Cashew Nuts 101: Nutrition, Benefits, How To Make, Buy, Store | Cashew Nuts: A Complete Guide

What are Cashew Nuts

Cashew nuts, often simply referred to as cashews, are the seeds of the cashew apple, which is a tropical fruit native to northeastern Brazil. The cashew tree (Anacardium occidentale) produces these kidney-shaped nuts, which are widely consumed and popular around the world. Cashews are notable for their rich, buttery flavor and creamy texture.

Here are some key characteristics and uses of cashew nuts:

1. Nutritional Value: Cashews are a good source of various nutrients, including healthy fats, protein, dietary fiber, vitamins, and minerals. They are particularly high in monounsaturated fats and provide essential nutrients like magnesium, phosphorus, copper, and vitamin K.
2. Culinary Uses: Cashew nuts are a versatile ingredient used in various culinary applications. They can be enjoyed as a snack when roasted and salted, used in cooking and baking, or ground into cashew butter. Cashews are commonly used in vegetarian and vegan recipes to create creamy sauces, gravies, and dairy-free cheeses.
3. Roasting: Cashews are often roasted to enhance their flavor. Roasted cashews are a popular snack, and they can be seasoned with a variety of spices or flavors, such as honey, cinnamon, or chili.
4. Cashew Apples: Cashews grow attached to a cashew apple, which is a juicy, pear-shaped fruit. Although the cashew apple is not as well-known as the nut, it is also edible and used in some beverages and culinary preparations in regions where cashews are grown.
5. Health Benefits: Cashews offer several health benefits. They are a good source of healthy fats and can contribute to heart health. They also provide essential minerals like magnesium and copper, which play a role in various bodily functions.
6. Allergies: Some individuals may have allergies to cashews, and it’s important to be aware of potential allergic reactions. Cashew allergies can be severe in some cases.
7. Cashew Oil: Cashew nuts can be used to produce cashew oil, which has a variety of applications, including cooking, industrial uses, and in cosmetics.

Cashews are used in a wide range of dishes, from savory to sweet, and are enjoyed by people all over the world. Whether you eat them on their own, add them to salads, or use them as a base for dairy-free sauces, cashews are a versatile and nutritious nut.

Other Names of Cashew Nuts

Cashew nuts are known by various names and terms in different regions and languages. Here are some alternative names and terms for cashew nuts:

1. Kaju: This is the common name for cashews in many Indian languages, including Hindi, Marathi, and Gujarati.
2. Anacardium nuts: Cashews belong to the Anacardiaceae family, and they are sometimes referred to as Anacardium nuts.
3. Cajou or Acaju: These are terms for cashews in Portuguese, reflecting the nut’s origin in Brazil.
4. “Cashew kernels”: In the food industry and international trade, cashew nuts are often referred to as “cashew kernels.”
5. “Cashew nut meat”: This term is used to describe the edible part of the cashew nut, excluding the shell.
6. “Natural cashews”: This term may be used to refer to unprocessed or lightly processed cashews, often without added flavors or salt.
7. “Roasted cashews”: Cashews that have been roasted for enhanced flavor are called roasted cashews. They may also be referred to simply as “roasted nuts.”
8. “Salted cashews”: Cashews that have been roasted and then salted for a savory flavor are known as salted cashews.
9. “Cashew pieces”: Sometimes, cashews are sold as broken or chopped pieces, which can be used in recipes, baking, or as toppings.
10. “Cashew butter”: When cashews are ground into a smooth, creamy paste, it is known as cashew butter. It is used as a spread or as an ingredient in various recipes, especially in vegan and dairy-free cooking.

These alternative names and terms for cashews can vary based on regional dialects and culinary traditions. Regardless of the name, cashews are a popular and versatile ingredient in various cuisines worldwide.

