Cashews
Overview
A 1-ounce serving of cashews provides:
Dietary Fiber
- 1 gram of fiber: 4% of the Daily Value
Protein
- 4 grams of plant-based protein
Healthy Fats
- 13 grams of total fat: 62% is from monounsaturated fat and 15% from polyunsaturated fat
Nutrient-Dense
- Excellent source of copper and magnesium
- Good source of iron, manganese, phosphorus and zinc
- Sodium-free
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CASHEW NUTRITION FACTS
Serving Size: 1 oz. (28.35g) Approx 18 kernels**
Amount Per Serving
- Calories190
% Daily Value*
- Total Fat 13g17%
- Saturated Fat 3g15%
- Polyunsaturated Fat 2g
- Monounsaturated Fat 8g
- Cholesterol 0mg0%
- Sodium 5mg0%
- Total Carbohydrate 9g3%
- Dietary Fiber 1g4%
- Protein 4g
- Vitamin D 0mcg0%
- Calcium 13mg0%
- Iron 1.7mg10%
- Potassium 160mg4%
- Vitamin A 0mcg0%
- Vitamin E 0.26mg2%
- Vitamin B6 0.07mg4%
- Phosphorus 139mg10%
- Vitamin C 0mg0%
- Thiamin 0.06mg4%
- Folate 20mcg4%
- Magnesium 74mg20%
- Selenium 3.3mcg6%
- Manganese 0.23mg10%
- Zinc 1.59mg15%
- Copper 0.65mg70%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
**Cashews are unsalted and unroasted.
History
Cashews are believed to have originated in the northeast of Brazil, near the Equator. It is likely that Spanish sailors first introduced the cashew to Central America in the sixteenth century.
Later, Portuguese colonists brought cashews to territories in East Africa (Mozambique) and India (Goa), where its cultivation extended to Indonesia and the Philippines.
The cashew fruit consists of two distinct parts: a fleshy stalk in the form of a pear – also called the cashew apple – with a brilliant yellow or red skin that can measure from 5 to 10 cm; and a gray-brown colored nut (the cashew) in the shape of a kidney, which hangs from the lower end of the stalk or “apple.”
Today the principal producing countries of cashews are India, Brazil, Vietnam and Mozambique. Juices, syrups, preserves, wine or liquors are obtained from the stalk or “apple.” However, the main commercial use is the cashew nut itself. Cashews are marketed in the shelled, roasted and salted forms for use as a snack and as an ingredient (delicacies, chocolate, etc.)
More Tree Nuts
Tree nuts are nutrient-dense whole foods that are rich in unsaturated fats and contain protein, fiber and important vitamins, minerals and phytochemicals.
