All Nutritional Facts and Health Benefits of Cashews

Cashews grow on towering, tropical evergreen trees. These versatile nuts can also appear in salads, stir fries, and tofu bowls and even transform into dairy-free yogurt, milk, ice cream, and queso dip.

Like other nuts, cashews provide a plethora of vitamins and minerals as well as filling protein and fiber. Registered Dietitian for the Good Housekeeping Institute, Stefani Sassons said, cashews are not only good for consumption, but also good for the planet.

“All nuts provide a vegan source of protein that promotes a more plant-forward diet, making nuts a more sustainable choice when compared to red meat and other animal products,” she says.

Nutrition Facts

Serving Size: 1 ounce

• 155 calories
• 9.2 grams carbohydrates
• 12.3 grams total fat
• 2.2 grams saturated fat
• 5.1 grams protein
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• 12% DV vitamin K
• 10% DV iron
• 20% DV magnesium
• 17% DV phosphorus
• 11% DV zinc
• 31% DV copper
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• 23% DV manganese

Health Benefits

Not only do cashews taste great and work well in vegan dishes, but they can also boost your body in a number of ways:

• Lower cholesterol: Research suggests that cashews can decrease total cholesterol and LDL (“bad”) cholesterol when substituted for a high-carb snack.
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• Healthier immune system: Cashews are a good source of zinc and protein, two key ingredients to a stronger immune system.
• Stronger bones: The micro-nutrients in cashews like phosphorus and magnesium contribute to bone health and growth.

Weight Loss

Cashews can help support a healthy diet and prevent weight gain. “Cashews and nuts in general may be high in calories, but they are also nutrient-dense and packed with a slew of vitamins and minerals,” Sassos explains.

Multiple studies have found that consuming nuts regularly especially in place of less healthy foods like red meat or refined carbs can help prevent obesity and type 2 diabetes. The high protein and fiber content in nuts help keep people feeling fuller for longer.

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