Nutritional Value of Cashew Nuts

Here is a tabular representation of the approximate nutritional value of cashew nuts (per 1-ounce or 28-gram serving), though it’s important to note that values can vary slightly depending on the source:

Nutrient	Amount per 1 ounce (28g)
Calories	157
Total Fat	12 grams
– Saturated Fat	2 grams
– Monounsaturated Fat	7 grams
– Polyunsaturated Fat	2 grams
Cholesterol	0 mg
Sodium	3 mg
Total Carbohydrates	9 grams
– Dietary Fiber	1 gram
– Sugars	2 grams
Protein	5 grams
Vitamins and Minerals
– Vitamin K	9.7 mcg (12% DV)
– Vitamin E	0.3 mg (2% DV)
– Thiamin (Vitamin B1)	0.1 mg (7% DV)
– Vitamin B6	0.1 mg (6% DV)
– Folate	7 mcg (2% DV)
– Magnesium	83 mg (21% DV)
– Phosphorus	168 mg (21% DV)
– Copper	0.6 mg (30% DV)
– Manganese	0.2 mg (11% DV)

DV = Daily Value, a measure of how much a nutrient in a serving of food contributes to a daily diet. The percentages are based on a daily diet of 2,000 calories, which can be different for individual needs.

Please note that the nutritional content of cashew nuts can vary depending on factors such as the specific brand, preparation (roasted, salted, etc.), and variations in natural nut size. It’s essential to consume them in moderation as part of a balanced diet due to their calorie and fat content, even though the fats are primarily healthy monounsaturated fats.

Benefits of Cashew Nuts

Cashew nuts offer a variety of health benefits when consumed in moderation as part of a balanced diet. Here are some of the potential benefits of including cashew nuts in your diet:

1. Heart Health:
   • Healthy Fats: Cashews are a good source of monounsaturated fats, which are heart-healthy fats. These fats can help reduce the risk of heart disease and lower “bad” LDL cholesterol levels.
   • Unsaturated Fats: Cashews also contain polyunsaturated fats, which further contribute to heart health.
   • Magnesium: Cashews are rich in magnesium, which is important for regulating blood pressure and maintaining heart function.
2. Weight Management:
   • Satiety: The healthy fats and protein in cashews can help you feel full and satisfied, which may aid in weight management by reducing overall food intake.
3. Antioxidants:
   • Antioxidants: Cashews contain antioxidants like vitamins E and K and minerals like copper, which help protect cells from oxidative damage.
4. Bone Health:
   • Calcium and Magnesium: Cashews contain calcium and magnesium, which are essential for bone health and can help prevent osteoporosis.
5. Diabetes Management:
   • Fiber: The dietary fiber in cashews can help stabilize blood sugar levels and improve insulin sensitivity.
6. Eye Health:
   • Lutein and Zeaxanthin: Cashews contain these two important antioxidants that are beneficial for eye health and may help reduce the risk of age-related macular degeneration.
7. Skin and Hair Health:
   • Copper: Cashews are a good source of copper, which plays a role in the production of melanin, a pigment important for skin and hair color.
8. Nervous System Health:
   • Magnesium: Magnesium in cashews supports nerve function and can help prevent muscle cramps and spasms.
9. Cognitive Function:
   • Healthy Fats: The monounsaturated and polyunsaturated fats in cashews can contribute to overall brain health.
10. Reduces Inflammation:
    • Some studies suggest that the antioxidants and anti-inflammatory properties of cashews may help reduce inflammation in the body.

It’s important to consume cashews in moderation, as they are calorie-dense due to their fat content. Opt for unsalted or lightly salted varieties when possible, as excessive salt intake can have negative health effects. Additionally, if you have allergies to nuts, be cautious and consult with a healthcare professional before adding cashews to your diet.

Varieties of Cashew Nuts

Cashew nuts are primarily available in a few different varieties based on their processing and flavoring. These varieties offer various options for taste and culinary uses. Here are some common varieties of cashew nuts:

