Heart & Circulation
Cashews
A creamy tree nut with one of the higher magnesium and zinc contents among common nuts, alongside heart-friendly fats.
Heart Health
Bone Health
Mood
Serving
1 oz / about 18 nuts (28g)
Calories Per Serving
155
Key nutrients
Magnesium, zinc, copper, monounsaturated fat
Nutrient density
27
Why it’s worth eating
Cashews are high in copper, magnesium, and healthy fats. They support bone health and provide lasting energy. Snack on them, use in baking, or blend into creamy sauces.
What you may notice
Mood and mental clarity
Sleep quality
Markers worth tracking
Serum magnesium
Serum zinc
How to eat it
Soak raw cashews for a couple of hours if blending into a sauce or 'cheese', it softens them for a creamier texture without needing added dairy.
Pairs well with
Foods with vitamin C, supports absorption of the plant-based iron also present in cashews
Eaten with meals, the fat helps absorb fat-soluble vitamins from other foods on the plate
Storage
Store in an airtight container; refrigerate or freeze to slow the fats from going rancid.
The numbers, per 1 oz / about 18 nuts (28g)
8%
Vitamin K
0%
Vitamin A
0%
Vitamin C
1%
Calcium
10%
Iron
20%
Magnesium
4%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
0.9g
Nuts, cashew nuts, raw (FDC 170162)
Evidence
B
Metabolizable energy is lower than Atwater factors predict, consistent with the almond finding.
Study dose vs. serving
Cashews delivered fewer calories than labelled.
Baer DJ, Novotny JA. Nutrients. 2018;11(1):33. PMC6356908. Randomized crossover, 18 adults, 42 g/day.
Use caution if
You have a tree nut allergy, avoid entirely
You're managing calorie intake closely, calorie-dense; portion control matters more than with most whole foods
Details
Type
Season
Imported, pantry, year-round
Forms
Raw (heat-treated), roasted, butter, milk
Price
Mid
Bioactive
Monounsaturated fat plus magnesium
Heat stable
Partial
Watch
PROCESSING FACT: cashews grow attached to a shell containing urushiol and anacardic acid (the poison-ivy chemical family). Retail "raw" cashews are always steamed or heat-treated to remove the caustic shell oil - truly raw cashews are never sold commercially. Tree-nut allergen.
Reliability
3 / 5
More for Heart & Circulation
