Cashews: properties, nutritional values, calories

Cashews: properties, nutritional values, calories

Cashews are the seeds of a plant originally from Brazil (Anacardium Ovest), belonging to the Anacardiaceae family. The name "cashew" derives from the form reminiscent of that of the heart. Let's find out better.



What are cashews

Cashews they are the seeds of a plant native to Brazil (Anacardium Ovest) belonging to the Anacardiaceae family, with a shape similar to that of a heart.

Dried fruit, what it is good for

On a nutritional level, fall within the category of nuts in shell, such as walnuts, hazelnuts or almonds and, like the latter, are rich in beneficial properties for health.


What is the difference between cashews and peanuts

Peanuts are the fruits of the peanut plant (Arachis hypogaea), native to South America and belonging to the Leguminosae family.

At the botanical level, therefore, fall within the same family of legumes, such as chickpeas, beans or peas, but at a nutritional level, they are considered nuts in shell. Their properties and nutritional characteristics, in fact, they are very similar to those of cashews or almonds.

The cashew plantInstead, it does not belong to the Leguminosae family.


Properties of cashews

Cashews are rich in nutrients and properties. Let's see some of them:

  1. Antioxidants: Like other seeds and nuts, cashews are also rich in antioxidants, including polyphenols and carotenoids, which reduce the formation and activity of free radicals, protecting against cellular aging and inflammation.
  2. They reduce cardiovascular risk: thanks to the presence of unsaturated fatty acids, they improve the levels of HDL cholesterol (good) and reduce levels of LDL (bad) cholesterol, thus reducing the risk of developing cardiovascular disease.
  3. They improve blood sugar: there is a correlation between consumption of cashews and diabetes. Indeed. thanks to the presence of fibers and fats, cashews reduce the speed of sugar absorption, therefore useful for both healthy subjects and those suffering from diabetes 2.


Calories and nutritional values ​​of cashews

100 g of cashews contain:

  • 553 kcal
  • 18,2 g protein
  • 43,8 g fat
  • Saturated fat 7,7 g
  • G carbohydrates 30,2
  • Sugars 5,9 g
  • Fibre 3,3

Cashews allied to

Heart, vessels, eyes.


Cashews in the diet

The health benefits of cashews there are many and should be included regularly in your diet.

A standard serving of nuts in shell is 30 g per day, however, this could be different based on your health and energy-nutritional needs.

Although the contraindications of cashews are very few (except for possible allergy), it is important to pay attention to the quantity consumed, as they have a high caloric content.

Cashews in the kitchen

Cashews are used extensively in Chinese and Thai cuisine, while in the country they are not a common ingredient. Have you ever done a risotto with cashew nuts? Try this!


  • Vegetable broth;
  • 300 grams of rice for risotto;
  • 1/2 white onion;
  • 150 gr of cashews;
  • EVO oil to taste
  • grated peel of 2 organic lemons



Toast the cashews in the oven and then chop them coarsely. Finely chop the onion and fry it in a drizzle of extra virgin olive oil.

Toast the rice and add the vegetable broth until cooked. Once the rice is cooked, add the cashews and the grated peel of the two lemons.


Did you know that like cashews, nuts help in weight loss diets?


More articles on cashews

Bibliography and sources

Nuts and Human Health Outcomes: A Systematic Review, Nutrients

Effect of roasting on phenolic content and antioxidant activities of whole cashew nuts, kernels,and testa, Journal of Agricultural and Food Chemistry

Nut Consumption and Risk of Cardiovascular Disease, Journal of the American College of Cardiology

Effects of Daily Consumption of Cashews on Oxidative Stress and Atherogenic Indices in Patients with Type 2 Diabetes: A Randomized, Controlled-Feeding Trial, International journal of endocrinology and metabolism



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