Cashew Nuts (Roasted with Salt) – Nutritional Information
Cashew nuts, when roasted with salt, offer a crunchy, savory snack that’s both satisfying and nutritious. Rich in healthy fats and a variety of essential minerals, they make for a great addition to a balanced diet. The following details provide a comprehensive breakdown of the nutritional profile of roasted salted cashews, helping you make informed choices when incorporating them into your meals or enjoying them as a standalone treat.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 580 kcal |
| Protein | 16.84 g |
| Total Fat | 47.77 g |
| Saturated Fat | 8.478 g |
| Carbohydrates | 29.87 g |
| Fiber | 3.3 g |
| Sugar | 5.01 g |
| Calcium | 43.0 mg |
| Iron | 6.05 mg |
| Magnesium | 273 mg |
| Phosphorus | 531.0 mg |
| Potassium | 632.0 mg |
| Sodium | 13.0 mg |
| Zinc | 5.35 mg |
| Copper | 2.043 mcg |
| Manganese | 1.668 mg |
| Selenium | 20.3 mcg |
| Vitamin C | 0.3 mg |
| Thiamin (Vitamin B1) | 0.363 mg |
| Riboflavin (Vitamin B2) | 0.218 mg |
| Niacin (Vitamin B3) | 1.736 mg |
| Vitamin B6 | 0.323 mg |
| Folate (Vitamin B9) | 25.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.92 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cashew nuts are known allergens and should be avoided by individuals who are sensitive or allergic to nuts, particularly tree nuts. These roasted salted cashews contain no gluten, dairy, or other common allergens, but cross-contamination is possible depending on the processing environment. Always check labels for specific allergen information if purchasing packaged products.
Dietary Preferences
- Vegetarian: Cashew nuts are plant-based and suitable for vegetarians.
- Vegan: As a non-animal product, cashew nuts are also suitable for vegans.
- Gluten-Free: Naturally gluten-free, cashew nuts are safe for those following a gluten-free diet.
- Low-Carb: While cashews contain carbohydrates, they have a relatively low glycemic index, making them a reasonable option for low-carb diets when consumed in moderation.
- Paleo: Cashews are considered paleo-friendly as they are a natural food source, although they are technically legumes, some paleo diets may choose to avoid them.
- Keto-Friendly: Due to their high-fat content, cashew nuts can fit into a keto diet when eaten in small amounts, but their carb content should be considered in strict ketogenic plans.
Nutritional Benefits & Advice
Cashew nuts are a powerhouse of nutrients, offering a good amount of healthy fats, protein, and dietary fiber. They are particularly rich in magnesium, phosphorus, and potassium, which are essential for bone health, muscle function, and maintaining a healthy heart. The presence of antioxidants like zinc and selenium also helps support immune health.
The high-fat content, primarily composed of unsaturated fats, can be beneficial for heart health when consumed in moderation. However, due to their calorie density, it’s important to practice portion control, especially if you’re trying to manage your weight. A small handful of cashews (about 20-30g) can be a satisfying and nutritious snack.
Additionally, cashews provide a notable amount of vitamin E, an antioxidant that helps protect your cells from oxidative stress and supports skin health. The B vitamins, including thiamin, niacin, and riboflavin, contribute to energy production and overall vitality.
Though cashews are nutrient-dense, the added salt can increase sodium intake, so it’s wise to enjoy them in moderation if youβre managing your sodium levels or hypertension.
Conclusion
Roasted salted cashews are a delicious, energy-packed snack that provides numerous health benefits, thanks to their rich nutrient profile. While they are high in fats and calories, they also offer essential vitamins and minerals that contribute to a balanced diet. Always consider the portion size and opt for unsalted versions when possible to keep your intake of sodium in check. Cashews can be enjoyed on their own, or added to salads, stir-fries, or baked goods, offering both flavor and nutrition in every bite.
Enjoy the creamy, buttery taste of cashews while reaping the benefits of their diverse nutritional content. Whether you’re looking for a quick snack or a versatile ingredient to complement your meals, roasted salted cashews make an excellent choice.
