Feb 14, 2026

CASHEWS - A NUTRITIONAL POWERHOUSE

Whys Are Cashews Nutritious?

Cashews are a powerhouse of nutrients, providing healthy fats, plant-based proteins, and essential vitamins and minerals. They are particularly rich in magnesium, copper, and zinc, which support immune function, bone health, and energy production.

Health Benefits of Cashews

Heart Health: The monounsaturated and polyunsaturated fats in cashews help reduce bad cholesterol (LDL) and improve cardiovascular health.
Bone Strength: High levels of magnesium and phosphorus support bone density and strength.
Blood Health: Iron and copper in cashews play vital roles in haemoglobin formation and red blood cell production.
Antioxidant Properties: Cashews contain polyphenols and phytosterols, which help reduce oxidative stress and inflammation.

How to Use Cashews in Your Diet

Cashews are versatile and there are many ways to eat cashews, such as:

Add cashews to smoothies, salads, or stir-fries for a crunchy texture.
Use cashew butter as a healthy spread on toast or in baking.
Enjoy a handful of cashews as a nutritious snack.

Complete Nutritional Profile of Cashews: Vitamins, Mineral, and Antioxidants

NUTRIENT	Per 100g of Cashews	Per 28.35g (1 oz) of Cashews	RDA (FSSAI)	(%) RDA per 28.35g
ENERGY	553 kcal	157 kcal	2000 kcal	7.85%
PROTEIN	18.22 g	5.17 g	55 g	9.40%
TOTAL FAT	43.85 g	12.43 g	60 g	20.72%
- Saturated Fat	7.78 g	2.21 g	20 g	11.05%
- Monounsaturated Fat	23.80 g	6.75 g	No RDA	-
- Polyunsaturated Fat	7.85 g	2.23 g	No RDA	-
CARBOHYDRATES	30.19 g	8.56 g	300 g	2.85%
- Dietary Fibre	3.3 g	0.9 g	25 g	3.60%
- Sugars	5.91 g	1.68 g	No RDA	-
VITAMINS
- Vitamin A	0 IU	0 IU	600 mcg (RAE)	0%
- Vitamin C	0.5 mg	0.14 mg	40 mg	0.35%
- Vitamin D	0 IU	0 IU	600 IU	0%
- Vitamin E (Alpha-Tocopherol)	0.9 mg	0.26 mg	15 mg	1.73%
- Vitamin K	34.1 mcg	9.67 mcg	120 mcg	8.06%
- Vitamin B1 (Thiamine)	0.423 mg	0.12 mg	1.2 mg	10.00%
- Vitamin B2 (Riboflavin)	0.058 mg	0.016 mg	1.4 mg	1.14%
- Vitamin B3 (Niacin)	1.062 mg	0.301 mg	16 mg	1.88%
- Vitamin B5 (Pantothenic Acid)	0.864 mg	0.245 mg	5 mg	4.90%
- Vitamin B6 (Pyridoxine)	0.417 mg	0.118 mg	1.3 mg	9.08%
- Vitamin B9 (Folate)	25 mcg	7.09 mcg	400 mcg	1.77%
- Vitamin B12	0 mcg	0 mcg	1 mcg	0%
MINERALS
- Calcium	37 mg	10.5 mg	1000 mg	1.05%
- Iron	6.68 mg	1.89 mg	18 mg	10.50%
- Magnesium	292 mg	82.8 mg	350 mg	23.66%
- Phosphorus	593 mg	168 mg	700 mg	24.00%
- Potassium	660 mg	187 mg	4700 mg	3.98%
- Zinc	5.78 mg	1.64 mg	11 mg	14.91%
- Copper	2.195 mg	0.622 mg	0.9 mg	69.11%
- Manganese	1.655 mg	0.469 mg	2.3 mg	20.39%
- Selenium	19.9 mcg	5.64 mcg	55 mcg	10.25%
ANTIOXIDANTS
- Polyphenols	316 mg	89.6 mg	No RDA	-
- Phytosterols	158 mg	44.8 mg	No RDA	-

Key Highlights

Rich in Minerals: Cashews are an excellent source of magnesium, phosphorus, copper, and zinc. A 28.35 g serving of cashews provides 23.66% of the RDA for magnesium, 24.00% for phosphorus, 69.11% for copper and 14.91% for zinc.
Healthy Fats: Provides 20.72% of the RDA for total fat, with most coming from healthy monounsaturated and polyunsaturated fats.
Antioxidants: Contains polyphenols and phytosterols, which help combat oxidative stress.
Vitamins: A good source of Vitamin K (8.06%), Vitamin B1 (10.00%), and Vitamin B6 (9.08%).

Colour Coding Guideline

Green: Excellent source (>= 20% RDA)
Yellow: Moderate source (5-19% RDA)
Red: Low source (<5% RDA)

Why FSSAI Guidelines?

Tailored for Indian Population: FSSAI guidelines are specifically designed for the Indian demographic, considering dietary habits, climate, and lifestyle.
Standard Reference: They provide a standardized reference for calculating % RDA, making it easier to compare across different foods.
Gender and Age Variations: While the table uses values for an adult male, FSSAI also provides separate RDAs for women, children, pregnant/lactating women, and elderly individuals.

Adjustments for Gender and Age

If you need % RDA values for women, children, or other groups, the RDA values will change. For example:

Adult Female (Sedentary): Energy = 1900 kcal/day, Iron = 21 mg/day (due to menstruation).
Pregnant Women: Higher requirements for iron, folate, and calcium.
Elderly: Lower energy requirements but higher calcium and vitamin D needs.

Why is RDA Missing for Certain Nutrients

The RDA values are missing for some items (e.g., monounsaturated fat, polyunsaturated fat, and sugars) because FSSAI and other authoritative guidelines do not provide specific RDA recommendations for these nutrients. Here's a detailed explanation:

Why RDA is Missing for Certain Nutrients

Monounsaturated and Polyunsaturated Fats: FSSAI provides an RDA for total fat (60 g/day) and saturated fat (20 g/day) but does not specify separate RDAs for monounsaturated or polyunsaturated fats. Instead, general health guidelines (e.g., WHO, ICMR) recommend that most dietary fats should come from unsaturated fats (mono- and polyunsaturated), but no specific daily intake is prescribed.
Sugars: FSSAI does not provide an RDA for sugars. However, it recommends limiting added sugars to less than 10% of total energy intake (e.g., < 50 g/day for a 2000 kcal diet). The 5.91 g of sugars in cashews are natural sugars, not added sugars, so they are not a concern in moderation.
Other Nutrients: For some nutrients (e.g., monounsaturated fats, polyunsaturated fats, and sugars), the focus is on qualitative recommendations (e.g., "choose more unsaturated fats" or "limit added sugars") rather than specific quantitative RDAs.

How to Interpret Missing RDAs

For unsaturated fats, focus on including them as part of your total fat intake, prioritizing them over saturated fats.
For sugars, ensure that the majority of your sugar intake comes from natural sources (like fruits and nuts) rather than added sugars.

References

USDA FoodData Central: Cashews, raw
FSSAI Dietary Guidelines: Recommended Dietary Allowance (RDA)
ICMR-NIN Dietary Guidelines for Indians (2020): ICMR-NIN Report

Cashews