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.
The Nutritional Profile: Small Nut, Big Impact
One ounce of cashews (about 18 nuts) contains:
| Nutrient | Amount | % Daily Value | Benefit |
|---|---|---|---|
| Healthy fats | 12g | — | Mostly monounsaturated (heart-healthy) |
| Protein | 5g | 10% | Muscle maintenance, satiety |
| Copper | 0.6mg | 67% | Energy production, brain health |
| Magnesium | 83mg | 20% | Muscle function, blood pressure |
| Manganese | 0.5mg | 23% | Bone health, metabolism |
| Zinc | 1.6mg | 15% | Immune function, wound healing |
| Iron | 1.9mg | 11% | Oxygen transport |
| Phosphorus | 168mg | 13% | Bone health |
And all for about 160 calories per ounce.