Cashews
Cashews are nutrient-dense tree nuts rich in heart-healthy monounsaturated fats, copper, and magnesium, offering a balanced macronutrient profile that supports cardiovascular and metabolic health.
Nutrition · per ~28 g serving · ≈ a small handful
- Copper0.62 mg68% DV
- Manganese0.46 mg20% DV
- Magnesium81.8 mg19% DV
- Zinc1.6 mg15% DV
- Phosphorus166.0 mg13% DV
- Iron1.9 mg10% DV
Score · 80/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Copper244% DV
- Manganese72% DV
- Magnesium70% DV
- Zinc53% DV
- Phosphorus47% DV
Overview
Native to Brazil, cashews have become a global staple prized for their creamy texture and versatile culinary applications. Their unique nutrient composition—dominated by monounsaturated fats (approximately 75% of total fat content) rather than saturated fats—positions them favorably within evidence-based longevity diets. Cashews are exceptionally rich in copper (providing ~110% of daily needs per 100g), essential for collagen synthesis, iron metabolism, and antioxidant defense through copper-dependent enzymes like cytochrome c oxidase. The magnesium content (292mg per 100g) supports neuromuscular function, blood pressure regulation, and mitochondrial ATP production. Unlike many tree nuts, cashews contain meaningful carbohydrates (30.2g per 100g), including resistant starch in raw forms, which may beneficially modulate blood glucose response and support gut microbiota. Their iron and zinc content make them particularly valuable for plant-based and flexitarian diets. The combination of healthy fats, minerals, and relatively low polyphenol oxidase activity (compared to other nuts) allows cashews to contribute meaningfully to dietary adherence in heart-health and metabolic optimization protocols.
Health Benefits (5)
- Cardiovascular disease risk reduction through monounsaturated fat intakestrongMonounsaturated fats improve endothelial function, reduce LDL oxidation, and support favorable HDL/total cholesterol ratios; cashews' 43.8g total fat is ~65% monounsaturated fat, exceeding many nuts in this protective lipid class
- Enhanced copper bioavailability and collagen synthesis optimizationmoderateCopper is a cofactor for lysyl oxidase and tyrosinase, enzymes critical for collagen cross-linking and skin/joint structural integrity; cashews provide exceptional bioavailable copper density
- Improved insulin sensitivity and blood glucose controlmoderateMagnesium activates insulin receptor tyrosine kinase and enhances glucose transporter function; the fat and fiber matrix in cashews slows carbohydrate absorption, lowering postprandial glycemic response
- Bone mineral density preservation through mineral synergymoderateMagnesium, phosphorus, and zinc work synergistically in osteoblast function and mineralization; copper supports bone collagen matrix formation
- Mitochondrial energy metabolism supportemergingCopper serves as an electron carrier in Complex IV of the electron transport chain; magnesium activates ATP synthase; both minerals are cofactors in oxidative phosphorylation
Food Pairings
- ·Pair with citrus fruits (lemon, orange) because vitamin C enhances non-heme iron and copper bioavailability from cashews, improving mineral absorption by up to 3-4 fold
- ·Combine with leafy greens (spinach, kale) because the fat-soluble vitamin K in greens is better absorbed when consumed with cashews' monounsaturated fat, supporting bone metabolism synergy
- ·Mix with cinnamon or turmeric because these spices contain polyphenols that may reduce postprandial glucose spike and provide complementary anti-inflammatory compounds
- ·Pair with whole grains (quinoa, farro) because the complete amino acid profile from grains combined with cashew's protein creates a complete plant-based protein source with superior mineral density
Practical Tips
- ·Select raw or dry-roasted cashews rather than oil-roasted varieties to avoid excess oxidized oils; store in airtight containers in cool, dark conditions to prevent lipid peroxidation
- ·Consume cashews with whole food carbohydrates rather than in isolation to moderate blood glucose response and enhance satiety; aim for 1 oz (28g) as an optimal single serving
- ·Soak raw cashews 2-4 hours before blending into creams or butters to reduce phytic acid (an antinutrient that can inhibit mineral absorption) by 15-25%
- ·Incorporate cashews into post-workout meals (within 30-90 minutes) to pair their carbohydrates and minerals with protein-rich foods for glycogen repletion and muscle recovery
Optimal Timing
Midday consumption aligns with natural circadian glucose sensitivity and allows the magnesium and copper content to support afternoon energy metabolism and mental clarity; fat content promotes satiety, reducing late-afternoon snacking
- · Late evening in excessive quantities (>1.5 oz), as high fat density may delay gastric emptying and interfere with sleep quality
While cashews can technically break a fast, their carbohydrate content (30.2g per 100g) makes them less compatible with strict intermittent fasting protocols; better suited as a first whole food after fasting windows
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other tree nuts nuts & seeds
Per 100 g of the default form. Bars show how much higher or lower cashews is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about cashews
What is cashews?
Cashews is classified as a tree nuts (nuts & seeds). Cashews are nutrient-dense tree nuts rich in heart-healthy monounsaturated fats, copper, and magnesium, offering a balanced macronutrient profile that supports cardiovascular and metabolic health.
Is cashews healthy?
Cashews scores 80/100 in Formulate, making it a great choice. Its strongest contributions come from Copper, Manganese, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is cashews high in protein?
Not particularly. A 28 g serving provides about 5.1 g of protein (~10% of the 50 g daily value).
Is cashews high in fiber?
Not really. A 28 g serving provides about 0.9 g of fiber (~3% of the 28 g daily value).
What vitamins and minerals are in cashews?
In a 28 g serving, cashews is highest in Copper (~68% DV), Manganese (~20% DV), Magnesium (~19% DV), Zinc (~15% DV), Phosphorus (~13% DV).
Is cashews keto-friendly?
Sometimes — it depends on your daily carb budget. A 28 g serving has about 7.5 g of net carbs (8.5 g total minus 0.9 g fiber).
When is the best time to eat cashews?
Best in the midday. Midday consumption aligns with natural circadian glucose sensitivity and allows the magnesium and copper content to support afternoon energy metabolism and mental clarity; fat content promotes satiety, reducing late-afternoon snacking
How much cashews should I eat?
A typical serving is around 28 g (~155 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cashews alongside several other nuts & seeds sources.
Is cashews an allergen?
Cashews falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with cashews?
Cashews pairs nicely with: Pair with citrus fruits (lemon, orange) because vitamin C enhances non-heme iron and copper bioavailability from cashews, improving mineral absorption by up to 3-4 fold; Combine with leafy greens (spinach, kale) because the fat-soluble vitamin K in greens is better absorbed when consumed with cashews' monounsaturated fat, supporting bone metabolism synergy; Mix with cinnamon or turmeric because these spices contain polyphenols that may reduce postprandial glucose spike and provide complementary anti-inflammatory compounds; Pair with whole grains (quinoa, farro) because the complete amino acid profile from grains combined with cashew's protein creates a complete plant-based protein source with superior mineral density.
Supplements that mirror Cashews's nutrient profile
Encyclopedia entries that supply the same signature nutrients cashews contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Cashews
These are the nutrients cashewscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.