1. Raw Cashews: These are the most natural form of cashews, with no roasting or additional flavoring. They are often used as a base for making cashew milk, cashew butter, or as an ingredient in raw food recipes.
2. Roasted Cashews: These cashews are roasted to enhance their flavor and give them a crispy texture. Roasted cashews can be found in various levels of roasting, from lightly roasted to deeply roasted for a more intense flavor.
3. Salted Cashews: Roasted cashews that are seasoned with salt, providing a savory and salty flavor. They are a popular snack.
4. Honey Roasted Cashews: These cashews are roasted with a honey glaze, resulting in a sweet and savory flavor.
5. Spiced Cashews: Cashews can be seasoned with various spices and seasonings, such as chili, barbecue, or curry spices, to create a wide range of spiced cashews with unique flavors.
6. Chocolate-Covered Cashews: Cashews are coated in chocolate, which can be milk or dark chocolate, and may include additional toppings like sea salt, for a sweet and savory combination.
7. Coated Cashews: These cashews can be coated with a variety of flavorings, such as wasabi, sesame, or other ingredients to add unique tastes and textures.
8. Unsalted Cashews: These cashews are roasted without added salt, making them a healthier choice for those looking to reduce sodium intake. They have a more neutral, nutty flavor.
9. Organic Cashews: Cashews that are produced following organic farming practices, meaning they are grown without synthetic pesticides or fertilizers.
10. Whole Cashews vs. Pieces: Cashews may be sold as whole nuts or as pieces and are often used interchangeably in recipes. Pieces are typically more affordable and can be used in cooking and baking.
11. Cashew Butter: Cashew butter is a smooth and creamy spread made from ground cashews. It’s a dairy-free alternative to traditional butter and is used in various recipes, especially in vegan and vegetarian cooking.
12. Cashew Flour: Cashew flour is made by finely grinding cashews into a flour-like consistency. It’s often used as a gluten-free alternative to wheat flour in baking and cooking.

These varieties of cashews allow for a wide range of culinary applications, from snacking to cooking, baking, and adding unique flavors to dishes. The choice of variety depends on personal preference and specific recipe requirements.

What Does Cashew Nuts Taste Like

Cashew nuts have a unique and distinctive taste that is often described as rich, buttery, and slightly sweet. Here are some key characteristics of the flavor of cashews:

1. Buttery: Cashews are known for their creamy and buttery texture. This quality sets them apart from many other nuts, which tend to be drier or crunchier.
2. Mildly Sweet: Cashews have a subtle natural sweetness that complements their rich, nutty flavor. This sweetness is often more pronounced in raw cashews.
3. Nutty: The primary flavor of cashews is nutty, but it’s a relatively mild nuttiness compared to other nuts like almonds or walnuts.
4. Slightly Earthy: Some people detect a mild earthy or woody undertone in the flavor of cashews, though it’s not as prominent as the buttery and sweet notes.
5. Versatile: Cashews have a versatile flavor profile, which makes them suitable for both savory and sweet dishes. They can absorb and complement a wide range of seasonings and flavors, making them a popular choice in various cuisines and recipes.

The taste of cashews can be influenced by factors such as their freshness, whether they are raw or roasted, and any additional flavorings or seasonings applied during processing. Roasted cashews may have a slightly more intense, roasted flavor compared to raw cashews, and salted cashews will have a salty element to their taste.

The mild, buttery, and slightly sweet flavor of cashews makes them a favorite in a variety of culinary applications, from snacking to baking, and they are often used to create creamy, dairy-free alternatives like cashew milk and cashew-based sauces.

How To Use Cashew Nuts

Cashew nuts are incredibly versatile and can be used in a variety of culinary applications, both in savory and sweet dishes. Here are some common ways to use cashew nuts:

