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Cashew nutrition, glycemic index, calories, and serving size

Nuts, cashew nuts, raw
*all the values are displayed for the amount of 100 grams

Cashew Glycemic index (GI)

25

Based on the mean of five foods of The International Tables of Glycemic Index, the glycemic index of cashew is 25.

Salted cashew nuts from Australia have the GI that falls in the range of 22±5.

The glycemic index of organic, roasted, and salted cashew nuts from the UK is about 25±12.

Cashew nut from the UK, which is roasted and salted has the highest glycemic index. It is about 27±9 [1].

Cashew nuts are relatively high in carbs. They contain 30g carbohydrates per 100 g.

The sugar amount of these nuts is 6 g per 100 g

According to the study 2018, half of  300 participants with type 2 diabetes were on a cashew-enriched diet, the other half was on a typical diabetes diet.

After 12 weeks, those on the cashew-enriched diet had lower blood pressure and higher levels of cholesterol. 

Studies also show that the cashews have no negative impact on blood glucose levels or weight [2].

By following the link, you can find the glycemic index chart with sources.

Sources

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. http://mdrf-eprints.in/1077/1/Cashew_Nut_Consumption_Increases_HDL_-_Journal_of_Nutrition.pdf
Article author photo Elen Khachatrian
Profession: Nutrition & Microbiology at YSU
Last updated: April 17, 2021

Important nutritional characteristics for Cashew

Cashew
Glycemic index ⓘ Source:
https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
25 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
8.9 (acidic )
Calories
553
96% Fats
96% Calories
92% Iron
91% Potassium
91% Magnesium
Explanation: The given food contains more Fats than 96% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calories, Iron, Potassium, and Magnesium.

Check out similar food or compare with current

Macronutrients chart

19% 44% 31% 6% 3%
Protein:
Daily Value: 36%
18.22 g of 50 g
36%
Fats:
Daily Value: 67%
43.85 g of 65 g
67%
Carbs:
Daily Value: 10%
30.19 g of 300 g
10%
Water:
Daily Value: 0%
5.2 g of 2,000 g
0%
Other:
2.54 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 553
% Daily Value*
68%
Total Fat 44g
36%
Saturated Fat 8g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 12mg
10%
Total Carbohydrate 30g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 18g
Vitamin D 0mcg 0%

Calcium 37mg 4%

Iron 7mg 88%

Potassium 660mg 19%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Cashew nutrition infographic

Cashew nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 12% 251% 209% 255% 59% 2% 158% 732% 216% 109% 0%
Calcium: 37 mg of 1,000 mg 4%
Iron: 6.68 mg of 8 mg 84%
Magnesium: 292 mg of 420 mg 70%
Phosphorus: 593 mg of 700 mg 85%
Potassium: 660 mg of 3,400 mg 19%
Sodium: 12 mg of 2,300 mg 1%
Zinc: 5.78 mg of 11 mg 53%
Copper: 2.195 mg of 1 mg 244%
Manganese: 1.655 mg of 2 mg 72%
Selenium: 19.9 µg of 55 µg 36%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Iron
6.68 mg
TOP 8%
Phosphorus
593 mg
TOP 9%
Potassium
660 mg
TOP 9%
Magnesium
292 mg
TOP 9%
Copper
2.195 mg
TOP 15%
Zinc
5.78 mg
TOP 15%
Manganese
1.655 mg
TOP 29%
Calcium
37 mg
TOP 39%
Selenium
19.9 µg
TOP 47%
Sodium
12 mg
TOP 84%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.9 mg of 15 mg 6%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.5 mg of 90 mg 1%
Vitamin B1: 0.423 mg of 1 mg 35%
Vitamin B2: 0.058 mg of 1 mg 4%
Vitamin B3: 1.062 mg of 16 mg 7%
Vitamin B5: 0.864 mg of 5 mg 17%
Vitamin B6: 0.417 mg of 1 mg 32%
Folate: 25 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 34.1 µg of 120 µg 28%

