Cashewnüsse: Kalorien, Nährwerte und Gesundheitsvorteile

Zusammenfassen mit:

Cremige, butterartige Nüsse mit herzgesunden Fetten, Magnesium und Kupfer - aber höheren Kohlenhydraten als andere Nüsse, was Portionskontrolle essenziell macht.

Schnelle Nährwertübersicht

Per 1 oz / 28 g (About 18 Cashews)

Nutrient	Amount
Calories	157 kcal
Protein	5.2 g
Carbohydrates	8.6 g
Fiber	0.9 g
Sugars	1.7 g
Fat	12.4 g
Magnesium	83 mg
Zinc	1.9 mg
Copper	0.6 mg
Iron	1.9 mg

Makronährstoff-Verteilung

NUTRITIONIST INSIGHT

Cashews provide 20% of daily magnesium needs in just 1 oz. However, their higher carb content (8.6 g vs 6 g in almonds) and lower fiber make portion control crucial for weight management and diabetes.

Mythencheck

MYTH #1: Cashews Are Low-Carb Like Other Nuts

TRUTH: Cashews have 8.6 g carbs per ounce - 43% more than almonds (6 g) and 72% more than walnuts (5 g). While still nutritious, those watching carbs should measure portions carefully.

MYTH #2: All Nuts Are Equal for Weight Loss

TRUTH: Cashews' creamy texture and lower fiber (0.9 g vs 3.5 g in almonds) make them less filling per calorie. Studies show almonds promote greater satiety than cashews at equal calories, making portion control harder with cashews.

MYTH #3: Healthy Fats Mean Unlimited Portions

TRUTH: While cashews contain heart-healthy monounsaturated fats, 157 calories per ounce adds up fast. Eating unmeasured handfuls (2-3 oz) provides 300-450 calories - equivalent to a small meal. Always measure portions.

MYTH #4: Raw Cashews Are Healthier Than Roasted

TRUTH: True raw cashews are toxic due to urushiol. All "raw" cashews sold commercially are heat-treated. Dry-roasted cashews have minimal nutritional difference from "raw" versions. Avoid oil-roasted or heavily salted varieties for healthiest option.

MYTH #5: Cashews Have No Allergen Risk

TRUTH: Cashew allergies affect 0.5-1% of children and can be severe. Cross-reactivity with other tree nuts occurs. Cashews are among the top tree nut allergens alongside walnuts and almonds.

MYTH #6: Cashew Butter Is Lower Calorie Than Nut Butters

TRUTH: Cashew butter has 190 calories per 2 tbsp - similar to peanut butter (190 cal) and almond butter (196 cal). The creamy texture and taste lead to overconsumption. Measure tablespoons precisely.

NutriScore nach Gesundheitsziel

Health Goal	NutriScore	Why This Score?
Weight Loss		157 calories per oz with lower fiber (0.9 g) than other nuts. Easy to overconsume. Limit to 1 oz daily, measure portions.
Muscle Gain		5.2 g protein per oz plus healthy fats for calorie density. 83 mg magnesium supports muscle recovery and prevents cramps.
Diabetes Management		GI of 25 is low, but 8.6 g carbs per oz is higher than other nuts. Count portions carefully. Pair with protein.
PCOS Management		Healthy fats support hormone balance, magnesium aids insulin sensitivity. Limit to 1 oz due to carb content. Choose unsalted varieties.
Pregnancy Nutrition		Copper (0.6 mg) aids iron absorption crucial during pregnancy, magnesium prevents leg cramps. Safe 1 oz daily.
Viral/Flu Recovery		Zinc (1.9 mg) supports immune function, easy to digest, energy-dense for recovery. Copper aids white blood cell production.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals and portion sizes!

Blutzucker-Reaktion auf Cashews

Understanding how cashews affect blood glucose helps make informed decisions about portions and meal pairing.

Typische Glukosekurve

*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*

Wie du die Blutzuckerwirkung optimierst

Cashews have a low glycemic index (25) despite higher carbs. The fat and protein content slow glucose absorption:

🧀 Cheese cubes - Adds protein and calcium
🥚 Hard-boiled eggs - Complete protein source
🥛 Greek yogurt - Protein and probiotics
🍎 Apple slices - Fiber balances the carbs

These combinations further stabilize blood sugar while providing sustained energy and fullness.

Kulturelle Bedeutung

Cashews originated in northeastern Brazil and were spread globally by Portuguese explorers in the 16th century.

