Cashews

Overview

Cashews provide plant protein, magnesium, zinc, and unsaturated fats in a tree-nut matrix [1]. Soaking and sprouting can reduce phytates, improving mineral bioavailability from nuts and seeds [1].

Within the BRAIN Diet framework, cashews are a lysine-limited plant protein source paired with legumes or grains for amino-acid complementarity.

Key Nutritional Highlights

• Magnesium and zinc in a tree-nut matrix; typical portions are 30–40 g, not 100 g.
• Lysine-limited plant protein; pair with legumes for amino-acid balance.
• Soaking/sprouting reduces phytates and can improve mineral bioavailability [1].
• Unsaturated fat source; energy-dense — portion control matters.

Food Context

Synergies

• Soak to reduce phytates and improve zinc bioavailability; soaking and sprouting reduces phytates in legumes/grains, improving non-heme iron and zinc bioavailability
• Part of diverse nut/seed intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
• Pair with animal proteins or vitamin C for better zinc absorption

Preparation

• Supports zinc sufficiency; zinc is critical for neurotransmitter modulation, synaptic plasticity, and antioxidant enzyme function

Essential Amino Acid Profile

Cashews provide plant protein but are not a complete protein; lysine is typically limiting for nuts and seeds.

Protein pairing strategy:

Pair with legumes or grains to complete essential amino acid coverage.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	568 kcal	—
Protein	16.2 g	—
Total fat	46 g	—
Saturated fat	8.1 g	—
Carbohydrates	29.7 g	—
Fibre	2.7 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	5.4 mg	30.1%
Calcium	43 mg	4.3%
Potassium	622 mg	18.3%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, CASHEWS, FDC ID 2404069, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

9 substances in this food

Cu²⁺

Copper

Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Linoleic Acid (LA, n-6)

Essential omega-6; precursor to arachidonic acid and eicosanoids

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

PO₄³⁻

Phosphorus (Phosphate)

Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

References

[1] Soaking/sprouting reduces phytates and can improve mineral bioavailability. Greiner & Konietzny 1999. Purification and characterization of a phytate-degrading enzyme from germinated oat (Avena sativa)