Kaju (Cashew): Calories, Nutrition and Health Benefits
Premium tree nut packed with heart-healthy fats, plant-based protein, and essential minerals for energy, immunity, and overall wellness.
Quick Nutrition Facts
Per 100g of Cashews (Raw)
| Nutrient | Amount |
|---|---|
| Calories | 553 kcal |
| Protein | 18.2g |
| Carbohydrates | 30.2g |
| Fiber | 3.3g |
| Sugars | 5.9g |
| Fat | 43.9g |
| Magnesium | 292mg |
| Copper | 2.2mg |
| Iron | 6.7mg |
| Zinc | 5.8mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Cashews are one of the few nuts with copper (2.2mg per 100g provides 110% DV), essential for iron absorption and immunity. The magnesium content (73% DV) supports muscle function and energy production.
Myth Busters
MYTH #1: Cashews Cause Weight Gain
TRUTH: While calorie-dense (553 per 100g), cashews promote satiety and don't lead to weight gain when eaten in moderation. The protein and healthy fats help control appetite. Stick to 20-30g (15-20 nuts) daily.
MYTH #2: Cashews Are Too High in Fat
TRUTH: Most fat in cashews is heart-healthy monounsaturated fat (similar to olive oil). Only 7.8g per 100g is saturated fat. These fats improve cholesterol ratios and support brain health.
MYTH #3: Diabetics Should Avoid Cashews
TRUTH: Studies show daily cashew consumption reduced fasting glucose and improved insulin sensitivity in Type 2 diabetics. The low glycemic index (25) and healthy fats help stabilize blood sugar.
MYTH #4: All Cashews Are Raw and Natural
TRUTH: Commercial "raw" cashews are actually steamed to remove toxic shell oils. True raw cashews are unsafe. Choose dry-roasted without oil or salt for healthiest option.
MYTH #5: Cashews Are Bad for Cholesterol
TRUTH: Tree nuts including cashews improve cholesterol ratios by increasing HDL (good cholesterol) and lowering LDL/HDL ratio. The monounsaturated fats are heart-protective.
MYTH #6: Pregnant Women Should Avoid Nuts
TRUTH: Unless allergic, cashews are excellent for pregnancy providing folate, iron, copper, and healthy fats essential for fetal brain development. The iron helps prevent anemia common in pregnancy.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Calorie-dense but satiating. Protein and fats promote fullness. Limit to 20-30g (120-165 cal) daily. |
| Muscle Gain |  | Excellent protein source (18.2g per 100g), healthy fats, magnesium for muscle function. Perfect post-workout snack. |
| Diabetes Management | | Low GI (25), studies show improved fasting glucose and insulin levels. Consume 20-40g daily with meals. |
| PCOS Management | | Healthy fats improve hormone balance, magnesium reduces inflammation. Good for insulin resistance common in PCOS. |
| Pregnancy Nutrition | | Rich in folate, iron (prevents anemia), copper, and healthy fats for fetal brain development. 25-30g daily. |
| Viral/Flu Recovery | | High in copper and zinc for immune function, magnesium for energy. Easy to digest, calorie-dense for recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Cashews
Understanding how cashews affect blood glucose helps optimize consumption timing and portions.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Control
Cashews have minimal impact on blood sugar due to low glycemic index and healthy fat content. Best practices:
- 🥗 Add to salads - Provides crunch, protein, and healthy fats to balanced meals
- 🥛 Pair with yogurt - Creates complete protein profile and adds probiotics
- 🍎 Combine with fruit - Slows fruit sugar absorption, extends energy release
- 🥜 Mix with other nuts - Creates nutrient variety and balanced omega fatty acids
This combination keeps blood sugar stable while providing sustained energy and fullness.
Cultural Significance
Cashews originated in Brazil and were introduced to India by Portuguese traders in the 16th century.
