Though they have a reputation for being high in calories, cashew nuts are also considered a pretty great source of protein and “good” fat. Similar to almonds, hazelnuts, and pistachios, they are also pretty versatile—they can be eaten raw or roasted as a snack, or, included within plenty of recipes both savory and sweet. But aside from their well-known properties and ability to pair nicely with dark chocolate, do cashew nuts offer any other health benefits? Here is what to know about the benefits of cashew nuts, plus a few tips on how to eat them—including the recommended portion size. (Spoiler: not too many!)
The case for cashews
Fun fact: cashews are not actually nuts. Technically, they are the oily seeds of the fruits from a tropical evergreen native to South America. They also can’t exactly be called a “diet food”—just 100 grams (less than a cup) of cashews contains a whopping 598 calories.
That said, cashews can definitely be called a health food. The high calorie count of isn’t exactly empty, after all. These cute bean-shaped “nuts” contain about 21 percent carbohydrates and 10 percent protein. And, despite their creamy, buttery flavor, cashews are also free of cholesterol and contain a high percentage of beneficial fatty acids (unsaturated fats) as well as nutrients such as thiamine, riboflavin, niacin, folic acid, and vitamin E.
In addition, cashews are rich in minerals like iron, magnesium, phosphorus, potassium, zinc, copper, and selenium—all of which are essential for the body to function properly.
The health benefits of cashew nuts
Cashews offer a ton of health benefits. Mainly, they’re antioxidant powerhouses—much like other tree nuts such as Brazil nuts and almonds. They contain phytochemicals like polyphenols and carotenoids, which are known for their ability to reduce inflammation and fight cell-damaging free radicals. “The phytochemicals found in tree nuts have been associated with antioxidant, anti-inflammatory, anti-proliferative, antiviral, chemopreventive and hypocholesterolemic actions, all of which are known to affect the initiation and progression of several pathogenic processes,” one study on the health benefits of nuts notes.
Additionally, cashew nuts are high in polyunsaturated fats, especially Omega 6. Consuming Omega 6 polyunsaturated fats, especially linoleic acid—which is also present in other nuts and seeds—has been shown to benefit hair, skin, reproductive, and bone health. Omega 6 also supports the metabolism and may even support weight loss.
