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
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.
Cashews
Per
1 oz / about 18 nuts (28g)
Calories
155
Vitamin K
8%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
10%
Magnesium
20%
Potassium
4%
Calcium
1%
Fiber
0.9g
Nutrition Highlights
Magnesium, zinc, copper, monounsaturated fat
Fuhrman ANDI chart, unsalted, 0.25 cup
Nutrition Density Score (ANDI Score)
27
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
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.
Absorption Boost
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
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
Storage
Store in an airtight container; refrigerate or freeze to slow the fats from going rancid.
Biomarkers to Track
Subjective
(Daily)
Mood and mental clarity
Sleep quality
Objective
(Quarterly)
Serum magnesium
Serum zinc