|March 17, 2020

Are Cashews Good For You?

By Julie Hand
Reviewed by Emily Gonzalez, ND for Scientific Accuracy

Are Cashews Good For You?

  • Are cashews good for you? Yes, they are! Cashews not only taste great, but they’re also packed with nutrients and help support an array of benefits.
  • Cashews can be a handy snack on their own, or they can be incorporated into your diet in other ways, from cashew butter in a smoothie to a crunchy add-in to stir fries.
  • Curious about cashews’ nutrition and how that differs from cashew butter nutrition? Get the scoop below.

Cashews make for a delicious, low-carb snack—but are cashews good for you? As it turns out, yes! Cashews not only taste amazing, but they’re also full of micronutrients and quality fats that can help support your health goals. Read on to learn more about cashew nutrition and what to look for in this delicious snack.

Are cashews good for you?

Cashews on a spoon and in a bowl

Cashews, often referred to as cashew nuts, are actually kidney-shaped seeds originating from a tropical tree called Anacardium occidentale native to Brazil. They also grow across many parts of Asia, and parts of the cashew tree are common remedies in traditional medicine. Today, cashews are considered exceptionally nutritious superfoods—that’s one of the reasons they have a starring role in Bulletproof Collagen Protein Bars!

Okay, now for the important details: Cashews’ nutrition. A single cashew contains about 21% protein, 46% fat and 25% carbohydrates. A one-quarter cup serving contains about 200 calories, 5 grams of protein, 9 grams of carbs and 16 grams of fat.

Cashews possess a good balance of healthy fat types—62% of the cashew’s fatty acids are stable monounsaturated fat (MUFAs), while just 18% are polyunsaturated fats (PUFAs). While many nuts possess high levels of PUFAs, which promote inflammation, cashews have relatively low amounts of PUFAs, which helps support a better fatty acid profile.

Cashews’ nutrition value also comes from the presence of antioxidants, helpful compounds that help protect against free radicals and support the immune system. Even better, cashews also contain important micronutrients like calcium, phosphorus, potassium, manganese, selenium, zinc and vitamin E. Talk about a good source of benefits!

Cashew butter is also a handy snack to have in your pantry—this rich, creamy spread feels like a treat but has some solid dietary and nutritional benefits, too.

Cashew butter nutrition facts are as follows: For a tablespoon serving, cashew butter contains roughly 97 calories, nearly 2 grams of protein, about 5 grams of carbs and 8.5 grams of fat.[1]

A quick note: If you have a tree nut allergy, you’ll likely want to steer clear of cashew nuts. Consult with your doctor or dietitian if you’re unsure. And, as with most foods, cashews are beneficial in moderation—be sure to balance eating cashews with other fresh, whole foods.

The benefits of cashews

  • Strengthens bone and joint tissue: Cashews’ magnesium and copper content work in concert to strengthen bone mass.[2] [3] Most of the magnesium in your body is stored in the bones, so if you’re deficient, your bones will take a hit. Copper helps keep bones and joints flexible by synthesizing collagen and elastin.
  • Relaxes nerves: Magnesium in cashews prevents calcium from over-activating nerve cells, therefore relaxing them. This action keeps your blood vessels and muscles relaxed as well. (You may notice that if your magnesium levels are low, you often get muscle cramps.)
  • Keeps skin and hair healthy: The copper in cashews helps to manufacture various enzymes involved in hemoglobin and collagen formation. Collagen is the main structural protein found in hair and skin that gives it elasticity—so you can think of copper as one of the precursors to your luscious locks.
  • Aids in weight management: Cashews contain less fat than other popular nuts, including pecans, macadamia nuts and walnuts. Yet what makes them a winning nut for weight management nut is that they are nutrient- and energy-dense and also provide some fiber, which makes them more filling—a boon for managing weight.[4][5]
  • Supports heart health: According to some studies, eating cashews as part of a healthy diet may help support normal function of the heart.[6] [7] [8] [9]

Delicious ways to enjoy more cashews

Chocolate Dipped Collagen Bar on desk

Okay, so now you know cashews are nutritious, delicious and have tons of benefits. They’re also oh-so-versatile. You can eat them on their own or find them in Bulletproof Collagen Protein Bars.

We primarily use cashews over other nuts or seeds because cashew nutrition value is so balanced. We use cashew butter and cashew meal (another name for cashew flour) in our bars. We use thorough lab testing for toxins to deliver a clean (and delicious) product, whether you’re snacking on a Double Chocolate Chocolate Dipped Collagen Bar or Vanilla Shortbread Collagen Protein Bar.

Enjoy a Collagen Protein Bar when you want a satisfying snack that tastes like a cookie, but fuels like a protein bar. Or treat yourself to a Chocolate Dipped Collagen Bar when you want to satisfy your chocolate cravings without the sugar crash.

Recipes with cashews

Looking for a few ways to increase your cashew nut consumption? Whether you like to eat raw cashews on top of a homemade stir-fry or you prefer eating cashews in a crunchy trail mix, you’ll never get bored with these do-it-all tree nuts. Below are a few of our favorite cashew-centric recipes that are also packed with tons of other nutritional and health benefits.

  • Dark Chocolate Trail Mix Bites: These take-with-you bites strike the perfect balance between salty and sweet—and they’re a breeze to make. Feel free to mix and match with your favorite trail mix add-ins, like pistachios and dried fruit.
  • Maple Roasted Nut Mix: This crunchy snack combines the sweet tang of maple syrup with nutritious nuts, Bulletproof Brain Octane C8 MCT Oil and savory seasonings.
  • Zoodles With Alfredo Sauce: This hearty meal uses cashews in a surprising way: to make a creamy sauce that’s packed with nutrients.
  • No-Bake Coconut Lemon Bars: If you love cheesecake, you’ll want to make a batch of these tart and satisfying lemon bars ASAP. The recipe incorporates cashews into the creamy, lemony base.
  • Carrot Cake Collagen Muffins: These spicy and flavorful muffins feature a creamy cashew-based frosting.
  • Edible Cookie Dough: Cashews serve as the base for this egg-free, nutrient-packed cookie dough that you can eat straight from the spoon.

Looking for healthy snacks that satisfy your between-meal cravings? Check out these easy Whole30 snacks to keep you on track.

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This article has been updated with new content.