Cashew nutrition, glycemic index, calories, net carbs & more
Nuts, cashew nuts, raw
*all the values are displayed for the amount of 100 grams
Cashew Glycemic index (GI)
Education:
Nutrition & Microbiology at YSU
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 a 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 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
- https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
- http://mdrf-eprints.in/1077/1/Cashew_Nut_Consumption_Increases_HDL_-_Journal_of_Nutrition.pdf
Education: Nutrition & Microbiology at YSU
Last updated: April 17, 2021
Important nutritional characteristics for Cashew
Glycemic index ⓘ
Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
25 (low)
Insulin index ⓘ
N/A
Calories
553
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
26.89 grams
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)
Fats
Calories
Iron
Potassium
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.
Mineral coverage chart
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:
0 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:
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 A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
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
Protein quality breakdown
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
Saturated Fat:
7.783 g
Monounsaturated Fat:
23.797 g
Polyunsaturated fat:
7.845 g
Carbohydrate type breakdown
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
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 |
| Net carbs | N/A | 27% | 26.89g |
2 times less than Chocolate
|
| 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 | N/A | 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 A | 0% | 100% | 0IU |
N/A
|
| 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% | 67% | 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 | N/A | 10% | 23.8g |
2.4 times more than Avocado
|
| Polyunsaturated fat | N/A | 13% | 7.85g |
6 times less than Walnut
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 553
% Daily Value*
68%
Total Fat
44g
36%
Saturated Fat 8g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link
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.