Cashews may benefit heart and bone health, as well as aid in weight management. They have protein, gut-friendly fiber, healthy fats and immune-supporting antioxdants. Enjoy cashews roasted, seasoned, in savory dishes, in baked goods and as a crunchy topping.
Cashews might not get as much attention as other nuts. But they should. These sweet, buttery-tasting nuts are more than just a nutrient-packed snack. They’re also an incredibly versatile addition to all kinds of dishes, from salads to grain bowls to desserts. Plus, they’re easily transformed into cashew butter, milk, cream and even cheese. So, they’re an excellent option if you’re trying to work more plant foods into your rotation.
Intrigued? Read on to learn all about what cashews can do for your health and why they deserve a spot in your pantry.
Why We Love Cashews
They May Improve Heart Health
Eating nuts has consistently been linked to a lower risk of heart disease, likely in part due to their favorable fat profile. And cashews are no exception. “Cashews are a great source of heart-healthy mono- and polyunsaturated fats, which can support heart health,” says Gillean Barkyoumb, M.S., RDN.
Those healthy fats may improve your cholesterol when consumed instead of foods rich in saturated fat, like beef or butter. For example, one study found that when people with type 2 diabetes consumed 10% of their daily calories from cashews, their cholesterol levels improved compared to people who didn’t eat cashews.
They May Help with Weight Management
If you’ve been avoiding cashews (or any nuts!) because you think they’re high in calories, consider some of the research surrounding cashews. In two different studies, one on adolescents and one on women, they found that cashew nut consumption was associated with weight loss or a reduction in waist circumference. The authors point out that this could lead to an improvement in cardiometabolic risk factors or a reduction in oxidative stress.
There’s more good news. Cashews’ combination of protein and heart-healthy fats can slow digestion. That may keep you satisfied for longer, helping you eat less overall. Plus, cashews are low in sugar, making them a better-for-you option than other go-to snacks, like chips or candy, says Brannon Blount, M.S., RDN.
Cashews are a great source of heart-healthy mono- and polyunsaturated fats, which can support heart health.
—Gillean Barkyoumb, M.S., RDN
They May Improve Blood Sugar
Plenty of studies support the benefits of nuts for diabetes prevention and management. Could cashews help, too? For starters, cashews are low in carbohydrates (only 9 grams per ounce of cashews). They’re also rich in other blood sugar–friendly nutrients like protein, fiber, healthy fats and antioxidants.
Research suggests habitually swapping in cashews for foods that are high in refined carbs can be a good blood sugar management strategy. Remember that study where people with type 2 diabetes consumed 10% of their daily calories from cashews? They also experienced lower insulin levels than volunteers who didn’t eat cashews.
They May Support Bone Health
Building sturdy bones isn’t just about calcium. Nutrients like vitamin K, magnesium and phosphorus also do good things for your skeleton. And cashews are a delicious way to get all three of them!
They Provide Disease-Preventing Antioxidants
Cashews naturally contain a cocktail of antioxidants, especially polyphenols and flavonoids. These powerful compounds help fight inflammation and protect against oxidative stress that can lead to chronic diseases like heart disease and cancer. Cashews also provide zinc, an antioxidant mineral that keeps your immune system strong and healthy.
Nutrition Information
Cashews are a low-carbohydrate food with protein, fiber and essential vitamins and minerals. One ounce (28 grams) of dry-roasted cashews without added salt provides the following:
Calories: 163Carbohydrates: 9 gDietary fiber: 1 gTotal sugar: 1 gAdded sugar: 0 gProtein: 4 gTotal Fat: 13 gSaturated Fat: 3 gCholesterol: 0 gSodium: 5 mgZinc: 2 mg (18% DV)Magnesium: 74 mg (17% DV)Phosphorus: 139 mg (11% DV)Vitamin K: 10 mcg (8% DV)
*The sugar in cashews is naturally occurring
Are Cashews Safe For Everyone?
Even though cashews offer plenty of nutrients, you should avoid them if you’re allergic to tree nuts. In addition, “cashews have high oxalate levels, which can lead to kidney stones,” says Blount. If you have a history of kidney stones, speak with your health care provider before adding them to your diet.
4 Ways to Enjoy Cashews
Of course, cashews are a healthy, delicious snack. But that’s just the beginning! Here are more tasty ways to add them to your day.
As a crunchy topping. Toss unsalted roasted cashews into yogurt, oatmeal, salads and grain bowls. Or sprinkle them on top of a casserole.
Spice them up. If you’ve got unsalted cashews in the pantry, give them a flavor pop with some seasoning, like dill or curry.
Turn them into a dairy substitute. Cashews’ unique fat and protein profile makes them an excellent base for dairy-free cooking. Try them in this versatile Cashew Cream, blend them into a creamy sauce for Vegan Mac & Cheese or fold them into a silky Vegan Cheesecake.
Turn them into a chocolaty treat. Whip up a batch of these Dark Chocolate Cashew Clusters for a simple three-ingredient dessert.
Our Expert Take
Whether you’re looking for a new snack or a crunchy topping for your salad, grain bowl or main dish, give cashews a try. Their healthy fat, fiber and protein make them naturally satisfying and filling. These nutrient-packed nuts may also be helpful for promoting heart health, blood sugar management, bone health and more. And if you’re following a vegan or dairy-free diet, cashews can be a tasty way to add creaminess to dishes that traditionally contain milk or cheese. Time to stock up!
Frequently Asked Questions
What are the benefits of cashews?
“Cashews are nutrient-dense, meaning they provide a lot of beneficial nutrients in a small amount,” says Barkyoumb. Research has found that regularly consuming cashews may support heart health, improve blood sugar, reduce inflammation and help with weight management.
How many cashews should you eat a day?
The amount of cashews you should eat in a day depends on your overall calorie needs and health goals, says Barkyoumb. For most people, about an ounce a day, or roughly 18 cashew nuts, is just right.
Are cashews anti-inflammatory?
Yes, cashews naturally contain a variety of antioxidants like polyphenols and flavonoids that may help tame inflammation.