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Roasted Cashews Nutrition Facts

by
author image Lindsay Tadlock
Lindsay Tadlock began writing in 2010. She has worked as a personal trainer for over three years and shares her fitness and nutrition knowledge in her writings. She graduated from Texas A&M University in 2000 with her Bachelor of Arts in finance and worked for seven years as a commercial lender.
Roasted Cashews Nutrition Facts
Cashews are native to South America. Photo Credit cashews 3 image by James Lewis from <a href='http://www.fotolia.com'>Fotolia.com</a>

Cashew nuts are actually seeds in the bottom of the cashew apple, which comes from the cashew tree. This tree is native to northeastern Brazil. The cashew is light-tan in color and shaped like a kidney. Cashews are lower in fat than most other nuts, and the majority of the fat is unsaturated, according to the World's Healthiest Foods website, sponsored by the George Mateljan Foundation. The CalorieKing weight-loss website provides nutritional data on dry roasted cashews without salt added. The values are based on a 1-oz. serving.

Basic Nutrition

An ounce of dry roasted cashews contains 163 calories, 13 g of total fat, 4.5 g of sodium, 9 g of total carbohydrates, 1 g of dietary fiber and 4 g of protein.

Calories

One serving of cashews provides 8 percent of the daily recommended value, based on a 2,000 calorie-a-day diet. The majority of these calories are from fat, at 109 calories per serving. Other calories come from carbohydrates and protein.

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Fats

The total fat content is 13 g, which represents a large 20 percent of the recommended daily value. The bulk of it is healthy unsaturated fat. One serving provides 2.6 g of saturated fat, or 13 percent of the daily value, but also contains 7.6 g of mono unsaturated fats and 2.2 g of polyunsaturated fats. You'll also gain heart-healthy fatty acids: 45 mg of omega-3 and 2,145 mg of omega-6.

Vitamins

Cashews are an excellent source of vitamin K, with 9.7 mcg, or 12 percent the daily value. A serving also contains over 3 percent of the daily value of thiamin, riboflavin, vitamin B6 and folate. Other nutrients in cashews include vitamin E, niacin and pantothenic acid.

Minerals

Cashews are high in copper, with 0.6 mg, or 31 percent of the daily value; magnesium, with 73 mg, or 18 percent of the daily value; and phosphorus with 137 mg, or 14 percent of the daily value. Other minerals found in cashews include calcium, iron, potassium, zinc, manganese and selenium.

Sodium

Without salt added, cashews have 4.5 mg of sodium, which is barely a trace amount. When salt is added, sodium increases to 179 mg, or 7 percent of the daily value.

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References

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