In India:
- Goa and Kerala are major producers (India exports 70% of world's cashews)
- Essential ingredient in Mughlai and North Indian cuisine (korma, biryani, sweets)
- Kaju katli (cashew fudge) is premium festive sweet
- Used in religious offerings and celebrations
- Ayurveda values cashews for strength and vitality
Global Impact:
- World's most expensive nut due to complex processing
- Cashew shells produce cardanol (industrial resin)
- Provides livelihoods for millions in tropical countries
- Cashew apple (fruit) used in drinks and preserves
Compare & Substitute
Cashew vs Similar Nuts (Per 100g)
| Nutrient | 🥜 Cashew | 🌰 Almond | 🥜 Peanut | 🌰 Walnut |
|---|---|---|---|---|
| Calories | 553 kcal | 579 kcal | 567 kcal | 654 kcal |
| Carbs | 30.2g | 21.6g | 16.1g | 13.7g |
| Fiber | 3.3g | 12.5g | 8.5g | 6.7g |
| Protein | 18.2g | 21.2g | 25.8g | 15.2g |
| Fat | 43.9g | 49.9g | 49.2g | 65.2g |
| Magnesium | 292mg | 270mg | 168mg | 158mg |
| Iron | 6.7mg | 3.7mg | 4.6mg | 2.9mg |
| Copper | 2.2mg | 1.0mg | 1.1mg | 1.6mg |
| Best For | Copper, magnesium, creamy texture | Vitamin E, fiber, heart health | Protein, budget-friendly | Omega-3, brain health |
Frequently Asked Questions
Are cashews good for weight loss?
Yes, when eaten in moderation. Despite 553 calories per 100g, cashews promote satiety through protein (18.2g) and healthy fats. Studies show moderate nut consumption doesn't cause weight gain.
Best practices: Limit to 20-30g (15-20 cashews) daily equals 120-165 calories; eat as mid-morning or afternoon snack; choose unsalted, dry-roasted; avoid eating from the bag (pre-portion).
Can diabetics eat cashews?
Yes, cashews are beneficial for diabetics. Low glycemic index (25) means minimal blood sugar spike. Research shows daily cashew consumption improves fasting glucose and insulin sensitivity.
Tips for diabetics: Consume 20-40g daily with meals not as standalone snack; pair with protein or vegetables; choose raw or dry-roasted without sugar coating; monitor individual blood sugar response.
How much protein is in cashews?
100g of cashews contains 18.2g of protein, making them an excellent plant-based protein source. A typical serving of 28g (about 18 cashews) provides 5g of protein.
For muscle gain combine with other protein sources, eat post-workout for recovery, or blend into smoothies for protein boost.
What are the main health benefits of cashews?
Key Benefits:
- Heart Health: Monounsaturated fats improve cholesterol ratios, reduce heart disease risk
- Blood Sugar Control: Low GI improves insulin sensitivity in diabetics
- Bone Strength: High magnesium, copper, and phosphorus support bone density
- Immunity: Copper (110% DV) and zinc boost immune function
- Brain Function: Healthy fats and magnesium support cognitive health
- Anemia Prevention: Iron content (37% DV) helps produce red blood cells
When is the best time to eat cashews?
Depends on your goal:
- Weight Loss: Mid-morning or afternoon snack (curbs hunger between meals). Avoid late night.
- Muscle Gain: Post-workout with protein shake or pre-workout for sustained energy.
- Diabetes: With main meals to slow carb absorption and stabilize blood sugar.
- Energy: Before workouts or study sessions for sustained mental and physical energy.
PORTION CONTROL
Always pre-portion cashews. Eating from the bag leads to overconsumption due to high calorie density.
Are raw or roasted cashews healthier?
Both are nutritious - choose based on preference and availability:
Raw Cashews:
- Technically steamed (true raw cashews are toxic)
- Slightly higher in some B vitamins
- Softer texture, mild flavor
- Best for cashew milk, butter, cooking
Dry-Roasted Cashews:
- Similar nutrition to raw
- Enhanced nutty flavor
- Crunchier texture
- Longer shelf life
Recommendation: Choose dry-roasted without oil or salt. Avoid oil-roasted and heavily salted varieties which add unnecessary calories and sodium.
How many cashews should I eat per day?
General Guidelines:
- 20-30g daily (15-20 cashews) - Most people (120-165 calories, healthy fats, protein)
- 15-20g daily (10-15 cashews) - Weight loss or calorie restriction
- 30-40g daily (20-30 cashews) - Athletes, muscle gain, pregnancy, high energy needs
Avoid excess: More than 50g daily provides excessive calories (275+), may strain digestion, and displaces other food groups.
Track with NutriScan app to see how cashews fit your personal goals.
Can I eat cashews on an empty stomach?
Generally safe for most people - provides sustained energy and is gentle on digestion due to healthy fat content.
May want to avoid if you have:
- Nut Allergies: Can trigger reactions
- Digestive Issues: High fat may cause discomfort
- Weight Loss Goals: Better paired with meals for satiety
Better approach: Combine with fruit or yogurt for balanced nutrition; use as pre-workout snack 30-45 minutes before exercise; or add to breakfast oatmeal for sustained energy.
