Calories in Cashews - Health Benefits, Nutrients, And Other Details

Cashews are some of the most consumed nuts among many people. You can either have them as your afternoon snacks if you feel like munching, or you can also try to add them to your daily meals and curries. This article will help you to get a detailed idea of some of the major nutrients and calories present in cashew nuts and what kind of health benefits you can derive from them.

Calorie content in cashews:

Cashews, to some extent, are rich in calorie content. But it is also important to note that the amount of calories that are present in cashew nuts can vary based on the type of nuts that you are consuming. For instance, you are likely to have higher amounts of calories if you consume salted cashew nuts compared to simply unsalted and roasted cashew nuts.

The net calorie content in cashews will depend on the serving size. Almost 100 grams of raw cashew nuts, on average, may consist of approximately 500 to 553 calories. The calorie content will significantly be reduced to 155 to 170 calories when you have a small amount of cashew nuts, which may weigh around 28 to 30 grams in weight. The calorie content in cashews is mostly derived from the fats, carbohydrates and proteins, which can also be beneficial for your health.

Nutritional content in cashew nuts:

Cashew nuts are not nutritional foods per se, yet they may contain certain amounts of nutrients that can help to improve your overall health and wellness. Cashews are rich in both macro and micronutrients. Some of the most common nutrients that you may find in cashew nuts may include the following:

Macro-nutrients in cashews:

1. Protein: One small bowl of cashew nuts may contain around 18 grams of protein, which can help in healthy growth and development.

2. Carbohydrates: A bowl of 100 grams of cashew nuts can consist of around 30 grams of carbohydrates, which will be beneficial for increasing your energy. Apart from carbohydrates, cashews also contain some amounts of dietary fibre (almost around 3 grams in 100 gram serving of cashews) that help in improved digestion and bowel movement.

3. Healthy fats: Cashews may often be considered as some of the major sources of healthy fats, and you can find around 40 to 44 grams of monounsaturated and polyunsaturated fats in 100 grams of cashew nuts.

Micro-nutrients in cashews:

The major vitamin that is present in cashew nut is vitamin B6, which helps in proper brain development and can also aid in improved metabolism.

Cashew nuts contain trace amounts of minerals such as magnesium, which help to improve the functions of the nerves and muscles, zinc, which can help to improve your immune system, iron for improved health of red blood cells and haemoglobin, phosphorus for helping you to develop strong bones and teeth, and so on.

Health benefits of cashews:

It is not that cashew nuts are rich in high amounts of nutritional components, yet there are certain health benefits that you can get from adding cashew nuts to your diet. Some of those benefits include the following:

1. Cashews are important for your heart:

Cashews consist of minerals and antioxidants that can help to lower the levels of LDL cholesterol and can thus help to keep the heart healthy.

2. Cashews aid in weight management:

You can add cashews to your weight loss diet because they are rich in protein and fiber which can help to keep you full and reduce cravings, which can lower your net calorie intake.

3. Cashews can boost immunity:

Cashews can help to improve your immune system as it contains vitamins, minerals, and antioxidants that can help in supporting the function of white blood cells for an improved immune system.

Which doctor to consult before adding cashews to your diet?

Before adding cashews to your daily diet, it is important to consult a health care professional, to know whether one must have cashews at all. You must talk to a registered dietitian or a dietitian to know how many cashews you can consume, when and in what way, and other details about cashews.

Final Thoughts:

Cashews are some of the most consumed nuts that are popular not only in India, but also in some of the major parts of the world. They are rich in vitamins, minerals, antioxidants, and so on that can improve your immune system, heart health, improve bones and joints, and so on.

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