Cashew nuts: nutrition facts & data
|
Nutrition facts per 100g |
Cashew nuts |
avg Nuts and seeds without shells[1]
|
|---|---|---|
| Calories (kcal) | 578.0 | 542.9 |
| Fat (g) | 42.0 | 45.8 |
| Protein (g) | 18.0 | 15.8 |
| Carbohydrates (g) | 30.0 | 11.5 |
| Mono- & Di-Saccharides (g) | 6.0 | 11.5 |
| Polysaccharides (g) | 24.0 | 11.5 |
| Fibers (g) | 2.9 | 11.1 |
| Sodium (mg) | 15.0 | 105.9 |
| Water (g) | 4.0 | 12.8 |
Breakdown in percent (%) of total calories
An average portion size (50g) of Cashew nuts contain:
- 289.0 Calories
- 21.0g of Fat
- 9.0g of Protein
- and 15.0g of Carbs
- 7.5mg of sodium - 0.0% of the RDA for sodium.
- 135.0mg of Magnesium, that covers 0.4% of the recommended daily allowance (RDA) for Magnesium.
- 1.1mg of Zinc - 0.1% of the RDA for Zinc.
- 1.4mg of Iron - 0.1% of the RDA for Iron.
- 275.0mg of Potassium - 0.1% of the RDA for Potassium.
- No Vitamin C
- No Vitamin B12
For every gram of carbs in Cashew nuts you get
- 0.60 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Nuts and seeds without shells have on average 1.38g of proteins per 1 gram of carbs.
- 1.40 grams of fat (total average 0.66g, other foods in Nuts and seeds without shells 3.98g)
- 0.10 grams of fibers (total average 0.13g, other foods in Nuts and seeds without shells 0.97g)
Nutrient distribution per gram
What vitamins are in Cashew nuts?
|
Vitamins per 100g |
Cashew nut |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 0.0 | 3.3 |
| Vitamin E (mg) | 0.8 | 7.5 |
| Vitamin B1 / Thiamine (mg) | 0.6 | 0.5 |
| Vitamin B2 (mg) | 0.3 | 0.2 |
| Vitamin B6 (mg) | 0.4 | 0.3 |
| Vitamin B9 / Folate (μg) | 70.0 | 63.1 |
| Vitamin B12 (μg) | 0.0 | 0.0 |
| Retinol (μg) | 0.0 | 0.0 |
| beta-Carotene (μg) | 60.0 |
Are Cashew nuts rich in vitamins?
The following chart displays the amount of vitamins per portion Size (50g) for Cashew nut of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Cashew nuts
|
Minerals per 100g |
Cashew nut |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 270.0 | 190.6 |
| Zinc (mg) | 2.1 | 3.2 |
| Sodium (mg) | 15.0 | 105.9 |
| Calcium (mg) | 30.0 | 191.0 |
| Iron (mg) | 2.8 | 4.2 |
| Potassium (mg) | 550.0 | 621.5 |
| Phosphorus (mg) | 370.0 | 418.8 |
Are Cashew nuts high in minerals?
Again, for every mineral contained in Cashew nuts we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Cashew nuts
30.0% of Cashew nuts are carbs, per serving of 50g that makes 15.0g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Cashew nut |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 6.0 | 3.4 |
| Polysaccharides (g) | 24.0 | 8.0 |
| Total carbs (g) | 30.0 | 11.5 |
How high are the Glycemic Index and the Glycemic Load for Cashew nuts?
The Glycemic Index of Cashew nuts is 25, which would be considered as low. The Glycemic Load in a normal serving is 3.8 and can be regarded as low.
Allergens in Cashew nuts
- are Gluten free
- have no Lactose
- no Fructose
Fatty acids and cholesterol in Cashew nuts
Of the 42.0g total fat per 100g in Cashew nuts, 9.0g are saturated fatty acids (SFA), 7.5g are monounsaturated fatty acids (MUFA) and 24.7g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.