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Cashews

Overview

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

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.
• 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)

Selected food and preparation: Nuts, cashew nuts, raw. per 100 g edible portion.

Core nutrients

Nutrient	Amount per 100 g	% reference intake per 100 g
Energy	553 kcal	—
Protein	18.2 g	—
Total fat	43.9 g	—
Saturated fat	7.8 g	—
Carbohydrates	30.2 g	—
Sugars	5.9 g	—
Fibre	3.3 g	—

Key vitamins and minerals

Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.

Nutrient	Amount per 100 g	% reference intake per 100 g
Iron	6.7 mg	37.1%
Zinc	5.8 mg	52.5%
Magnesium	292 mg	69.5%
Phosphorus	593 mg	84.7%
Manganese	1.7 mg	72%
Selenium	19.9 µg	36.2%
Potassium	660 mg	19.4%
Copper	2.2 mg	243.9%
Vitamin B6	0.4 mg	32.1%
Vitamin B1	0.4 mg	35.3%
Vitamin B5	0.9 mg	17.3%
Vitamin K	34.1 µg	28.4%

Bioactive compounds

Content applies to the food and preparation identified in the source notes.

Compound / class	Amount per 100 g	Notes
Linoleic Acid	7.8 g	—

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

Composition source: USDA FoodData Central, Nuts, cashew nuts, raw, FDC ID 170162, per 100 g edible portion

Substances

7 substances in this food

Cu²⁺

Copper

USDA FoodData Central reports copper in Nuts, cashew nuts, raw.

Fe²⁺

Iron

USDA FoodData Central reports iron in Nuts, cashew nuts, raw.

Linoleic Acid (LA, n-6)

USDA FoodData Central reports linoleic acid in Nuts, cashew nuts, raw.

Mg²⁺

Magnesium

USDA FoodData Central reports magnesium in Nuts, cashew nuts, raw.

Mn²⁺

Manganese

USDA FoodData Central reports manganese in Nuts, cashew nuts, raw.

PO₄³⁻

Phosphorus (Phosphate)

USDA FoodData Central reports phosphorus in Nuts, cashew nuts, raw.

Zn²⁺

Zinc

USDA FoodData Central reports zinc in Nuts, cashew nuts, raw.

References