Cashew

Anacardium occidentale

Cashew is a nutrient-dense tree nut superfruit with exceptional copper (67% DV per 100g), excellent zinc (29% DV per 100g), and remarkable mineral complexity. Also known as cashew nut or anacardium, cashew delivers comprehensive nutritional benefits with heart-healthy monounsaturated fats and extensive trace mineral profile. At 553 calories per 100g with excellent fiber content (9% DV) and potent polyphenol profile, cashew is prized in Asian cuisine, contemporary wellness practices, and plant-based nutrition applications worldwide. Perfect for fresh snacking, gourmet cooking, premium oils, and comprehensive health optimization.

553

Calories

3.3g

Fiber

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Nutrition Facts

Calories

553

per 100g

Carbs

30.2g

per 100g

Protein

18.2g

per 100g

Fiber

3.3g

per 100g

Sugar

5.9g

per 100g

Fat

43.9g

per 100g

💊Vitamins

Per 100g

Vitamin K

28% DV

34.1 mcg

Blood clotting, bone health, cardiovascular support, cellular regulation, comprehensive wellness

Folate (B9)

17% DV

68 mcg

Cell division, DNA synthesis, neurological health, methylation support, energy metabolism

Pantothenic Acid (B5)

17% DV

0.86 mg

Energy metabolism, hormone synthesis, stress response, neurotransmitter production

Niacin (B3)

7% DV

1.06 mg

Energy metabolism, DNA repair, nervous system health, cardiovascular support

⚡Minerals

Per 100g

Copper

67% DV

1.66 mg

Iron metabolism, immune function, bone formation, antioxidant enzyme production, comprehensive wellness

Manganese

57% DV

1.30 mg

Bone development, metabolism, antioxidant enzyme production, connective tissue health

Magnesium

20% DV

82 mg

Muscle relaxation, energy metabolism, bone health, nervous system support

🛡️Antioxidants

PolyphenolsFlavonoidsProanthocyanidinsTanninsCatechinsPhenolic Acids

🌿Phytonutrients

Polyphenols - diverse antioxidants supporting cardiovascular health, inflammation reduction, and cellular wellness with exceptional bioavailabilityFlavonoids - potent antioxidants supporting immune function, cardiovascular health, and comprehensive cellular protectionProanthocyanidins - bioactive compounds supporting antioxidant defense, cardiovascular function, and comprehensive health optimizationCopper - exceptional trace mineral supporting iron metabolism, immune function, and antioxidant enzyme production

📊Glycemic Index

Per Serving

Nutrition breakdown for one serving

📏

Serving Size

100g whole raw cashews

Calories

553kcal

Breakdown

Carbs

30.2g

Fiber

3.3g

12% DV

Sugar

5.9g

Protein

18.2g

Fat

43.9g

Health Benefits

Exceptional copper content (67% DV per 100g) supports iron metabolism, immune function, bone formation, and comprehensive wellness

Exceptional manganese (57% DV per 100g) supports bone development, metabolism, and antioxidant enzyme production

Excellent magnesium (20% DV per 100g) supports muscle relaxation, energy metabolism, and nervous system support

Excellent vitamin K (28% DV per 100g) supports blood clotting, bone health, and cardiovascular function

Excellent folate (17% DV per 100g) supports cell division, DNA synthesis, and neurological health

Excellent protein (36% DV per 100g) supports muscle development, tissue repair, and comprehensive nutritional needs

Heart-healthy monounsaturated fats support cardiovascular health, cholesterol management, and comprehensive wellness

Excellent fiber (12% DV per 100g) supports digestive health, gut microbiome wellness, and healthy satiety

Low glycemic index (27) and moderate load (9) support stable blood sugar and sustained energy

Potent polyphenol and flavonoid profile provides comprehensive antioxidant protection and cellular defense

Origin & Distribution

Native Region

South America (Brazil)

Global Presence

Brazil

India

Vietnam

Indonesia

Mozambique

Tanzania

tropical regions

southeast asia

worldwide cultivation

Top Producers

IndiaVietnamBrazil

Historical Background

Cashew (Anacardium occidentale) originated in Brazil and has been cultivated throughout tropical regions for centuries. Historically valued for nutrition, cashew oil, and traditional medicinal applications, cashew has become fundamental to Asian economies, culinary traditions, and global food commerce. The fruit's unique processing requirements and exceptional nutrient density made it invaluable for trade and economic development. Today, India leads global cashew production while Vietnam dominates processing. Cashew continues to be prized for exceptional mineral density, heart health benefits, and comprehensive wellness applications.

