Contents
CASHEW COMPOSITION
Calories in cashews
50% of the composition of cashew nuts is made of fat, and fat has more than twice the calories than proteins or carbohydrates, so cashews are highly caloric. If cashews were predominantly rich in protein or carbohydrates, calorie level would be less than half what it is.
Do cashews make you fat?
As highly caloric food, cashews, when eaten in inadequate amounts or with other high-calorie foods, can cause weight gain. This is not an excuse for cashews being a nut recommended for people who want to lose weight. Because of their nature, cashews produce a great satiety.
Cashew makes you feel satisfied
Appropriate use of cashew in the diet of the person who wants to lose weight can help to diminish craving for food and reduce the need to snack between meals.
One portion (20 gramos) of cashew nuts contains 115 calories (kcal). See the complete nutritional facts in the table above:
| Nutrients | Cashew nuts composition per 100g | Cashew nuts composition per PORTION (20g) |
| Water (g) | 1.7 | 0.34 |
| Energy (kcal) | 574 | 114.8 |
| Carbohydrates (g) | 32.7 | 6.5 |
| Proteins (g) | 15.3 | 3.1 |
| Fats (g) | 46.4 | 9.3 |
| PFA* (g) | 7.8 | 1.6 |
| MFA* (g) | 27 | 6 |
| SFA* (g) | 9 | 2 |
| Fiber (g) | 3 | 0.6 |
| Calcium (mg) | 45 | 9 |
| Iron (mg) | 6 | 1.2 |
| Magnesium (mg) | 260 | 52 |
| Phosphorus (mg) | 490 | 98 |
| Potassium (mg) | 565 | 113 |
| Sodium (mg) | 16 | 3.2 |
| Zinc (mg) | 5.6 | 1.12 |
| Copper (mg) | 2.22 | 0.44 |
| Manganese (mg) | 0.83 | 0.17 |
| Selenium (mcg) | 11.7 | 2.34 |
| Vitamin C (mg) | 0 | 0 |
| Thiamin (vitamina B1) (mg) | 0.2 | 0.04 |
| Riboflavin (vit. B2) (mg) | 0.2 | 0.04 |
| Niacin (vit B3) (mg) | 1.4 | 0.28 |
| Pantothenic acid (vit B5) (mg) | 1.22 | 0.24 |
| Pyridoxine (vit B6) (mg) | 0.26 | 0.051 |
| Folic acid (vit B9) (mg) | 69 | 13.8 |
| Vitamin A (mcg) | 0 | 0 |
| Vitamin E (mg eq. alfa-tocoferol) | 0.57 | 0.11 |
| Phytosterols (mg) | 158 | 31.6 |
Nutritional composition of fried cashew nuts
| Nutrients | Fried cashew nuts composition per 100g (no added salt) | Fried cashew nuts composition per PORTION (20g) (no added salt) |
| Water (g) | 3.91 | 3.91 |
| Energy (kcal) | 576 | 576 |
| Carbohydrates (g) | 16.15 | 16.15 |
| Proteins (g) | 48.21 | 48.21 |
| Fats (g) | 8.152 | 8.152 |
| PFA* (g) | 28.415 | 28.415 |
| MFA* (g) | 9.526 | 9.526 |
| SFA* (g) | 28.52 | 28.52 |
| Fiber (g) | 3.8 | 3.8 |
| Calcium (mg) | 41 | 41 |
| Iron (mg) | 4.1 | 4.1 |
| Magnesium (mg) | 255 | 255 |
| Phosphorus (mg) | 426 | 426 |
| Potassium (mg) | 530 | 530 |
| Sodium (mg) | 17 | 626 |
| Zinc (mg) | 4.75 | 4.75 |
| Cupper (mg) | 2.17 | 2.17 |
| Manganesium (mg) | 0.807 | 0.807 |
| Selenium (mcg) | 11.4 | 11.4 |
| Vitamin C (mg) | 0 | 0 |
| Tiamin (vitamina B1) (mg) | 0.424 | 0.424 |
| Riboflavin (vit. B2) (mg) | 0.175 | 0.175 |
| Niacin (vit B3) (mg) | 1.8 | 1.8 |
| Pantothenic acid (vit B5) (mg) | 1.19 | 1.19 |
| Piridoxine (vit B6) (mg) | 0.25 | 0.25 |
| Folic acid (vit B9) (mg) | 68 | 68 |
| Vitamin A (mcg) | 0 | 0 |
| Vitamin E (mg eq. alfa-tocoferol) | 1.56 | 1.56 |
| Phytosterols (mg) | – | – |
Nutritional composition of cashew butter or cashew pulp
| Nutrients | Butter cashew nuts composition per 100g (with salt) | Butter cashew nuts composition per PORTION (20g) (with salt) |
| Water (g) | 2.96 | 2.96 |
| Energy (kcal) | 587 | 587 |
| Carbohydrates (g) | 17.56 | 17.56 |
| Proteins (g) | 49.41 | 49.41 |
| Fats (g) | 8.354 | 8.354 |
| PFA* (g) | 29.122 | 29.122 |
| MFA* (g) | 9.763 | 9.763 |
| SFA* (g) | 27.57 | 27.57 |
| Fiber (g) | 2 | 2 |
| Calcium (mg) | 43 | 43 |
| Iron (mg) | 5.03 | 5.03 |
| Magnesium (mg) | 258 | 258 |
| Phosphorus (mg) | 457 | 457 |
| Potassium (mg) | 546 | 546 |
| Sodium (mg) | 614 | 15 |
| Zinc (mg) | 5.16 | 5.16 |
| Cupper (mg) | 2.19 | 2.19 |
| Manganesium (mg) | 0.815 | 0.815 |
| Selenium (mcg) | 11.5 | 11.5 |
| Vitamin C (mg) | 0 | 0 |
| Tiamin (vitamina B1) (mg) | 0.312 | 0.312 |
| Riboflavin (vit. B2) (mg) | 0.187 | 0.187 |
| Niacin (vit B3) (mg) | 1.599 | 1.599 |
| Pantothenic acid (vit B5) (mg) | 1.201 | 1.201 |
| Piridoxine (vit B6) (mg) | 0.252 | 0.252 |
| Folic acid (vit B9) (mg) | 68 | 68 |
| Vitamin A (mcg) | 0 | 0 |
| Vitamin E (mg eq. alfa-tocoferol) | 1.56 | 1.56 |
| Phytosterols (mg) | – | – |
How to read the data in the table:
The values in orange are the lowest.
Green values are the highest.
Bold values are significant and differ from other values.
* (PUFA) means polyunsaturated fatty acid, mainly consisting of: linoleic acid (18:2) of the omega-6 family and linolenic acid (18:3) family of omega 3. (Cited by order of quantity).
* (MUFA) refers to monounsaturated fatty accid, mostly consisting of: oleic acid (18:1) from the family of omega 9 and palmitoleic acid (16:1). (Cited by order of quantity).
* (SFA) means saturated fatty acid, mostly consisting of: palmitic acid (16:0), stearic acid (18:0) and lauric acid (12:0). (Cited by order of quantity).
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