Cashew Nuts (Roasted with Salt) – Nutritional Information
Cashew nuts, roasted with salt, are a flavorful and nutrient-packed snack that offers a variety of health benefits. Known for their rich, buttery taste and crunchy texture, these cashews are an excellent source of essential nutrients. Roasted with salt to enhance their flavor, they are perfect for those looking for a savory, protein-rich snack or ingredient for various dishes.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 581 kcal |
| Protein | 16.84 g |
| Total Fat | 47.77 g |
| Saturated Fats | 8.478 g |
| Carbohydrates | 30.16 g |
| Dietary Fiber | 3.3 g |
| Sugars | 5.01 g |
| Calcium | 43.0 mg |
| Iron | 6.05 mg |
| Magnesium | 273 mg |
| Phosphorus | 531 mg |
| Potassium | 632 mg |
| Sodium | 308 mg |
| Zinc | 5.35 mg |
| Copper | 2.043 µg |
| Manganese | 1.668 mg |
| Selenium | 20.3 µg |
| Vitamin C | 0.3 mg |
| Thiamin (B1) | 0.363 mg |
| Riboflavin (B2) | 0.218 mg |
| Niacin (B3) | 1.736 mg |
| Vitamin B6 | 0.323 mg |
| Folate | 25.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 0.92 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information
Cashew nuts are a known allergen and should be consumed with caution by individuals with nut allergies. These roasted cashews contain nuts and may be processed in facilities that handle other allergens, including tree nuts and peanuts. Always check packaging for allergen warnings and consult with a healthcare professional if necessary.
Dietary Preferences
- Gluten-Free: Cashew nuts are naturally gluten-free, making them a suitable choice for individuals with gluten sensitivity or celiac disease.
- Vegetarian/Vegan: Cashews are plant-based, making them ideal for vegetarians and vegans.
- Low-Carb: While cashews do contain carbohydrates, their high protein and fat content can help balance the effects of carbs, making them a suitable option for those on a low-carb diet.
- Keto-Friendly: Cashew nuts, though higher in carbs than some other nuts, can be included in moderation in a keto diet for a good source of healthy fats and proteins.
Health Benefits
Cashew nuts provide a great source of monounsaturated fats, which are heart-healthy and can help reduce bad cholesterol levels. They are also high in magnesium, essential for muscle function and bone health. The zinc content supports immune function, while the iron and phosphorus contribute to overall vitality and energy levels. Cashews are also a good source of antioxidants, which help protect cells from oxidative stress.
Usage Tips
Cashew nuts can be enjoyed as a standalone snack, added to salads for an extra crunch, or incorporated into various savory and sweet dishes. Their rich flavor makes them perfect for adding to curries, stir-fries, or granola. Cashew butter, made from blended cashews, can also be used as a healthy spread or ingredient in baked goods and smoothies.
When consuming roasted cashews, it’s important to be mindful of their salt content, especially if you’re on a low-sodium diet. If you’re preparing cashews at home, opt for roasting them without added salt to control sodium levels.
Conclusion
Roasted cashew nuts with salt are a nutritious and versatile snack, packed with protein, healthy fats, and essential minerals. While they are a rich source of energy, they also offer a variety of health benefits, making them a great addition to a balanced diet. Enjoy them in moderation as part of your daily nutrient intake or use them as a flavorful ingredient in cooking and baking. Always be cautious if you have nut allergies and consider your dietary preferences when incorporating them into your meals.
