A one-ounce serving of nuts is quite different. With 155 calories per serving, cashew nuts are one of the lowest calorie nuts and provide 98% of the recommended daily value of copper. A single serving of cashew nuts equals 1 ounce or approximately 18 nuts. One serving contains 157 calories and just under 9 grams of carbohydrates.
Most of the carbohydrates in cashew nuts are starch. A small amount is fiber (just under 1 gram) and the rest (about 1.7 grams) is sugar. Researchers found that when adults with mildly high cholesterol consumed 28 to 64 grams of cashew nuts per day, they saw an average 24% decrease in LDL cholesterol compared to a control diet. Cashew nuts are eaten on their own as a snack, are commonly used in nut mixes, and can also be processed into cashew butter, cashew milk and other products.
But even though cashew nuts and most vegetable proteins are incomplete, you can get all the amino acids you need if you eat different vegetable protein sources throughout the day. Sprinkle roasted or raw nuts on a salad to boost protein, or add them to the top of a small serving of ice cream. Eat some raisins with cashew nuts for a little more protein, as well as extra fiber as an added bonus. Both the protein and fiber in cashew nuts help keep you full for a longer period of time, so you're less likely to enjoy a treat at a vending machine in the afternoon.
The consumption of nuts in general and cashew nuts in particular is associated with certain health benefits. If you suspect that you are allergic to cashew nuts or other nuts, talk to your healthcare provider for personalized advice.
Cashewis cultivated in Vietnam, Nigeria, India and Ivory Coast, but is native to Brazil. Research has shown that the consumption of cashew nuts by people with diabetes is associated with better insulin control and cholesterol ratio, an increase in HDL cholesterol and a decrease in systolic blood pressure.
Those who harvest and process cashew nuts should be careful, as the inside of the cashew shell contains a caustic liquid related to poison ivy. There are no different varieties of cashew nuts, but there are different grades of cashew nuts depending on the color, shape, and size of the nut. Cashew nuts are an excellent source of magnesium, phosphorus, copper and manganese and a good source of zinc and iron. Although cashew nuts have enough protein for such a small portion, the protein is not as complete as animal proteins.