TLDR — Cashews at a Glance
- Cashews are seeds, not nuts — they grow outside the cashew apple fruit
- Lower fat than almonds (12g vs 14g per 28g) with more iron
- 1.9mg iron per 28g — one of the best plant sources of iron
- Rich in copper, essential for iron absorption and connective tissue
- 8–10 cashews per day is the recommended daily intake
Cashews Are Not Nuts
This surprises most people. Cashews are technically seeds — the kidney-shaped kernel that hangs below the cashew apple fruit. The hard shell that surrounds the raw cashew contains urushiol, the same irritant found in poison ivy, which is why raw cashews are never sold truly raw — they are always heat-processed to remove the shell and neutralise urushiol. What you buy as “raw cashews” in the market has been steamed or roasted at low temperature.
This botanical distinction matters practically: cashews behave differently from tree nuts in recipes (they blend into creamy sauces), have a different fat profile, and are tolerated by some people who react to tree nuts.
Iron and Copper — Where Cashews Shine
Cashews deliver 1.9mg of iron per 28g serving. For plant-based iron (non-haem iron), this is impressive. The absorption of non-haem iron improves significantly when paired with Vitamin C — so adding a squeeze of lime or eating cashews alongside a Vitamin C-rich food makes a real difference.
Copper is the mineral that sets cashews apart from most other dry fruits. At 0.6mg per 28g (67% of the daily requirement), cashews are one of the best dietary sources of copper. Copper is essential for iron metabolism (it helps the body use iron from food), collagen synthesis, and nerve function. A copper deficiency — more common than most people realise — can cause anaemia that does not respond to iron supplementation.
Zinc (1.6mg per 28g) supports immune function, wound healing, and testosterone production.
Fat Profile — Why Cashews Are Lower Fat
Cashews contain 12g of fat per 28g, compared to 14g in almonds and 18g in walnuts. About 60% of cashew fat is oleic acid — the same monounsaturated fat that gives olive oil its heart-health reputation. Cashews are also lower in omega-6 polyunsaturated fat than most other nuts and seeds, making them a good choice for people trying to maintain a favourable omega-3 to omega-6 ratio.
Raw vs Roasted Cashews
Cashews vs Almonds vs Walnuts (Per 28g)
| Nutrient | Cashews | Almonds | Walnuts |
|---|---|---|---|
| Calories | 157 kcal | 164 kcal | 185 kcal |
| Protein | 5.2g | 6.0g | 4.3g |
| Total Fat | 12.4g | 14.2g | 18.5g |
| Iron | 1.9mg | 1.1mg | 0.8mg |
| Copper | 0.6mg | 0.3mg | 0.5mg |
| Zinc | 1.6mg | 0.9mg | 0.9mg |
| Omega-3 (ALA) | 0.06g | 0.0g | 2.5g |
Dry-roasted cashews retain most of their nutrients. Oil-roasted cashews add unnecessary fat and often come salted. If buying roasted cashews, choose dry-roasted without added salt or oil. Roasting at high heat can reduce some B vitamins but the difference is minor at normal consumption quantities.
How Many Cashews Per Day?
8 to 10 cashews per day is appropriate for most adults. At this quantity you get:
- About 5g protein
- About 12g healthy fat
- 0.6mg copper (60% DV)
- 1.5mg iron
Eating significantly more than 15–20 cashews daily is easy to do but adds up in calories (157 kcal per 28g) and phosphorus — high phosphorus intake can be a concern for people with kidney disease.
Cashew Nutrition Facts
Per 28g (approx. 18 cashews)
| Nutrient | Amount |
|---|---|
| Energy | 157 kcal |
| Protein | 5.2 g |
| Total Fat | 12.4 g |
| Saturated Fat | 2.2 g |
| Monounsaturated Fat | 6.7 g |
| Carbohydrates | 8.6 g |
| Dietary Fibre | 0.9 g |
| Sugars | 1.7 g |
| Iron | 1.9 mg |
| Copper | 0.6 mg |
| Zinc | 1.6 mg |
| Magnesium | 83 mg |
| Phosphorus | 168 mg |
| Vitamin K | 9.7 mcg |
Who Should Be Careful
Kidney disease patients: Cashews are high in phosphorus and potassium, both of which need to be restricted in chronic kidney disease. Consult a dietitian before including them.
Cashew allergies: Cashew allergy is one of the most common and can be severe. People allergic to cashews may also react to pistachios (they are in the same botanical family).
Weight management: Cashews are calorie-dense and easy to overeat. Pre-portion your daily intake rather than eating from the bag.
Organic Mandya products are
Q Are cashews good for anaemia?
Are cashews good for anaemia?
Yes, cashews can help with iron-deficiency anaemia. They provide 1.9mg non-haem iron per 28g, and their copper content helps the body use that iron efficiently. Pair with Vitamin C sources for better absorption. However, cashews alone cannot treat established anaemia — consult a doctor.
Q Do cashews cause weight gain?
Do cashews cause weight gain?
Not in moderation. Studies show that people who regularly eat nuts, including cashews, tend to have lower body weight than those who avoid them. The key is portion size — 8 to 10 cashews per day contributes healthy fats and satiety without excessive calories.
Q Can people with diabetes eat cashews?
Can people with diabetes eat cashews?
Yes, but in moderation. Cashews have a lower glycemic index than most carbohydrate foods and the fat and protein content slows glucose absorption. 8–10 cashews per day is generally considered safe. Monitor blood sugar response individually.
Q Why do cashews feel creamy compared to other nuts?
Why do cashews feel creamy compared to other nuts?
Cashews have a higher starch content than most other nuts (about 8.6g carbohydrate per 28g vs 6g in almonds). When blended with water, this starch creates a naturally creamy texture — which is why cashew milk and cashew cream are popular vegan substitutes for dairy cream.
Available at Organic Mandya
Organic Mandya Cashews
Whole cashews — naturally processed, no additives
Disclaimer: This article is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare provider before making dietary changes, especially if you have a medical condition.