Ingredients and uses
Cashews: nutrition and recipes
Cashews are one of the most popular nuts for hospitality, desserts and cooking. You can buy them raw, roasted, or flavoured, such as smoked, spicy or cheese. This page covers their nutrition values from an official source, ways to use them, and two easy recipes.
Cashew nutrition facts
Values per 100 g, from the U.S. Department of Agriculture database (USDA FoodData Central).
| Nutrient | Raw | Dry roasted, no salt |
|---|---|---|
| Energy | 553 kcal | 574 kcal |
| Protein | 18.2 g | 15.3 g |
| Fat | 43.8 g | 46.4 g |
| Carbohydrates | 30.2 g | 32.7 g |
| Fiber | 3.3 g | 3 g |
| Calcium | 37 mg | 45 mg |
| Iron | 6.7 mg | 6 mg |
| Magnesium | 292 mg | 260 mg |
| Potassium | 660 mg | 565 mg |
| Zinc | 5.8 mg | 5.6 mg |
| Sodium | 12 mg | 16 mg |
Health note
According to the UK National Health Service (NHS), tree nuts such as cashews, pistachios, almonds and walnuts are among the most common food allergens. If you are allergic to any nut, talk to your doctor before eating them.
How to use cashews
- For guests: roasted or flavoured, served with coffee or tea.
- In cooking: on top of rice and kabsa, or in chicken and vegetable dishes.
- In desserts: in maamoul, cakes and biscuits, or ground into fillings.
Easy cashew recipes
Oven-roasted cashews
Ingredients: 2 cups raw cashews, a pinch of salt (optional), ½ teaspoon oil.
- Preheat the oven to 160°C.
- Spread the cashews on a tray in one layer and toss with the oil and salt.
- Roast for 10 to 12 minutes, stirring halfway, until golden.
- Let them cool before serving so they turn crunchy.
Cashew topping for kabsa
Ingredients: ½ cup raw cashews, 1 tablespoon ghee or oil.
- Heat the ghee in a pan over medium heat.
- Add the cashews and stir for 2 to 3 minutes until golden.
- Scatter over the rice when serving.
Storage
- Keep in an airtight container in a cool, dry place away from sunlight.
- For longer storage, the fridge keeps the flavour fresher.
Sources
- USDA FoodData Central — Nuts, cashew nuts, raw (FDC 170162)
- USDA FoodData Central — Nuts, cashew nuts, dry roasted, without salt added (FDC 170571)
- NHS — Food allergy
This information is for general knowledge and does not replace advice from a doctor or dietitian.