Peak Season

Best Time to Enjoy

Peak harvest September-February

3 Varieties Available

Explore Varieties

Each variety offers unique flavors, textures, and culinary applications

Indian Cashew

India

Color

White to pale cream, uniform shape

Taste Profile

Rich, buttery, slightly sweet with subtle complexity

Best For

Gourmet snacking, cooking, traditional applications

Brazilian Cashew

Brazil

Color

Deeper color, larger kernel, premium appearance

Taste Profile

Bold, distinctive flavor with characteristic nuttiness

Best For

Fine cuisine, oil extraction, specialty applications

Vietnamese Cashew

Vietnam

Color

Uniform white, consistent quality, premium processing

Taste Profile

Delicate, refined flavor with subtle sweetness

Best For

Specialty cooking, premium snacking, innovative recipes

Storage & Selection Guide

Keep your fruit fresh and delicious for longer

How to Choose the Perfect Fruit

Select cashews that are uniform white to cream color without discoloration

Choose cashews that feel heavy for their size indicating quality meat

Look for intact kernels without cracks or fragmentation

Avoid dark spots, mold, or signs of insect damage

Select roasted or raw based on personal preference and application

Reputable brands ensure quality, safety, and ethical processing standards

Proper Storage Methods

Store raw cashews in cool, dark location away from direct sunlight

Refrigerate cashews in airtight containers to preserve freshness

Keep in cool environment (below 65°F) to maintain nutrient density

Store in sealed containers away from moisture and humidity

Keep away from strong odors which cashews can absorb

Properly stored cashews maintain freshness for up to 6 months

Shelf Life Guide

Refrigerated

6 months in refrigerator

Average Shelf Life

180 days

Freezing Instructions

Preserve freshness for months

2-3 months

Freeze cashews in airtight freezer bags for extended storage

Frozen cashews maintain quality for 1-2 years

Use directly from freezer in cooking or baking applications

Thaw at room temperature before consuming as snack

Keep frozen cashews in sealed containers to prevent moisture absorption

Do not refreeze cashews after thawing for optimal quality

Pro Tip

Label frozen items with the date to track freshness. Most fruits maintain quality for 2-3 months when properly frozen. For best results, use airtight containers or freezer bags to prevent freezer burn.

Culinary Journey

Discover delicious possibilities

Common Uses

Fresh snacking for premium nutrition

Cashew cream for dairy-free applications

Cashew butter for spreads and cooking

Cashew oil for fine cuisine and dressings

Asian cooking and traditional dishes

Contemporary wellness recipes

Gourmet and specialty applications

Plant-based milk and cream alternatives

Perfect Pairings

Vegetables - stir-fry staple

Curry - traditional Asian pairing

Chocolate - rich flavor complement

Honey - natural sweetness balance

Spices - warming complement

Coconut - tropical flavor harmony

Lime - brightness and tartness balance

Ginger - aromatic enhancement

Dark greens - salad nutrition boost

Popular Recipes

Raw cashew snacking for daily nutrition

Cashew cream preparation

Traditional cashew butter creation

Asian cashew stir-fry recipes

Cashew curry preparation

Cashew-based dessert sauce

Cashew milk preparation

Cashew oil salad dressing

Gourmet cashew application

Refreshing Beverages

Fresh cashew milk

Cashew cream latte

Cashew smoothie

Cashew and honey drink

Contemporary cashew beverage

Cashew milk coffee preparation

Cashew and spice blend

Safety Information

Allergy Information:

Tree nut allergies including cashew affect approximately 0.4-0.6% of population. Cashew allergies can be severe; those with tree nut allergies should avoid.

Pesticide Concerns:

Purchase cashews from certified organic growers when available. Look for ethically sourced cashews supporting fair trade practices. Choose certified sources from reputable suppliers ensuring food safety standards.

