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	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

Nutrient	Amount per 100 g	% RDA 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%
Copper	2.2 mg	243.9%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

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).

Data provenance (core / micronutrient panel): USDA FoodData Central, Nuts, cashew nuts, raw, FDC ID 170162, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

7 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

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)