In India:

India produces 25% of world's cashews, primarily in Kerala, Goa, Karnataka
Labor-intensive processing employs 500,000+ workers
Used in curries, sweets (kaju katli), and as garnish
Cashew apple (fruit) makes feni spirit in Goa
Ayurveda uses cashews for heart health and energy

Global Impact:

Vietnam and India dominate processing (>50% global supply)
Cashew shell liquid used in brake linings, resins, and paints
Each cashew requires hand-processing due to toxic shell oil
Sustainable livelihood for millions in tropical regions

Vergleichen und ersetzen

Cashews vs Other Nuts (Per 1 oz / 28 g)

Nutrient	🥜 Cashews	🌰 Almonds	🌰 Walnuts	🥜 Pistachios
Calories	157 kcal	164 kcal	185 kcal	159 kcal
Carbs	8.6 g	6 g	5 g	7.7 g
Fiber	0.9 g	3.5 g	1.9 g	3 g
Protein	5.2 g	6 g	4.3 g	5.7 g
Fat	12.4 g	14 g	18.5 g	12.9 g
Magnesium	83 mg	76 mg	45 mg	34 mg
Zinc	1.9 mg	0.9 mg	0.9 mg	0.7 mg
Fiber	0.9 g	3.5 g	1.9 g	3 g
Best For	Minerals, creamy texture	Weight loss, fiber, protein	Omega-3s, heart health	Portion control (in-shell)

Häufige Fragen

Sind Cashews gut zum Abnehmen?

Cashews can support weight loss in controlled portions. While 1 oz has 157 calories and 12.4 g fat, research shows nuts increase satiety and support healthy weight when portioned correctly.

Best practices: Limit to 18 cashews (1 oz) daily, measure portions, eat as snacks between meals, choose unsalted varieties. Cashews have higher carbs (8.6 g) than almonds (6 g) and lower fiber (0.9 g vs 3.5 g), making them less filling per calorie - portion control is crucial.

Dürfen Diabetiker Cashews essen?

Diabetics can eat cashews in moderation. With glycemic index of 25 and 8.6 g carbs per ounce, cashews have lower blood sugar impact than grains or fruits.

Tips for diabetics:

Limit to 1 oz (18 cashews) daily and count toward carb intake
Pair with protein (cheese, eggs) or fiber (vegetables)
Choose unsalted, dry-roasted varieties
Monitor blood sugar response, especially with larger portions
Avoid sweetened or honey-roasted cashews

Higher carb content compared to other nuts means careful portion tracking matters more with cashews.

Wie viele Cashews sollte ich pro Tag essen?

General Guidelines:

18 cashews (1 oz) - Most people (157 calories, 20% magnesium)
12 cashews (0.67 oz) - Weight loss or strict calorie goals
1-1.5 oz - Athletes or muscle gain (extra calories welcomed)

Avoid excess: More than 2 oz daily provides 300+ calories and 17 g carbs without proportional satiety due to lower fiber. The creamy taste makes overconsumption easy - always measure portions.

Welche Gesundheitsvorteile bieten Cashews?

Key Benefits:

Heart Health: Monounsaturated fats lower LDL cholesterol
Magnesium (83 mg/oz): Supports 300+ body processes, muscle function, energy
Copper (0.6 mg/oz): Essential for iron absorption and red blood cell production
Zinc (1.9 mg/oz): Immune function and wound healing
Bone Health: Magnesium, phosphorus, and copper support bone density
Energy: Healthy fats provide sustained energy

Sind Cashews gesünder als Mandeln?

Cashews and almonds offer different nutritional profiles - choose based on your goals:

Choose Cashews For:

Higher magnesium (83 mg vs 76 mg)
More copper (0.6 mg vs 0.3 mg) for iron absorption
Creamier texture in recipes
Lower calorie density (157 vs 164 kcal)

Choose Almonds For:

Weight loss (higher fiber: 3.5 g vs 0.9 g)
More protein (6 g vs 5.2 g)
Lower carbs (6 g vs 8.6 g)
More vitamin E (antioxidant)

Recommendation: Weight loss/diabetes = almonds. Magnesium/copper needs = cashews. Both are healthy in measured portions.

Führen Cashews zu Gewichtszunahme?

Cashews cause weight gain only when consumed in excess. At 157 calories per ounce, unmeasured portions quickly add up.

Why overconsumption happens:

Creamy texture and buttery taste are addictive
"Healthy fat" messaging leads to portion blindness
Lower fiber (0.9 g) means less fullness per calorie
Easy to eat 2-3 oz (40-54 cashews) = 300-450 calories

Prevention: Measure 1 oz portions (18 cashews), use small bowls, track intake with NutriScan app, and avoid eating from large containers.

Kann ich Cashews auf nüchternen Magen essen?

Generally safe for most people - provides sustained energy and is easy to digest.

May want to pair with food if you have:

Diabetes: Prevents faster carb absorption
IBS/Sensitive Gut: High fat content may cause discomfort alone
Weight Loss Goals: Better satiety when combined with protein or fiber

Better approach: Combine with protein (cheese, yogurt) or fiber (apple, vegetables) for balanced nutrition and improved satiety.

Cashewnüsse: Kalorien, Nährwerte und Gesundheitsvorteile

Schnelle Nährwertübersicht

Makronährstoff-Verteilung

Mythencheck

NutriScore nach Gesundheitsziel