Cashew Nuts (Raw)

Nutritional Value (per 28g / ~1 ounce serving)
• Calories: ~157 kcal
• Protein: 5 g
• Fat: 12 g (mostly heart-healthy monounsaturated and polyunsaturated fats)
• Carbohydrates: 9 g
• Fiber: 1 g
• Sugars: 1.7 g
• Magnesium: 83 mg (20% DV)
• Copper: 0.6 mg (31% DV)
• Iron: 1.9 mg (11% DV)
• Zinc: 1.6 mg (11% DV)
• Vitamin K, Vitamin B6, Phosphorus, and small amounts of other micronutrients
Note: Raw cashews sold commercially are usually steamed or roasted lightly to remove urushiol, a toxic resin found in the shell.

Health Benefits
1. Heart Health
Rich in healthy fats (monounsaturated fats) that help lower bad LDL cholesterol and improve HDL cholesterol, reducing the risk of heart disease.
2. Bone Health
High in magnesium, phosphorus, and copper — essential for maintaining strong bones and preventing osteoporosis.
3. Antioxidant Properties
Contain antioxidants like vitamin E and selenium that protect cells from oxidative stress and inflammation.
4. Blood Sugar Control
May improve insulin sensitivity due to healthy fats and minerals, helpful for managing diabetes.
5. Weight Management
Provide protein, fiber, and healthy fats that promote satiety and reduce overeating.
6. Brain Health
Copper and other nutrients support brain function and cognitive health.

Uses of Raw Cashews
• Snacking: Eaten raw, soaked, or lightly roasted.
• Cooking: Base for creamy vegan sauces, soups, dressings, and desserts.
• Baking: Added to cookies, bars, and cakes.
• Nut Butter: Ground into smooth cashew butter.
• Vegan Cheese: Soaked and blended to create dairy-free cheeses.
• Toppings: For salads, oatmeal, smoothie bowls, and stir-fries.