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Nutritional Value of Raw Cashews

author image William McCoy
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.
Nutritional Value of Raw Cashews
Raw cashews on a table with basil and olive oil. Photo Credit: KarinaUrmantseva/iStock/Getty Images

If you frequently find yourself reaching for some cashews as a mid-afternoon snack, you're hardly alone. A 2013 article in "The Guardian" notes that the global import and export of cashews eclipses $4 billion annually. You can find this crescent-shaped nut in supermarkets in its raw form or roasted and salted. Eating the raw nut helps you avoid the increased sodium of the salted variety.

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A Healthy Source of Protein

One ounce of raw cashews, about 16 to 18 nuts, contains 157 calories, according to the U.S. Department of Agriculture National Nutrient Database. The same serving size has 5.2 grams of protein, 12.4 grams of total fat, 8.6 grams of carbohydrates and 1.7 grams of sugar. Raw cashews also contain several minerals, including 83 milligrams of magnesium, 168 milligrams of phosphorus and 187 milligrams of potassium. Cashews are high in omega-3 fatty acids and other essential fats.

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