Cashews rank among the most favored types of nuts globally. Research indicates that the global market for cashews was valued at over $8 billion in 2022, with projections estimating growth to exceed $11 billion by the decade’s end.

The creamy texture and a delightful balance of sweetness and saltiness make cashews a popular choice, often enjoyed as a straightforward snack or as part of a premium nut assortment from leading brands. Additionally, they feature prominently in various recipes.

Commonly, cashews are used as toppings for salads and as ingredients in many dishes, including cashew curry, cashew chicken, cashew-crusted fish, lettuce wraps, corn chowder, cashew cake, shortbread bars, cashew butter, stir-fried meals, pasta, cashew milk, wild rice soup, ice cream, cookies, potato salad, and caramel cashew cheesecake.

They are also often found in confections, including cashew brittle, haystacks, chocolate clusters, and other treats.

Nonetheless, some individuals may wish to refrain from consuming large quantities of cashews.

What exactly are cashews?

Cashews are popular tree nuts, although some may argue they fit the classification of a fruit. They originate from trees that thrive in Brazil’s tropical climate. These trees can grow as tall as 50 feet, but they won’t bear fruit for at least three years, and it can take up to eight years before they’re ready for commercial harvest.

Brazil remains a leading global producer of cashews, but countries such as India, Vietnam, Nigeria, the Philippines, and Côte d’Ivoire in West Africa surpass South America in annual production.

The nut is distinct as it grows beneath the cashew apple, which is a fruit. Once the apple is ripe and has fallen or been picked from the tree, the nut is then harvested, dried, cleaned, roasted, peeled, packaged, and shipped.

Are cashews healthy for you?

Cashews are packed with health benefits and vital nutrients. A single cup contains over 20 grams of protein and more than 4 grams of dietary fiber. “These nutrients contribute to feeling full for a longer time and can assist in stabilizing your blood sugar levels,” explains Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

The nut is also rich in calcium, iron, magnesium, phosphorus, potassium, zinc, copper, vitamins C and K, manganese, niacin, and folate according to the U.S. Department of Agriculture. These nutrients support immune function, enhance energy levels, improve fertility, reduce inflammation, and help prevent blood clots.

“Cashews are high in monounsaturated fats, which can aid in lowering LDL (bad) cholesterol and improving heart health,” states Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook. She highlights the mineral content of the nut for promoting bone strength, as well as its antioxidants, which offer protection to cells from oxidative damage.

“Moreover, cashews are a rich source of lutein, which benefits skin and eye health,” adds Christine Palumbo, a registered dietitian and nutrition expert in Chicago.

“They also serve as a great alternative in various dairy-based sauces, making them a staple in many vegan recipes,” Smith notes.

Can you eat cashews daily?

Even with their numerous health benefits, it’s advisable to enjoy cashews in moderation because they are calorie-dense. “One ounce, which is about 16-18 whole cashews, contains approximately 157 calories,” according to Palumbo. To put it into perspective, one cup of whole cashews and halves has nearly 800 calories, emphasizing the importance of portion control,” she adds.

Goodson also concurs, adding that like other nuts, cashews can trigger allergic responses in some people. Additionally, they have “a relatively high oxalate content, which can lead to kidney stone formation in those who are prone to them.”

For individuals without allergies or prior issues with kidney stones, “incorporating moderate quantities of cashews into your diet can be beneficial,” states Smith. “When selecting cashews, opt for raw varieties when possible as roasted cashews often have higher levels of sodium or sugar.”