✦ Lower-fat nut
✦ Magnesium and copper
✦ Zinc and phosphorus
✦ Dairy-free cream base when soaked
Raw cashew nuts are kidney-shaped seeds rich in monounsaturated fat (similar to olive oil), magnesium, copper, zinc, phosphorus, and manganese. They are one of the lower-fat nuts, making them a popular snack. Their creamy texture when soaked makes them the basis of dairy-free cashew cream, cheese, and milk.
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Preparation note
Soak in cold water 2-4 hours and blend smooth for cashew cream; use in place of dairy cream in soups, sauces, and desserts. Raw cashews sold commercially are actually heat-treated to remove urushiol from the shell — they are safe to eat as sold.
Sources:
CoFID 2021
Where Cashew nuts, raw Stands Out
Micronutrient
Potassium
710 mg
per 100g · tap to explore →
Micronutrient
Phosphorus
560 mg
per 100g · tap to explore →
Micronutrient
Magnesium
270 mg
per 100g · tap to explore →
Phytosterols & stanols
Plant sterols (total)
138 mg
per 100g · tap to explore →
Flavonols
Myricetin
1.93 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 99600 · tap to explore →
Flavonols
Quercetin
1.27 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 99600 · tap to explore →
Flavonols
Kaempferol
0.180 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 99600 · tap to explore →
Macronutrients per 100g
2,374
kJ
Energy
17.7
g
Protein
18.1
g
Carbs
3.20
g
Fibre
48.2
g
Fat
4.60
g
Sugars
9.50
g
Saturates
0.04
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 710 mg | 36% | |
| Phosphorus | 560 mg | 80% | |
| Magnesium | 270 mg | 72% | |
| Folate | 67.0 µg | 34% | |
| Calcium | 32.0 mg | 4% | |
| Selenium | 29.0 µg | 53% | |
| Chloride | 17.0 mg | 2% | |
| Iron | 6.20 mg | 44% | |
| Zinc | 5.90 mg | 59% | |
| Copper | 2.11 mg | 200% | |
| Manganese | 1.70 mg | 85% | |
| Niacin (B3) | 1.20 mg | 8% | |
| Pantothenic Acid (B5) | 1.06 mg | 18% | |
| Thiamin (B1) | 0.690 mg | 63% | |
| Vitamin A (RAE) | 0.500 µg | 0% | |
| Vitamin B6 | 0.490 mg | 35% | |
| Vitamin E (alpha-TE) | 0.290 mg | 2% | |
| Riboflavin (B2) | 0.140 mg | 10% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 11.0 µg | 7% | |
| Monounsaturated fat | 23.6 g | — | |
| Polyunsaturated fat (PUFA) | 7.84 g | — | |
| Sucrose | 4.60 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 3.19 g | — | |
| Aspartic acid | 1.77 g | — | |
| Leucine | 1.50 g | — | |
| Arginine | 1.42 g | — | |
| Valine | 1.03 g | — | |
| Serine | 0.885 g | — | |
| Proline | 0.885 g | — | |
| Alanine | 0.885 g | — | |
| Phenylalanine | 0.885 g | — | |
| Isoleucine | 0.832 g | — | |
| Glycine | 0.797 g | — | |
| Tyrosine | 0.620 g | — | |
| Lysine | 0.584 g | — | |
| Threonine | 0.584 g | — | |
| Histidine | 0.443 g | — | |
| Methionine | 0.372 g | — | |
| Cysteine | 0.354 g | — | |
| Tryptophan | 0.248 g | — | |
| Plant sterols (total) | 138 mg | — | |
| Beta-carotene | 6.00 µg | — | |
| Biotin (Vitamin B7) | 12.7 µg | 25% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 7.70 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.140 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Flavonols
Myricetin
1.93 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99600
Flavonols
Quercetin
1.27 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99600
Flavonols
Kaempferol
0.180 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99600
Flavones
Luteolin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99600
Flavones
Apigenin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99600
Anthocyanins
Cyanidin (total glycosides)
0.190 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99600
Isoflavonoids
Isoflavonoids (total)
0.010 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 12087
Isoflavonoids
Genistein
0.010 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 12087
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 12087
Why are some phytochemicals missing? Nutriofia tracks over 50 bioactive plant compounds — including allicin, betanin, glucosinolates, lignans, and polyphenols — but comprehensive measurement data simply doesn't exist yet for most foods. Unlike vitamins and minerals, phytochemical analysis is still an active area of food science research. When a compound doesn't appear here, it means no published measurement exists for this food, not that the food lacks it. We update our database as new data becomes available.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.