Cashews aren’t just creamy, craveable, and delicious—they’re also nutritional powerhouses packed with essential minerals, healthy fats, and plant-based goodness. Often overlooked in favor of almonds or walnuts, cashews quietly deliver a wide range of health benefits that support everything from your heart to your skin, muscles, and metabolism.

Whether you enjoy them raw, roasted, or blended into silky cashew butter, these humble nuts offer far more than just satisfying crunch. Let’s explore what doctors and nutrition science say about making cashews a regular part of your diet.

Nutritional Snapshot: Why Cashews Pack a Punch
According to the U.S. Department of Agriculture, 100 grams (about ¾ cup) of raw, unsalted cashews provides:

Calories: 553
Protein: 18.2 g
Healthy fats: 43.8 g (mostly monounsaturated and polyunsaturated)
Carbohydrates: 30.2 g
Fiber: 3.3 g
Magnesium: 292 mg (73% of daily needs)
Copper: 2.2 mg (244% of daily needs!)
Iron: 6.68 mg
Zinc: 5.78 mg
Phosphorus: 593 mg
Potassium: 660 mg
Manganese: 1.6 mg
Selenium: 19.9 mcg

These nutrients play vital roles in energy production, nerve function, bone health, and antioxidant defense—making cashews far more than just a snack.

7 Evidence-Based Benefits of Cashews
1. Supports Heart Health (With Nuance)
Cashews are rich in heart-friendly monounsaturated fats. A study in the Journal of Nutrition found that regular cashew consumption was linked to higher HDL (“good”) cholesterol, lower blood pressure, and reduced LDL oxidation.

However, a 2022 systematic review in Current Developments in Nutrition noted mixed results—while cashews consistently helped lower triglycerides and blood pressure, their effect on total or LDL cholesterol wasn’t always significant.

The takeaway? Cashews are still a heart-healthy choice—but they work best as part of a balanced diet, not a magic fix.

2. A Weight-Loss-Friendly Snack
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