Cashews have a delicate nutty taste that works well in a variety of dishes including stir-fries, curries, granolas, etc. They also make a healthy and delicious snack on there own. Native to Brazil, cashew trees can grow in any tropical climate, so have been exported to Africa & India which are now the major producing areas.

Health benefits:

  • Cashews contain less fat than most nuts, and nearly 75% of it is healthy monounsaturated fat. Cashews are also rich in oleic acid, the ‘’good’’ fat found in olive oil.
  • Cashews are packed with vitamins, minerals and antioxidants including vitamins E, K, and B6.
  • Cashews are a great source of minerals especially copper, which helps our bodies utilize iron, phosphorus, zinc, magnesium, all of which are important for maintaining good bodily function.


  • The biggest use of cashews is as a snack often roasted & flavoured with a variety of spice mixes.
  • Cashew butter is a popular & nutritious alternative to peanut butter.
  • Cashews pieces & flour are used in pastry and many oriental sweets.

Nutritional information per 100 gr of Cashews

  • Energy: 553 kcl
  • Protein: 18 g
  • Total fat: 44 g
  • Saturated Fat: 8 g
  • Monounsaturated fat: 24 g
  • Polyunsaturated fat: 8 g
  • Carbohydrates: 30 g
  • Fiber: 3 g
  • Calcium: 37 mg
  • Iron: 6.28 mg
  • Selenium: 20 mcg
  • Phosporus: 593 mg
  • Magnesium: 292 mg
  • Potassium: 660 mg
  • Vitamin A: 0 UI
  • Vitamin B6: 0.42
  • Vitamin C: 0.5 MG
  • Vitamin E: 0.9 mg
  • Vitamin K: 34.1 mcg