Benefits of Cashew Nuts
Cashews are a nutrient-dense nut — a source of healthy fats, plant protein, magnesium, copper and antioxidants — which underpins steady global demand for kernels.
Cashew nuts are rich in unsaturated (heart-friendly) fats, plant protein and fibre, and are a good source of minerals such as magnesium, copper, manganese, zinc and iron, plus antioxidants. In moderation they support heart health, energy metabolism and bone health. For processors, this nutritional profile matters commercially: it sustains strong, growing global demand for cashew kernels across snacking, bakery and food manufacturing.
Cashews are unusual among nuts for being high in monounsaturated fat and unusually rich in copper and magnesium. The figures below are for raw kernels; roasting changes the fat and moisture slightly, and salting changes the sodium a great deal.
Nutrition per 100 g, raw
| Nutrient | Per 100 g | Per 28 g serving |
|---|---|---|
| Energy | 553 kcal | 155 kcal |
| Protein | 18.2 g | 5.1 g |
| Total fat | 43.9 g | 12.3 g |
| — saturated | 7.8 g | 2.2 g |
| — monounsaturated | 23.8 g | 6.7 g |
| — polyunsaturated | 7.8 g | 2.2 g |
| Carbohydrate | 30.2 g | 8.5 g |
| — of which sugars | 5.9 g | 1.7 g |
| Dietary fibre | 3.3 g | 0.9 g |
USDA FoodData Central, raw cashew nuts. A 28 g serving is the conventional one-ounce handful, roughly 18 W320 kernels.
Minerals, and why cashews stand out
| Mineral | Per 100 g | Per 28 g serving |
|---|---|---|
| Copper | 2.2 mg | 0.6 mg |
| Magnesium | 292 mg | 82 mg |
| Phosphorus | 593 mg | 166 mg |
| Potassium | 660 mg | 185 mg |
| Iron | 6.7 mg | 1.9 mg |
| Zinc | 5.8 mg | 1.6 mg |
| Manganese | 1.7 mg | 0.5 mg |
USDA FoodData Central, raw cashew nuts. Copper is the standout — a single handful covers most of an adult’s daily requirement, which is why cashews appear in dietary guidance for copper intake more than for anything else.
What the profile means in practice
Mostly unsaturated fat
about three-quarters of the fat is mono- or polyunsaturated, with oleic acid — the same fat that dominates olive oil — the largest single component.
Lower fat than most tree nuts
at 44 g per 100 g, cashews sit below almonds, walnuts and macadamias. They are also higher in carbohydrate than most nuts, which is why they read as slightly sweet.
Copper and magnesium
both involved in energy metabolism and bone maintenance, and both nutrients that a lot of diets run short on.
Calorie-dense
553 kcal per 100 g. A handful is a serving; a bowl is a meal. Any health claim about nuts assumes moderate portions.
Why it matters to a processor
Health-driven snacking is what has kept cashew demand growing while other commodity crops have flattened, and it is also what drives the grade mix: retail health brands buy whole white kernels, while the ingredient trade buys pieces. A plant that holds its whole-kernel yield is selling into the growing half of the market — see turnkey plants.
Nutrition information here is general and is not medical or dietary advice. Values are for raw kernels and vary with roasting, salting and coating; anyone with a tree-nut allergy should avoid cashews entirely.
Frequently asked questions
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Related reading & machines
Cashew Kernels: From Raw Nut to Export Grade
The cashew kernel is the edible nut inside the shell. Getting it out whole, white and correctly graded is the entire job of a cashew processing line.
Open →Types of Cashew: Grades, Forms and Products
Cashews are categorised by kernel grade (whole, split, pieces), by processing form (raw, roasted, salted, flavoured) and by product stage (raw cashew nut, kernel, by-products).
Open →
Fully Automatic Cashew Processing Plant
From raw nut to sealed kernel — one automated line
Open →Talk to a cashew engineer
Tell us your target capacity, grades and location — we’ll come back with a costed proposal.