1. Snacking: Cashews can be enjoyed on their own as a healthy and satisfying snack. You can choose from raw, roasted, salted, or flavored varieties.
2. Cashew Butter: Cashews can be blended into a smooth and creamy cashew butter, which can be used as a spread on toast, in sandwiches, or as a dip for fruits and vegetables. It’s a popular dairy-free alternative to traditional butter or peanut butter.
3. Cashew Milk: You can make your own cashew milk by blending cashews with water and straining the mixture. Cashew milk is a versatile dairy-free milk alternative and can be used in coffee, tea, smoothies, and cereal.
4. Creamy Soups: Cashews can be used to add creaminess to soups and bisques. Simply blend soaked cashews with water until smooth, and then stir the mixture into your soup to thicken it.
5. Sauces and Gravies: Cashews are a key ingredient in many vegan and dairy-free sauces and gravies. They can be used to make creamy pasta sauces, salad dressings, and more.
6. Cashew Cheese: Blended cashews, along with nutritional yeast and seasonings, can be used to create a dairy-free cheese sauce. This can be drizzled over nachos, used in mac and cheese, or as a dip for snacks.
7. Baking: Chopped or ground cashews can be added to various baked goods, including cookies, muffins, and cakes, for added flavor and texture.
8. Salads: Roasted or raw cashews can be used as a topping for salads to add a crunchy texture and nutty flavor. They pair well with fresh vegetables and greens.
9. Stir-Fries and Asian Dishes: Cashews are a common ingredient in stir-fry dishes and Asian cuisine. They add both flavor and texture to these dishes.
10. Trail Mix: Cashews can be included in homemade trail mix along with other nuts, dried fruits, and seeds for a portable and nutritious snack.
11. Energy Bars: Ground cashews can be used as a base for homemade energy bars or protein bars.
12. Coating for Meat and Fish: Crushed cashews can be used as a coating for meat or fish, creating a crunchy and flavorful crust when pan-fried or baked.
13. Smoothies: Cashews can be added to smoothies to make them creamier and to provide a protein boost.
14. Indian and Thai Cuisine: Cashews are often used in Indian and Thai curries, providing creaminess and flavor to these dishes.
15. Desserts: Cashews are a common ingredient in many dairy-free and vegan desserts, such as cheesecakes and ice creams. They can also be used in the preparation of pralines and other sweet treats.

When using cashews in recipes, it’s essential to be aware of any allergies or dietary preferences of those who will be consuming the food, as cashews are a common allergen. Additionally, soaking raw cashews for a few hours or overnight can help with blending them into smooth and creamy textures for sauces and dairy alternatives.

Substitute for Cashew Nuts

If you need a substitute for cashew nuts due to allergies, dietary restrictions, or simply because you don’t have cashews on hand, there are several options to consider. The choice of substitute depends on the specific recipe and the desired outcome. Here are some common substitutes for cashew nuts:

1. Almonds: Almonds are a versatile nut and can often be used in place of cashews in many recipes. They have a slightly different flavor and texture, but they work well in dishes like cashew-based sauces, nut butter, and almond milk can replace cashew milk in most recipes.
2. Macadamia Nuts: Macadamia nuts have a creamy texture and mild, buttery flavor similar to cashews. They are a good substitute for cashews in recipes like cashew-based sauces and desserts.
3. Pine Nuts: Pine nuts are a great option when you need a creamy texture and a mild, slightly sweet flavor. They work well in pesto, sauces, and certain baked goods.
4. Blanched and Slivered Almonds: If you need cashews for texture and don’t mind a slightly different flavor, blanched and slivered almonds can be used as a replacement in salads or dishes where you want some crunch.
5. Sunflower Seeds: Sunflower seeds can be used as a nut-free alternative in recipes where you need a crunchy or slightly creamy texture, like salads and some baked goods. Keep in mind that sunflower seeds have a distinct flavor that may affect the taste of the dish.
6. Pumpkin Seeds (Pepitas): Pepitas are a good choice for a nut-free option in recipes where you need some crunch. They work well in granola, trail mix, or as a salad topping.
7. Tofu: Silken tofu can be blended to create a creamy texture, making it a suitable replacement for cashews in sauces, dressings, and desserts.
8. Dairy-Free Yogurt: For recipes that call for cashew-based yogurt, you can use other dairy-free yogurt alternatives made from almond, coconut, soy, or oats.
9. Coconut Cream: In some recipes, especially those with a tropical or coconut flavor, you can use coconut cream as a substitute for the creaminess that cashews provide.
10. Dairy Milk: If you’re making a recipe that uses cashew milk, you can often substitute it with another non-dairy milk like almond milk, soy milk, oat milk, or coconut milk.

When substituting for cashew nuts, keep in mind that the flavor and texture of the final dish may be slightly different from the original, so consider the specific requirements and flavor profile of the recipe. Additionally, be aware of potential allergies or dietary restrictions of those who will be consuming the food and adjust the substitute accordingly.

