in water in the refrigerator, then drained.36 If nuts bother your gut while it heals, I'd have you eat them sprouted and made into a nut butter.37

How to eat, buy and store cashews

Buy plain cashews whose only ingredient is cashews, or cashews and salt, organic when you can.33 Skip sugar-coated mixes and cashews with added oil.

Cashew butter is the same food ground smooth: an ounce has 166 calories and 73 milligrams of magnesium.38 Your body absorbs more of a nut's calories from nut butter than from whole nuts, and more from roasted nuts than raw,31 so measure it by the tablespoon (16 grams).38

Store cashews in an airtight container away from heat and light, or in the refrigerator or freezer for longer storage, and toss any that smell sharp or taste bitter.

How do cashews compare with other nuts?

Ounce for ounce, cashews carry more copper, zinc and iron than any of the seven other common nuts below, and the fewest calories.139784041429

USDA FoodData Central, SR Legacy, raw or dried nuts; values calculated at 28.35 grams.

Every nut in that table belongs in a healthy kitchen, and a mixed handful covers more ground than any single one. Cashews stand out for minerals: they lead these eight nuts in copper, measured against a daily value of 0.9 milligrams,2 and in zinc and iron, and their magnesium trails only Brazil nuts.17 The guide to the healthiest nuts covers each one in more detail.

Cashew side effects and who should be careful

Interaction check: Low. Cashews in food amounts have no documented medication interactions.

Cashew allergy

A cashew allergy can be serious. A review of cashew allergy found that even a tiny amount can set off a severe reaction,43 and in the European Anaphylaxis Registry, cashew was the most frequent trigger among 845 children with tree-nut anaphylaxis, accounting for 334 cases, about 40%.47 Cashew and pistachio allergies often travel together: in an Israeli study of patients evaluated for tree-nut allergy, 82 of the 100 who were allergic to cashew were also allergic to pistachio.44

If you or your child is allergic to cashews, pistachios or other tree nuts, avoid cashews and cashew products, including cashew butter, cashew milk and dairy-free sauces and desserts made with cashews, unless an allergist has cleared them, and don't test them at home. Learn the food allergy symptoms to watch for. Hives, swelling, wheezing or trouble breathing after eating any food is an emergency: call 911.

Are raw cashews poisonous?

No. Cashews sold as raw have already been heated in the shell, the step that lets the kernel be removed safely. The cashew shell holds an oil whose allergens, including cardol and anacardic acid, are chemical relatives of urushiol, the oil behind the poison ivy rash, and the cashew tree belongs to the same plant family as poison ivy, poison oak and poison sumac.4849 Processors steam, fry or drum-roast cashews in the shell,11 and USDA's record for raw cashews notes they've been heat-treated to remove the kernel from the shell but not roasted further.1

Problems come from shell contamination, and they're rare. In 1982, 54 people in Pennsylvania developed a poison ivy-like rash 1 to 8 days after eating imported cashews, some of whose bags held shell fragments.5048 A later case report noted that with today's precautions, cashew dermatitis is rare in the U.S. and shouldn't discourage anyone from enjoying cashews.49 If you react strongly to poison ivy and get an itchy rash after eating cashews, stop eating that batch and let your practitioner know.

Kidney stones and kidney disease

In documented cases, very large amounts of cashews have harmed the kidneys of people who already had kidney disease. A 78-year-old man with chronic kidney disease developed acute kidney injury, with calcium oxalate crystals in his kidney tissue, after eating 3 to 4 ounces of cashews a day for a year,45 and a 69-year-old veteran with diabetes, kidney stones and undiagnosed kidney disease developed cashew-related oxalate kidney damage after eating 17 ounces of cashews two days before he sought care.51 Cashew milk measured second-highest in oxalate of the plant milks tested in one analysis, behind almond milk.52 If you have kidney disease or form calcium-oxalate stones, keep cashews to a small handful and check your amount with your kidney care team.

Wilson disease

People with Wilson disease, an inherited condition in which copper builds up in the liver and then other tissues,24 follow a dietitian-designed plan that keeps copper under 0.9 milligrams a day,46 and one ounce of cashews alone carries 0.62 milligrams.1 If you have Wilson disease, fit cashews into that limit with your care team.

The bottom line

Cashews: frequently asked questions

References

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4. Mohan V, Gayathri R, Jaacks LM, Lakshmipriya N, Anjana RM, Spiegelman D, et al. Cashew Nut Consumption Increases HDL Cholesterol and Reduces Systolic Blood Pressure in Asian Indians with Type 2 Diabetes: A 12-Week Randomized Controlled Trial. J Nutr. 2018;148(1):63-69. doi:10.1093/jn/nxx001. PMID:29378038
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