Are Cashews Healthy For you

Updated on July 11, 2025

As a child, I remember snacking on salt-roasted cashews — a common treat back then. Of course, as kids, we simply eat and enjoy without much thought. Fast forward to today, I still find jars of roasted cashews in the annual Chinese New Year gift baskets I receive. It’s clear: cashew nuts remain a popular snack. But the big question is — are cashews healthy for you?

Let’s find out together. I’ll also walk you through the possible downsides of eating cashews and how to enjoy them mindfully.

What Are Cashews

Let’s begin with what cashews actually are.

Although we call them nuts, cashews are botanically classified as seeds, since they grow from the cashew apple — a fruit belonging to the stone fruit family.

In Brazil, the cashew apple is called caju, and the seed (what we eat) is castanha de caju, which translates to “nut of the cashew fruit.” Here in Malaysia, we call them kacang gajus.

Originally from Brazil, the cashew tree is now cultivated worldwide, especially in Vietnam, India, Indonesia, the Philippines, and Ivory Coast. In fact, Vietnam became the world’s top exporter of cashews in 2020.

In cooking, cashews are treated like nuts and are commonly used whole or ground — especially in Indian and Southeast Asian cuisine.

Cashew Nut Nutrition at a Glance

A 28g (1-ounce) serving of raw cashew nuts provides:

• Total Fat: 12g (15% Daily Value)
  → 80% of this is unsaturated fat
• Carbohydrates: 9g (3% DV)
• Protein: 5g (10% DV)

Cashews also offer a generous amount of key vitamins and minerals:

• Copper: 69% DV
• Phosphorus: 24% DV
• Magnesium: 21% DV
• Manganese: 20% DV
• Zinc: 15% DV
• Vitamin B6: 9% DV
• Vitamin K: 8% DV

*The Daily Value (DV) percentage tells you how much a nutrient contributes to your daily diet in a serving.

Health Benefits of Eating Cashews

Just like almonds, walnuts, and pumpkin seeds, cashews can benefit your overall wellbeing — especially when enjoyed in moderation.

1. Antioxidants to Reduce Inflammation

Cashews are rich in antioxidants, which neutralise harmful free radicals that damage cells and speed up ageing. By reducing oxidative stress, antioxidants help manage chronic inflammation, which is linked to diseases like cancer and heart disease. (1)

Chronic inflammation may lead the body to attack healthy cells — so reducing it is essential for long-term health. 

2. Healthy Fats for Cholesterol & Heart Health

A 28g serving of cashews gives you around 6.7g monounsaturated and 2.2g polyunsaturated fats — the heart-friendly kind.

In one controlled study, participants who substituted their usual snack with cashews saw a reduction in total and LDL (“bad”) cholesterol — a strong indicator that cashews can support heart health.

Here’s why this matters:

• LDL cholesterol builds up in the arteries and increases risk of heart disease.
• HDL cholesterol helps remove LDL and keeps blood vessels clear.

So, by improving cholesterol balance, cashews may help reduce heart disease risk.

3. Fibre for Weight & Blood Sugar Control

Nuts, including cashews, contain dietary fibre that slows digestion, helping you feel full for longer. This reduces unnecessary snacking and may support weight management.

Fibre also feeds your gut bacteria, promoting diversity in the microbiome. Studies show that people with more gut bacteria variety tend to have less belly fat and better metabolic health. (1, 2, 3)

And for those watching their sugar levels, fibre helps slow the absorption of sugar, reducing blood sugar spikes — and potentially lowering the risk of type 2 diabetes. (1)

4. Copper for Bones, Immunity & Iron Absorption

Copper isn’t just a metal — it’s an essential nutrient.

• Iron absorption: Low copper can affect how your body absorbs iron, potentially leading to fatigue due to reduced oxygen supply to tissues. (1)
• Bone health: Recent research links copper deficiency to osteoporosis (2). While calcium is vital, copper also plays a role in maintaining strong bones. (3)
• Immune function: Copper helps sustain healthy white blood cell levels. Without enough of it, your immune system weakens. (4)

5. Magnesium for Digestive and Muscle Function

Cashews provide 21% of your daily magnesium in just one handful. Magnesium helps:

• Regulate bowel movement by relaxing intestinal muscles
• Draw water into the colon to soften stool — helpful if you’re prone to constipation

It also supports the nervous system, kidney function, and muscle contraction.

