Cashew Nutrition[edit]
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 553 kcal (2,310 kJ) |
30.19 g | |
| Starch | 23.49 g |
| Sugars | 5.91 g 0.00 g |
| Dietary fiber | 3.3 g |
43.85 g | |
| Saturated | 7.783 g |
| Monounsaturated | 23.797 g |
| Polyunsaturated | 7.845 g |
18.22 g | |
| Vitamins | Quantity %DV† |
| 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 | Quantity %DV† |
| 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 |
| |
| †Percentages are roughly approximated using US recommendations for adults. Source: USDA FoodData Central | |
Raw cashews are 5% water, 30% carbohydrates, 44% fat, and 18% protein (table). In a 100 gram reference amount, raw cashews provide 553 Calories, 67% of the Daily Value (DV) in total fats, 36% DV of protein, 13% DV of dietary fiber and 11% DV of carbohydrates.[34] Cashews are rich sources (20% or more of the DV) of dietary minerals, including particularly copper, manganese, phosphorus, and magnesium (79-110% DV), and of thiamin, vitamin B6 and vitamin K (32-37% DV) (table).[34] Iron, potassium, zinc, and selenium are present in significant content (14-61% DV) (table).[34] Cashews (100 grams, raw) contain 113 milligrams (1.74 gr) of beta-sitosterol.[34]
Source: Wikipedia
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