Where to Buy Cashew Nuts

Cashew nuts are widely available and can be purchased from various sources. Here are some common places where you can buy cashew nuts:

1. Grocery Stores: Most grocery stores, including supermarkets and local markets, carry a variety of cashew nuts. You can find them in the snack aisle, in the baking section, or in the bulk foods area.
2. Health Food Stores: Health food stores often offer a selection of cashew nuts, including different varieties such as raw, roasted, and organic. They may also have specialty options like salted or flavored cashews.
3. Online Retailers: Many online retailers and e-commerce platforms, such as Amazon, offer a wide range of cashew nut products. You can order cashews in various quantities and types and have them delivered to your doorstep.
4. Nuts and Specialty Stores: Stores that specialize in nuts and dried fruits are excellent places to find a diverse selection of cashew nuts. They often carry a variety of flavors and preparation methods.
5. Farmers’ Markets: Local farmers’ markets may have vendors selling freshly harvested or locally sourced cashew nuts. This can be an opportunity to support local producers.
6. Bulk Food Stores: Stores that sell bulk foods allow you to purchase cashews in the quantity you need, reducing waste and often offering cost savings.
7. Cooperative and Co-op Stores: Many cooperatives and co-op stores offer high-quality, often organic, nuts and dried fruits, including cashews.
8. International Markets: Some international or ethnic grocery stores may carry specialty cashew varieties, particularly those used in different world cuisines.
9. Health Food Co-ops: Cooperative grocery stores that focus on health foods and natural products are another great source for a wide range of cashew options.
10. Direct from Producers: Some local farms or online retailers specialize in selling cashews directly to consumers. This can be a great way to obtain fresh and unique varieties.

When purchasing cashew nuts, consider the type and preparation method you need for your specific recipe. You can choose from raw, roasted, salted, or flavored cashews, depending on your preference. Additionally, it’s a good idea to check for quality, freshness, and any added ingredients, especially if you have dietary restrictions or specific flavor preferences.

How To Store Cashew Nuts

Properly storing cashew nuts is important to maintain their freshness and prevent them from becoming rancid. Here are some guidelines for storing cashew nuts:

1. Keep Them Cool and Dry: Cashew nuts should be stored in a cool, dry place. Excessive heat and humidity can lead to the development of mold and spoilage.
2. Airtight Container: Store cashews in an airtight container to protect them from exposure to air, which can cause them to become stale and lose their flavor. You can use a resealable plastic bag or a glass or plastic container with a tight-fitting lid.
3. Avoid Light: Keep cashews away from direct sunlight and strong artificial light, as light exposure can cause the nuts to become rancid and develop a bitter taste.
4. Refrigeration: While it’s not necessary, you can extend the shelf life of cashews by storing them in the refrigerator, especially if you live in a warm and humid climate. Make sure they are in an airtight container to prevent absorption of other odors from the fridge.
5. Freezer (Optional): For longer-term storage, you can freeze cashew nuts. Place them in an airtight container or resealable bag, and store them in the freezer. Frozen cashews can last for several months. Just allow them to come to room temperature before using them in recipes.
6. Check for Rancidity: Over time, cashews can become rancid, which results in an off or bitter taste. If your cashews develop an unusual or unpleasant odor or flavor, it’s best to discard them.
7. Use Oxygen Absorbers (Optional): If you want to extend the shelf life of your cashews, consider using oxygen absorbers in the container to reduce the oxygen levels, which can help prevent oxidation and preserve freshness.
8. Avoid Moisture: Ensure that your storage container is dry and free from moisture, as cashews are susceptible to moisture, which can lead to spoilage and the growth of molds.
9. Label and Date: To keep track of the storage duration, label your container with the date of purchase or the date of storage.

By following these storage guidelines, you can keep your cashew nuts fresh and flavorful for an extended period. If you buy cashews in bulk, it’s a good idea to portion them into smaller containers to reduce the frequency of opening and closing the main storage container, which can help maintain their freshness.

Frequently Asked Questions (FAQs) Cashew Nuts