Although low in both water soluble and fat-soluble vitamins, raw cashews supply healthy fats and numerous minerals. More than 70 percent of the fat in raw cashews is heart-healthy unsaturated fat. Raw cashews are also much lower in sodium than roasted, salted cashews. Dietary reference intake, or DRI, percentages listed are for adults under age 50.
Calories and Fat
One ounce of raw cashews contains 157 calories, the majority of which come from fat. There are 12.4 g of fat in each ounce of cashews; these fat grams account for 112 of the 157 calories. Of these 12.4 g fat, 6.7 g are monounsaturated fat, 2.2 g are polyunsaturated fat and 2.2 g are saturated fat. Cashews contain no cholesterol.
Protein
One ounce of cashews contains 5.2 g of protein, which is 11 percent of the DRI for women and 9.3 percent for men. This protein is made up of 18 different amino acids.
Carbohydrates
One ounce of cashews contains 8.6 g of carbohydrates, which account for 34 of the 157 calories per serving. Of these 8.6 g of carbohydrates, 1.7 g are sugar, 6.7 g are starch and less than 1 g is fiber.
Sodium
Raw cashews are low in sodium. One ounce contains only 3 mg of sodium, which is less than 1 percent of the maximum recommended daily allowance. This is significantly less sodium than the amount in roasted, salted cashews, which is typically 181 mg.
Minerals
Raw cashews contain numerous essential minerals. One ounce of cashews supplies 69 percent of the DRI for copper, which is important for the breakdown of iron in the body. Cashews also supply iron, with one ounce providing 24 percent of the DRI for men and 11 percent for women. Other minerals supplied by cashews include magnesium, phosphorus and manganese. One ounce of cashews provides over 20 percent of the DRI for all three of these minerals. Additionally, one ounce of cashews supplies 10 percent of the DRI for selenium, and more than 15 percent for zinc.
Water-Soluble Vitamins
Cashews are not particularly high in any of the water-soluble vitamins. One ounce provides 10 percent of thiamin, which assists in the metabolism of carbohydrates and amino acids. One ounce of cashews provides less than 10 percent of all other B vitamins and vitamin C.
Fat-Soluble Vitamins
Cashews contain very few fat-soluble vitamins. One ounce provides over 10 percent of the DRI of vitamin K for women and 8 percent for men, but less than 1 percent of the DRI for vitamins A, D and E.
Member Comments