Cashews are one of the most popular and sought-after nut varieties in the world. Market research shows the global cashew market being valued at more than $8 billion in 2022, but it’s expected to grow further still, to more than $11 billion by the end of the decade.
While the buttery texture and sweet and savory flavor profile of the nut is most commonly enjoyed as a standalone snack or as part of a premium nut mix for popular nut brands, cashews are also often included in a host of popular recipes.
They are frequently included as a topping in salads and as an ingredient in dishes such as cashew curry, cashew chicken, cashew-crusted fish, lettuce wraps, corn chowder, cashew cake, shortbread bars, cashew butter, stir-fries, bread, pasta, cashew milk, wild rice soup, ice cream, cookies, potato salad and caramel cashew cheesecake.
The nut is also often included in candies and chocolates such as in cashew brittle, haystacks, chocolate clusters and more.
Still, some people want to be careful to not eat too many cashews.
What are cashews?
Cashews are popular tree nuts (though some argue they should instead be classified as a fruit) that come from trees native to the tropical climate of Brazil. The trees can reach up to 50 feet in height but won’t produce any fruit for at least three years – and they take up to eight years before they can be harvested commercially.
While Brazil continues to be a top producer of cashews worldwide, other countries such as India, Vietnam, Nigeria, the Philippines, and the Côte d’Ivoire in West Africa all produce more of the nut annually than anywhere in South America.
The nut is unique because it grows from the bottom of a piece of fruit known as a cashew apple and is removed from the fruit after the apple is fully ripened and falls or is picked from the tree’s branches. The nut is then dried, cleaned, roasted, peeled, packaged and shipped.
Are cashews good for you?
Cashews provide a host of health benefits and are full of important nutrients. They contain a huge amount of protein – over 20 grams in a single cup – plus more than 4 grams of dietary fiber. “Together, these help keep you feeling fuller longer and can help stabilize your blood sugar levels,” says Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
The nut also contains calcium, iron, magnesium, phosphorous, potassium, zinc, copper, vitamin C, vitamin K, manganese, niacin, and folate, per the U.S. Department of Agriculture. These nutrients can boost immune health, provide energy, improve fertility, and can help reduce inflammation and prevent blood clotting.
“Cashews are also rich in monounsaturated fats, which can help reduce LDL (bad) cholesterol levels and improve heart health,” says Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook. She also praises the nut’s mineral content for helping to maintain strong bones and its antioxidants for helping protect cells from oxidative stress and damage.
“Cashews also contain lutein, which contributes to eye and skin health,” says Christine Palumbo, a registered dietitian and nutrition expert based in Chicago.
“And cashews are a great substitute for many dairy-based sauces, making them popular in numerous vegan recipes,” adds Smith.
Is it OK to eat cashews every day?
Despite their many health advantages, cashews are best to enjoy in moderation because they are very calorie dense. “Cashews provide about 157 calories in one ounce, which is about 16-18 whole cashews,” says Palumbo. Another way of looking at it is that a single cup of whole cashews and halves contains nearly 800 calories. Because of this, Palumbo says “portion control is key.”
Goodson agrees and also cautions that, as with other nuts, cashews can cause allergic reactions in some individuals. She also warns that they have “relatively high oxalate content, which can contribute to the formation of kidney stones in susceptible individuals.”
For anyone who doesn’t have allergies or hasn’t developed kidney stones in the past, however, “adding moderate amounts of cashews to your diet can be good for you,” says Smith. “But when choosing cashews, aim for raw options whenever available as roasted cashews often contain higher amounts of sodium or sugar.”