Note: This post contains affiliate links. If you make a purchase through these links, I may earn a small commission — at no extra cost to you. I only recommend what I personally like or believe you’ll find useful.

How to Eat Cashews

You can easily add cashews to your diet. Simply eat them on their own as a healthy snack just like I did during my childhood years. Hey, I still do – lightly roasted with sea salt.

Here are other ways you can enjoy cashews:

• Include cashews when making your own healthy trail mix, granola bites or muesli.
• Add to your stir-fry dishes in the last minute of cooking so that you’ll still get the crunchiness and the cashews covered in sauce. Yummy!
• Sprinkle chopped cashews onto salads and soup. You can use the whole form to give you more bites.

🛒 Recommended product:
👉 NOW Foods Organic Raw Cashews (16 oz) – Great for snacking or cooking

Raw vs. Roasted Cashews: Which Is Better?

The short answer is both raw and roasted cashews are good for you. This is because they contain similar amounts of protein, calories, carbs and fibre.

However, raw cashews may contain bacteria but it is unlikely to cause an illness. On the other hand, roasted cashews may contain lower antioxidants, vitamins and healthy fats though might not significantly affect the health benefits.

Here is what you can do – when roasting your cashews, keep a low temperature at 120-150°C for no more than 15 minutes. This keeps nutrients loss at a minimum and eliminates bacteria.

The above applies to other snacking nuts such as almonds, walnuts, pecans and hazelnuts. 

🛒 Suggested tool:
👉 Panasonic Countertop Toaster Oven with Temperature Control – Roast nuts at low heat easily

Are Cashews Bad for You?

Cashews are generally safe — but be mindful of how they’re prepared.

• Many roasted cashews are salted or coated in oil, sugar, or preservatives
• Eating more than one handful? Easy to do — and calories add up fast

A 28g serving (around 18 cashews) provides about 157 calories. If you’re not paying attention, you might double or triple that without noticing — especially with flavoured varieties.

🛒 Healthier option:
👉 Oh! Nuts Dry Roasted Unsalted Cashews 2 lb – No added salt or oil

So, How Many Cashews Can You Eat a Day

Though one serving is about 18 cashews, some nutritionists recommend just 5 per day — especially if you’re watching your weight or calorie intake.

To be honest, I rarely stop at five! 😄 But the key is mindfulness. Listen to your body and aim for balance, not perfection.

In a Nutshell

So — are cashews healthy for you? Absolutely, when eaten in moderation.

They’re rich in healthy fats, protein, fibre, and vital minerals like copper and magnesium. Cashews support heart health, reduce inflammation, and may help with digestion, bone strength, and blood sugar control.

That said, watch your portion size, avoid overly processed varieties, and choose unsalted or dry-roasted cashews when possible.

🛒 Cashew accessory pick:
👉 OXO Good Grips Chopper – For sprinkling chopped cashews over salads, oats, or yogurt

If you’ve never tried cashews before — now might be the time. And if you already love them (like I do), it’s just a matter of eating them more mindfully.

Let’s Hear From You

How do you like your cashews — raw, roasted, or added to a dish? Share your favourite way in the comments below. And if you found this post helpful, please share it with someone who might enjoy it too. Click the SHARE button!

Eat well, feel good — and always snack smart. 💚

Learn more:

• What is pumpkin seeds good for
• Are nuts good for weight loss
• How healthy is overnight oats

Disclosure: This blog post contains affiliate links as part of the Amazon.com Services LLC Associate Programs and other affiliate services. This means that oatznmore.com receives a small commission by linking to amazon.com and other sites at no extra cost to the readers.

Medical Disclaimer: I am not a doctor or medical professional, and this post should not be taken as medical advice. Please do your own research. The material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual and is not a substitute for your own doctor’s medical care or advice.