Cashews | All You Need to Know About

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General profile

Name: Cashew

Type: Nuts

Binomial Name: Anacardium Occidentale

Availability: Winter or Dry Season

Color: Cream White

Taste: Milky and Sweet

Texture: Buttery

Nutrition summary

Calories: High

Protein: Moderate

Fat: High

Saturated Fat: High

Cholesterol: None

Carbohydrates: Low

Fiber: Very High

Sodium: Low

Main vitamin: Vitamin E and Folate

Main mineral: Iron and Phosphorus

Consumption Guide

Do not eat raw cashews; they have a toxin in their shells, which resembles poison ivy. The “raw” cashews you brought from the stores are a little bit cooked. Following the harvesting process, they are roasted within the shells to reduce the toxin. Plus, cooking makes the shells brittle, which is easy to remove.

Cashew nuts are the most nutritious nuts out of others, the ideal time to eat them is morning.

You can also eat them as the middle morning or as an evening snack, or you can have a handful amount of them at lunchtime.

Avoid eating at night; calorie-rich nuts are difficult to digest. They turned into fat and slowed-down metabolism.

How to buy

When you have to buy cashews,

  • Look for fresh, clean, and undamaged ones.
  • They should feel heavy for their size.
  • Avoid moles or discolored nuts as they aren’t fit for consumption.

Storage

As compared to other nuts, cashews are more stable, but still, store them in a cool, dry, and dark place to protect them from heat and air.

Store them in an air-tight container in the refrigerator.

You will keep them for about six months in the refrigerator, whereas for about an year in the freezer.

Cashews in salad
Cashews in salad

Consumption methods

  • Eat roasted ones
  • Add them into salads and smoothies
  • Sprinkle them on various dishes
  • Make cream or butter from them

Nutritional value per 100 g (3.5 oz)

Cashews (Raw)

Energy 553 kcal (2,310 kJ)
Carbohydrates 30.19 g
Starch 23.49 g
Sugars lactose 5.91 g 0.00 g
Dietary fiber 3.3 g
Fat 43.85 g
Saturated 7.783 g
Monounsaturated 23.797 g
Polyunsaturated 7.845 g
Protein 18.22 g
Vitamins %DVQuantity
Vitamin A 0 IU
Thiamine (B1) 37% 0.423 mg
Riboflavin (B2) 5% 0.058 mg
Niacin (B3) 7% 1.062 mg
Pantothenic acid (B5) 17% 0.86 mg
Vitamin B6 32% 0.417 mg
Folate (B9) 6% 25 μg
Vitamin B12 0% 0 μg
Vitamin C 1% 0.5 mg
Vitamin D 0% 0 μg
Vitamin E 6% 0.90 mg
Vitamin K 32% 34.1 μg
Minerals %DVQuantity
Calcium 4% 37 mg
Copper 110% 2.2 mg
Iron 51% 6.68 mg
Magnesium 82% 292 mg
Manganese 79% 1.66 mg
Phosphorus 85% 593 mg
Potassium 14% 660 mg
Selenium 28% 19.9 μg
Sodium 1% 12 mg
Zinc 61% 5.78 mg
Other constituents Quantity
Water 5.20 g

Link to USDA Database entry

*Units: μg = micrograms, mg = milligrams

To be continued…

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