Nuts and oilseeds · IFCT 2017
Cashew nut: nutrition per 100 g
Per 100 g, cashew nuts give 583 kcal, 18.8 g protein, 45.2 g fat, 5.34 mg zinc, 5.95 mg iron and 307 mg magnesium, according to IFCT 2017. Cashew ranks 7th of 243 foods for zinc and 6th of 239 for thiamine, and 100 g covers about 31 per cent of a man's and 41 per cent of a woman's daily zinc requirement. It is also the starchiest common nut.
About cashew nut
Cashew, kaju in Hindi, Marathi and Gujarati, mundiri paruppu in Tamil, jeedi pappu in Telugu, geru beeja in Kannada, kasu andi in Malayalam and hijli badam in Bengali, came to India's west coast with the Portuguese. Today it grows across the coastal belts of Kerala, Karnataka, Goa, the Konkan, Odisha and Andhra Pradesh, and Kollam in Kerala is a centre of cashew processing. The nut hangs below a fleshy cashew apple, which Goa ferments.
Cashew carries much of India's festive cooking. Ground cashew paste gives butter chicken, paneer butter masala, shahi paneer and malai kofta their body. Cashews fried in ghee crown ven pongal, payasam, coconut rice and upma. Kaju katli is the Diwali sweet of choice, and roasted, salted cashews are the standard offering for guests.
What cashew nut brings to a meal
- 01
Zinc near the top
At 5.34 mg per 100 g, cashew ranks 7th of 243 foods for zinc, covering about 31 per cent of a man's and 41 per cent of a woman's daily requirement. Zinc supports immune function and wound healing.
- 02
Thiamine and copper
Cashew has 0.61 mg thiamine per 100 g, 6th of 239 foods and about 34 per cent of a man's requirement, plus 2.23 mg copper, which helps the body use iron.
- 03
Iron and magnesium
It gives 5.95 mg iron and 307 mg magnesium per 100 g, ranking 35th and 13th of all foods. The magnesium meets about 70 per cent of a man's daily requirement.
- 04
More starch than other nuts
With 25.5 g carbohydrate per 100 g, cashew ranks 4th of 14 nuts and oilseeds for carbohydrate. That starch is why cashew paste thickens gravies so smoothly.
Cashew nut nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 583 kcal | 28% | 35% |
| Protein | 18.8 g | 35% | 41% |
| Carbohydrate (available) | 25.5 g | ||
| Dietary fibre | 3.9 g | ||
| Free sugars | 3.1 g | ||
| Total fat | 45.2 g | ||
| Water | 4.4 g | ||
| Fats | |||
| Saturated fat | 7.82 g | ||
| Monounsaturated fat | 27.91 g | ||
| Polyunsaturated fat | 7.48 g | ||
| Omega-3 (alpha-linolenic acid) | 55 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 34 mg | 3% | 3% |
| Iron | 5.95 mg | 31% | 21% |
| Zinc | 5.34 mg | 31% | 41% |
| Magnesium | 307 mg | 70% | 83% |
| Phosphorus | 500 mg | ||
| Potassium | 635 mg | ||
| Sodium | 9 mg | ||
| Copper | 2.23 mg | ||
| Selenium | 13.1 µg | ||
| Vitamins | |||
| Thiamine (B1) | 0.61 mg | 34% | 36% |
| Riboflavin (B2) | 0.03 mg | 1% | 1% |
| Niacin (B3) | 1.03 mg | 6% | 7% |
| Vitamin B6 | 0.16 mg | 7% | 8% |
| Folate (B9) | 25 µg | 8% | 11% |
| Vitamin E (alpha-tocopherol) | 1.05 mg | ||
| Vitamin K1 | 1.8 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Cashew nut: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nuts-and-seeds/cashew/
Where cashew nut sits among Indian foods
Ranked per 100 g against the other 13 nuts and oilseeds and every food in the tables.
How cashew nut is eaten
- Cashew paste in butter chicken, paneer butter masala, shahi paneer and malai kofta for a rich, silky gravy.
- Fried in ghee and stirred into ven pongal, payasam and rava kesari.
- Coconut rice and lemon rice tempered with cashews, chana dal and curry leaves.
- Kaju katli, thin diamonds of cashew and sugar, for Diwali.
- Kaju curry in Goa and Karnataka, made with whole tender cashews in season.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Before you plan around it
Raw cashews straight from the shell are never eaten; the shell holds a caustic oil related to the irritant in poison ivy, and all cashews sold are steamed or roasted to remove it. Cashew is a common tree nut allergen. At 583 kcal per 100 g, portions matter; a restaurant gravy thickened with cashew paste and cream is very rich. Salted, roasted cashews add sodium, so plain ones are the better daily snack.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about cashew nut
Are cashews fattening?
They are energy-dense at 583 kcal per 100 g, so large portions add up. A small handful as a snack, or a few in a dish, fits most diets. Gravies made with a lot of cashew paste and cream are the bigger concern.
Are cashews good for people with diabetes?
In small portions. Cashews have 25.5 g carbohydrate per 100 g, more than most nuts, but their fat and protein slow digestion. A small handful of plain, unsalted cashews fits better than kaju katli. Plan portions with your doctor or dietitian.
Do cashews have iron?
Yes. IFCT 2017 lists 5.95 mg iron per 100 g of cashew, about 31 per cent of a man's daily requirement. As plant iron, it absorbs better alongside vitamin C foods.
Are cashews bad for cholesterol?
Cashews contain 7.82 g saturated fat per 100 g, but most of their fat, 27.91 g, is monounsaturated. In sensible portions they fit a heart-healthy diet; anyone with high cholesterol should plan fats with their doctor.
Related foods and tables
Almond
Nutrition per 100 g, from IFCT 2017.
Pistachio
Nutrition per 100 g, from IFCT 2017.
Peanuts (groundnut)
Nutrition per 100 g, from IFCT 2017.
Walnut
Nutrition per 100 g, from IFCT 2017.
Coconut
Nutrition per 100 g, from IFCT 2017.
Almond vs Cashew
Side by side, per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
Magnesium content of Indian foods
Every food in the tables, ranked by magnesium per 100 g.
All nuts and oilseeds
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.