Not a nut but a seed, and unlike Brazil nuts they are actually native to Brazil! Cashews are packed full of fibre, protein, antioxidants, minerals and vitamins. Cashews provide a rich mineral source including manganese, copper, iron, potassium, magnesium, zinc and selenium. A source of vitamins including thiamin (B1), riboflavin (B2), pantothenic acid (B5), pyridoxine (B6), riboflavin (B2), vitamin E and vitamin K.
A rich source of: vitamin B1, manganese, vitamin B5, vitamin B6, vitamin B2, vitamin e.
Cashew nuts, kernel only, plain
| Serving Size grams | 50 |
| Teaspoons of table sugar equivalent | 1.1 |
| Glycemic Index | 22 |
| Glycemic Load | 2.9 |
| Potential GI Range | 22±5 |
| Energy (kcal) | 573 |
| Energy (kJ) | 2374 |
| Water (g) | 4.4 |
| Starch (g) | 13.5 |
| Total sugars (g) | 4.6 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 4.6 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 17.7 |
| Protein (g)/100kcal | 3.1 |
| Protein % of calories | 12.4 |
| Carbohydrate (g) | 18.1 |
| Carbohydrate (g)/100kcal | 3.2 |
| Carb % of calories | 12.6 |
| Fat (g) | 48.2 |
| Fat (g)/100kcal | 8.4 |
| Fat % of calories | 75.7 |
| Satd FA /100g fd (g) | 9.5 |
| Mono FA /100g food (g) | 27.8 |
| Poly FA /100g food (g) | 8.8 |
| Sodium (mg) | N |
| Potassium (mg) | 170 |
| Calcium (mg) | 8 |
| Magnesium (mg) | 15 |
| Phosphorus (mg) | 51 |
| Iron (mg) | 1.1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.5 |
| Chloride (mg) | N |
| Manganese (mg) | N |
| Selenium (µg) | 2 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.1 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.3 |
| Tryptophan/60 (mg) | 0.7 |
| Niacin equivalent (mg) | 1 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 11 |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | N |
| Vitamin C (mg) | 1 |
| NSP (g) Non-starch polysaccharide | 3.2 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 54 |
| Retinol Equivalent (µg) | 9 |
Cashew nuts, kernel only, roasted and salted
| Energy (kcal) | 611 |
| Energy (kJ) | 2533 |
| Water (g) | 2.4 |
| Starch (g) | 13.2 |
| Total sugars (g) | 5.6 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 5.6 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 20.5 |
| Protein (g)/100kcal | 3.4 |
| Protein % of calories | 13.4 |
| Carbohydrate (g) | 18.8 |
| Carbohydrate (g)/100kcal | 3.1 |
| Carb % of calories | 12.3 |
| Fat (g) | 50.9 |
| Fat (g)/100kcal | 8.3 |
| Fat % of calories | 75 |
| Satd FA /100g fd (g) | 10.1 |
| Mono FA /100g food (g) | 29.4 |
| Poly FA /100g food (g) | 9.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | N |
| Potassium (mg) | 210 |
| Calcium (mg) | 32 |
| Magnesium (mg) | 25 |
| Phosphorus (mg) | 58 |
| Iron (mg) | 1.4 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 0.8 |
| Chloride (mg) | N |
| Manganese (mg) | 0.5 |
| Selenium (µg) | 1 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.9 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.6 |
| Tryptophan/60 (mg) | 0.7 |
| Niacin equivalent (mg) | 1.3 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 36 |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | N |
| Vitamin C (mg) | 1 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 3.2 |
| AOAC fibre (g) | 4.3 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 28 |
| Carotene (µg) | 80 |
| Retinol Equivalent (µg) | 41 |