Antioxidant-Packed Cashew Nuts Are Healthier Than You Think

Though they have a reputation for being high in calories, cashew nuts are also considered a pretty great source of protein and “good” fat. Similar to almonds, hazelnuts, and pistachios, they are also pretty versatile—they can be eaten raw or roasted as a snack, or, included within plenty of recipes both savory and sweet. But aside from their well-known properties and ability to pair nicely with dark chocolate, do cashew nuts offer any other health benefits? Here is what to know about the benefits of cashew nuts, plus a few tips on how to eat them—including the recommended portion size. (Spoiler: not too many!)

The case for cashews

Fun fact: cashews are not actually nuts. Technically, they are the oily seeds of the fruits from a tropical evergreen native to South America. They also can’t exactly be called a “diet food”—just 100 grams (less than a cup) of cashews contains a whopping 598 calories.

That said, cashews can definitely be called a health food. The high calorie count of isn’t exactly empty, after all. These cute bean-shaped “nuts” contain about 21 percent carbohydrates and 10 percent protein. And, despite their creamy, buttery flavor, cashews are also free of cholesterol and contain a high percentage of beneficial fatty acids (unsaturated fats) as well as nutrients such as thiamine, riboflavin, niacin, folic acid, and vitamin E.

In addition, cashews are rich in minerals like iron, magnesium, phosphorus, potassium, zinc, copper, and selenium—all of which are essential for the body to function properly.

The health benefits of cashew nuts

Cashews offer a ton of health benefits. Mainly, they’re antioxidant powerhouses—much like other tree nuts such as Brazil nuts and almonds. They contain phytochemicals like polyphenols and carotenoids, which are known for their ability to reduce inflammation and fight cell-damaging free radicals. “The phytochemicals found in tree nuts have been associated with antioxidant, anti-inflammatory, anti-proliferative, antiviral, chemopreventive and hypocholesterolemic actions, all of which are known to affect the initiation and progression of several pathogenic processes,” one study on the health benefits of nuts notes.

Additionally, cashew nuts are high in polyunsaturated fats, especially Omega 6. Consuming Omega 6 polyunsaturated fats, especially linoleic acid—which is also present in other nuts and seeds—has been shown to benefit hair, skin, reproductive, and bone health. Omega 6 also supports the metabolism and may even support weight loss.

Finally, not to be underestimated is the high amount of fiber in cashews, which helps balance the gut microbiome and allows the digestive system to work smoothly. And, though cashews are high in calories, some recent research suggests that our bodies may only digest and absorb around 84% of the calories in cashews thanks to their fiber content.

Cashews and kidney stones

Cashews contain oxalates, which, when consumed in high concentrations, can contribute to the formation of kidney stones. Therefore, it is probably a good idea to avoid eating them if you have kidney or gallbladder-related diseases.

Also, it’s good to keep in mind that they are high in calories—and, because they are so delicious, it’s easy to eat a lot of them. Still, if kidney stones are not a concern, cashew nuts make a healthier snack option than a bag of potato chips or baked goods, especially when eaten as part of a varied and balanced diet.

What’s a healthy serving of cashews?

To get the maximum benefits from cashews, pay attention to portion size. Most health experts recommend eating no more than one ounce or about 18 cashews per day. That’s about 157 calories worth of cashews.

How to include cashews in your diet

It goes without saying that a small handful of cashews can make an excellent snack or appetizer. But cashews can also be included in more elaborate recipes and make a tasty base for plant-based milks, nut butters, and even vegan cheeses. Personally, I like them sprinkled over Greek yogurt with fruit and honey in the morning, tossed in salads with quinoa and avocado, and in savory dishes like stir-fries.

Cashew chicken recipe

Cashews are traditionally used in many Thai, Indian, Chinese, and Indonesian dishes. With that in mind, here’s an easy-to-prepare Thai-inspired dish that showcases their delicious versatility. (Feel free to substitute the chicken in this recipe for tofu, seitan, or other vegetables to create a vegetarian version.)

• ½ cup cashews
• 14 oz chicken breast, cut bite-size
• black pepper
• ~½ cup flour or cornstarch
• 1 small onion, sliced
• 3-6 spring onions, sliced
• 1 red bell pepper, sliced
• 3 cloves garlic, minced
• 3-5 dried red chilies, chopped
• avocado oil for frying
• Optional: cilantro, basil, or mint to garnish

• 2 tbsp soy sauce
• 2 tbsp fish sauce
• 2 tbsp sugar
• 1 tbsp sesame oil

• Place chicken breast in a bowl and sprinkle with black pepper, soy sauce, and flour; toss well to mix
• In another small bowl, create a sauce by mixing soy sauce, fish sauce, sugar and sesame oil
• Heat oil in wok or frying pan until very hot
• Shake excess flour from the chicken pieces and add to the wok; cook 3-4 minutes on each side; remove and set aside
• In a clean wok, heat oil.
• Add cashews to the hot wok and cook for a few minutes until golden. Remove.
• Next, cook garlic, onion, peppers, chilies, spring onion, with more oil in the wok if needed.
• When the vegetables are cooked and still crisp, add the chicken, cashews, and sauce, stirring for a few minutes until combined. Serve with rice or tossed with rice noodles. Garnish with cilantro, basil, or mint if desired.