With their sweet, buttery taste, they're everyone's favorite nut, but are cashews good for you?
Are Cashews Good for You? Here’s What You Need to Know.
Updated Jan. 22, 2024
Forget crunchy almonds or boring peanuts; cashews are the most delicious and possibly most versatile of all the nuts. Cashews can go from creamy milk to decadent dessert to even a spicy dinner skillet. Their unique buttery sweet taste makes them a favorite snack of kids and adults alike. But are they too good to be true? We’re answering your burning questions like “are cashews good for you?” with delicious tips along the way.
What Are the Health Benefits of Cashews?
- Healthy Heart: Eating nuts, like cashews, has been linked with lower blood pressure and lower cholesterol levels. They’re also rich in heart-healthy vitamins like potassium and vitamin B6. Add even more heart-healthy foods with this veggie cashew stir fry.
- Strong Immune System: Grabbing a handful of cashews could ward off the flu this year. Their high levels of copper and iron support your body’s red blood cells and immune system.
- Metabolism Boost: Munching on cashews has been shown to help your body expend more energy while you’re resting. Yes, that means burning (a couple more) calories while you sit.
Are cashews good for weight loss?
Yes, in moderation. While cashews are lower in fiber and higher in carbs than most nuts, they’re still a protein-packed snack loaded with healthy fats and antioxidants. Research shows that people who regularly eat nuts are more likely to maintain a healthy weight than those who don’t. This is probably due to the fact that a small serving of nuts can fill you up and even boost your metabolism (yes please!).
Cashews are a great addition to healthy cooking. This cashew cauliflower and leek gratin tastes decadent and is overflowing with vitamins and minerals.
What Makes Cashews Not So Good?
- High Oxalate Content: Cashews have a relatively high oxalate content. When eaten in large quantities, this can lead to kidney damage and other chronic health problems.
- Raw Cashews Unsafe: Roasted cashews are not only more delicious, but they’re also safer too. Raw cashews contain a substance called urushiol, which is also found in poison ivy and is toxic.
- Nut Allergies: If you have ever had an allergic reaction to any kind of nut, it’s best to be cautious. Talk with your physician to learn if it’s safe for you to try cashews.
How many cashews should you eat in a day?
One serving of cashews weighs one ounce and contains about 18 nuts. Before you go dive into a pool of cashews, remember that when it comes to nuts, more is usually less.
Try mixing up a healthy trail mix, using them as salad toppers or drinking in the goodness with cashew milk.
More Yummy Ways to Love Cashews
Caramel Cashew CheesecakeWhen a friend served this luscious cheesecake at a birthday party, I left with the recipe. Every time I make it, rave reviews and recipe requests come my way. —Pat Price, Bucyrus, Ohio
Garlic & Onion CashewsYou'll be set for either a quick snack or an easy hostess gift when you use this recipe. —Anndrea Bailey, Huntington Beach, California
Salted Cashew & Caramel ChewsNothing says "welcome home" like warm, gooey, chewy cookies right out of the oven with a cold glass of milk—mmm, heaven. You don't need a plate. Just grab and go. —Paula Marchesi, Lenhartsville, Pennsylvania
Spiced Rum-Nut BrittleSeasoned with cayenne pepper and cinnamon, this spicy microwave brittle packs its own heat and warms up holiday visitors. It also makes a superb stocking stuffer! —Terri McKitrick, Delafield, Wisconsin
Cashew ClustersI make this recipe for many bake sales at the local community college where I work. They are always the first to sell out.—Betsy Grantier, Charlottesville, Virginia
Cashew ChickenThis quick cashew chicken recipe is great as a weeknight timesaver that you won’t find yourself compromising on flavor. If you’ve never cooked with nuts before, prepare for a pleasant surprise. They really bring the best out of the chicken breast.Â
Crunchy Bacon Blue Cheese Red Pepper Brussels SproutsThis is my family's absolute favorite dish on my holiday table. What's not to love with the mixed aroma of garlic, onions, bacon, and blue cheese floating through your home? —Jana Gooding, Carlsbad, California
Salted Cashew Oatmeal CookiesMy son absolutely loves cashews, so I loaded my oatmeal cookies with them at Christmas—he loved them! The mix makes a great gift for friends, co-workers and teachers; all they have to do is add butter, vanilla and eggs. —Richard Hatch, Glen Burnie, Maryland
Cashew Chicken CasseroleI especially like this dish because I can get it ready the day before I need it. It's easy to whip up with common pantry items, including macaroni, canned soup and saltine crackers. —Julie Ridlon, Solway, Minnesota
Originally Published: October 30, 2019