Who Should Avoid:

• People with tree nut allergies must avoid cashews completely
• Those with nut sensitivities should test cautiously in small amounts
• Individuals with oral allergy syndrome may experience mouth reactions
• Those with certain digestive conditions may need to limit quantity
• Generally safe for all other populations including children and elderly

Possible Side Effects:

•Generally very well-tolerated in normal amounts
•High fat content may cause digestive changes if consumed in excess
•Choking hazard for very small children with whole cashews
•May cause jaw fatigue if consuming large quantities
•Safe for all age groups in appropriate portions

Preparation Safety:

• Purchase only commercially processed cashews (raw cashews are processed to remove toxic oil)
• Never consume raw cashews in shell due to toxic cardol oil
• Soaking cashews improves digestibility and nutrient bioavailability
• Roasting cashews at home allows control over processing
• Store properly in sealed containers to prevent contamination
• Purchase from certified, reputable sources ensuring complete safety

Fun Facts

Surprising trivia you'll love!

Cashew (Anacardium occidentale) grows uniquely with the nut attached to the bottom of the cashew apple fruit

India is the world's largest cashew processor despite Brazil being the original origin

Cashew shells contain toxic oil (cardol) requiring careful processing before consumption

Cashew has exceptional copper content at 67% DV per 100g, among the highest in all nuts

A single cashew tree can produce 12-15 pounds of cashews annually once mature

Cashew processing is traditionally labor-intensive, supporting livelihoods across Asia and Africa

Cashew has been cultivated for over 500 years since Portuguese introduction from Brazil

Vietnam produces over 700,000 tons of processed cashews annually for global markets

Cashew oil has been used in traditional medicine and industrial applications for centuries

The cashew apple fruit accompanying the nut is also edible with excellent vitamin C content

Frequently Asked Questions

What is cashew and why is it a superfruit?

General

Cashew (Anacardium occidentale) is a tree nut superfruit with exceptional copper (67% DV per 100g), outstanding manganese (57% DV), excellent magnesium (20% DV), and comprehensive mineral density. Also called cashew nut, cashew delivers potent antioxidants, heart-healthy fats, and comprehensive nutritional benefits.

What are the nutritional benefits of cashew?

Nutrition

Cashew delivers exceptional copper (67% DV per 100g) for immune function, exceptional manganese (57% DV) for metabolism, excellent magnesium (20% DV) for muscle health, excellent vitamin K (28% DV) for bone health, and excellent folate (17% DV). At 553 calories per 100g with excellent protein (36% DV) and fiber (12% DV), cashew provides exceptional nutritional benefits.

Is cashew good for immune support?

Health

Yes, cashew is excellent for immune support with exceptional copper (67% DV per 100g), potent polyphenols, comprehensive flavonoids, and antioxidant profile. The mineral-dense composition makes cashew highly effective for robust immune wellness and cellular protection.

Are cashews good for heart health?

Health

Yes, cashews are excellent for heart health with heart-healthy monounsaturated fats (23.8g per 100g), excellent vitamin K for cardiovascular support, comprehensive polyphenols, low glycemic index (27), and potent flavonoids. Regular cashew consumption supports cardiovascular wellness and comprehensive health.

Why is copper important in cashews?

Nutrition

Copper in cashews (67% DV per 100g) is exceptional for iron metabolism, immune function, bone formation, collagen synthesis, and antioxidant enzyme production. This mineral-dense profile makes cashews ideal for comprehensive mineral nutrition and metabolic wellness.

How do you make cashew cream at home?

Recipes

Soak 1 cup raw cashews for 2-4 hours, drain, blend with 1/2 cup water until smooth and creamy, and refrigerate for up to 5 days. Homemade cashew cream provides maximum nutrient density for dairy-free cooking and baking applications.

Where can you buy quality cashews?

Shopping

Quality cashews are available at health food stores, bulk retailers, farmer's markets, and online specialty retailers. Indian and Vietnamese cashews offer premium quality. Choose certified organic and ethically sourced when available from reputable suppliers.

What makes cashews different from other nuts?

General

Cashews have exceptional copper content (67% DV) compared to other nuts, distinctive creamy texture, unique processing from cashew apple fruit, and higher mineral density. The buttery flavor and versatility make cashews ideal for culinary applications and wellness uses.