What's in a handful (≈ 28 g)
A roughly 28 g serving (about 18 kernels) gives you, in approximate terms:
- ~157 calories
- ~5 g plant protein
- ~12 g fat — mostly unsaturated, with a good share of monounsaturated (the "olive-oil" kind)
- Meaningful copper, magnesium, manganese, phosphorus and zinc
- Some iron and vitamin K
Why that matters
- Heart: the fat profile leans toward unsaturated fats that support healthy cholesterol when they replace saturated fats.
- Magnesium & copper: cashews are a genuinely strong source — important for nerves, energy and enzyme function.
- Lower-carb nut: cashews are slightly higher in carbs than almonds but still modest, and the fibre + fat slow absorption.
Portion is the whole game. A small daily handful is a smart snack. A whole bowl, salted and fried, is a calorie load — cashews are energy-dense by nature.
Sensible daily portion
A 25–30 g handful (about 15–20 kernels) most days is a reasonable target for most adults. Choose plain, dry-roasted or lightly salted over heavily fried-and-salted where you can.
Worth knowing
- Tree-nut allergy: cashews are a common allergen — not for those allergic to tree nuts.
- Raw "raw" cashews: truly raw cashews are never sold to consumers; they're heat-treated to remove the toxic shell resin (urushiol). "Raw" on a pack means unroasted-but-steamed.
- Salt & oil: the nut is healthy; how it's processed decides the rest.
This is general information, not medical advice. For specific dietary or health conditions, check with a qualified professional.