Vitamin chart - relative view

Vitamin B1
0.423 mg
TOP 20%
Vitamin B6
0.417 mg
TOP 30%
Vitamin B5
0.864 mg
TOP 39%
Folate
25 µg
TOP 45%
Vitamin K
34.1 µg
TOP 45%
Vitamin C
0.5 mg
TOP 47%
Vitamin E
0.9 mg
TOP 48%
Vitamin B3
1.062 mg
TOP 68%
Vitamin B2
0.058 mg
TOP 79%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 308% 197% 170% 162% 133% 104% 164% 181% 196%
Tryptophan: 287 mg of 280 mg 103%
Threonine: 688 mg of 1,050 mg 66%
Isoleucine: 789 mg of 1,400 mg 56%
Leucine: 1472 mg of 2,730 mg 54%
Lysine: 928 mg of 2,100 mg 44%
Methionine: 362 mg of 1,050 mg 34%
Phenylalanine: 951 mg of 1,750 mg 54%
Valine: 1094 mg of 1,820 mg 60%
Histidine: 456 mg of 700 mg 65%

Fat type information

7.783% 23.797% 7.845%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g

Carbohydrate type breakdown

23.49% 5.81%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Cashew

5.91% 3.3% 20.98%
Sugar: 5.91 g
Fiber: 3.3 g
Other: 20.98 g

All nutrients for Cashew per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 43% 29% 18.22g 6.5 times more than Broccoli
Fats 67% 4% 43.85g 1.3 times more than Cheese
Carbs 10% 27% 30.19g 1.1 times more than Rice
Calories 28% 4% 553kcal 11.8 times more than Orange
Starch 10% 90% 23.49g 1.5 times more than Potato
Fructose 0% 93% 0.05g 118 times less than Apple
Sugar 0% 46% 5.91g 1.5 times less than Coca-Cola
Fiber 13% 25% 3.3g 1.4 times more than Orange
Calcium 4% 39% 37mg 3.4 times less than Milk
Iron 84% 8% 6.68mg 2.6 times more than Beef
Magnesium 70% 9% 292mg 2.1 times more than Almond
Phosphorus 85% 9% 593mg 3.3 times more than Chicken meat
Potassium 19% 9% 660mg 4.5 times more than Cucumber
Sodium 1% 84% 12mg 40.8 times less than White Bread
Zinc 53% 15% 5.78mg 1.1 times less than Beef
Copper 244% 15% 2.2mg 15.5 times more than Shiitake
Vitamin E 6% 48% 0.9mg 1.6 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 1% 47% 0.5mg 106 times less than Lemon
Vitamin B1 35% 20% 0.42mg 1.6 times more than Pea
Vitamin B2 4% 79% 0.06mg 2.2 times less than Avocado
Vitamin B3 7% 68% 1.06mg 9 times less than Turkey meat
Vitamin B5 17% 39% 0.86mg 1.3 times less than Sunflower seed
Vitamin B6 32% 30% 0.42mg 3.5 times more than Oat
Folate 6% 45% 25µg 2.4 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 28% 45% 34.1µg 3 times less than Broccoli
Tryptophan 0% 51% 0.29mg 1.1 times less than Chicken meat
Threonine 0% 69% 0.69mg Equal to Beef
Isoleucine 0% 68% 0.79mg 1.2 times less than Salmon
Leucine 0% 66% 1.47mg 1.7 times less than Tuna
Lysine 0% 72% 0.93mg 2.1 times more than Tofu
Methionine 0% 70% 0.36mg 3.8 times more than Quinoa
Phenylalanine 0% 56% 0.95mg 1.4 times more than Egg
Valine 0% 59% 1.09mg 1.9 times less than Soybean
Histidine 0% 70% 0.46mg 1.6 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 39% 16% 7.78g 1.3 times more than Beef
Monounsaturated Fat 0% 10% 23.8g 2.4 times more than Avocado
Polyunsaturated fat 0% 13% 7.85g 6 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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