📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams cashew.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 553 kcal | -- |
| 💪 Protein | 18.2 g | -- |
| 🧈 Fats | 43.9 g | -- |
| 🍚 Carbohydrates | 30.2 g | -- |
| 🌾 Fiber | 3.3 g | -- |
| Copper | 2.2 mg | 244% |
| Magnesium | 292 mg | 78% |
| Zinc | 5.8 mg | 53% |
| Phosphorus | 593 mg | 85% |
| Iron | 6.7 mg | 37% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main cashew benefits in an athlete's nutrition:
- Copper - for collagen synthesis and iron metabolism
- Magnesium — for muscle function and energy metabolism
- Zinc — for immune system function and hormone metabolism
- Iron - high level among nuts
🍳 How to Prepare
The best ways to prepare cashews, while preserving maximum nutritional value:
- Snack: a handful (28 g)
- Cashew butter: creamy, an excellent spread
- Vegan cheese: soak, blend with probiotics - ferment
⚡ When to Eat?
Snack between meals. Before training - 2+ hr.
🔄 Substitutions and Alternatives
Best alternatives cashews:
Almonds, macadamia nuts, hazelnuts, peanuts
💡 Tips
- The cashews sold are already heat-treated — do not eat truly raw kernels
- Soak for 2–4 hr when using for creamy sauces or butter
- Cashew butter works well for sauces when you want a creamy texture
- Store tightly sealed — they absorb moisture and odors
🥜 Comparison With Other Nuts
| Nut | What Stands Out in It | What is worth knowing |
|---|---|---|
| Cashews | Copper, magnesium, zinc, phosphorus | Soft, creamy — less fiber than almonds |
| Almonds | More fiber and vitamin E | Harder, more satiating (see almonds) |
| Hazelnuts | Fatty acids, vitamin E | Mild flavor, suitable for grinding |
| Peanuts | More protein | More common allergy; often salted (see peanuts) |
| Walnuts | Plant sources of fatty acids | Strong flavor, goes rancid quickly (see walnuts) |
Composition varies by variety and processing, so treat the table as a guide rather than an exact comparison.
✅ Practical Rules
- Portion — a handful. Nuts are very calorie-dense, so it is worth weighing the portion or at least pouring it into a bowl rather than eating from the package (see calorie density).
- Choose unsalted and oil-free — salted or oil-roasted varieties add sodium and fat that can easily be avoided.
- Storage: tightly sealed, in a cool place; due to their fat content, they absorb moisture and odors.
- Pre-Workout a large portion is not suitable — it is digested slowly; better 2 hr before or as a snack between meals.
- Allergies: if you are sensitive to nuts, pay attention to package warnings about cross-contamination.
🙋 FAQ
Can you eat them every day? Yes, if the portion fits within your daily calories. Just a handful a day already provides a significant share of your fat intake, so it is better to measure rather than eat “handful after handful”.
Do cashews contain a lot of starch? Compared with almonds — more carbohydrates, but that does not mean they are unsuitable: overall daily composition matters (see macro distribution).
Are they suitable as a substitute for almonds? Yes — the nutritional value is similar, but texture and mineral proportions differ, so it is worth alternating different nuts.