Cashews: Nutrients, What Research Shows and Safety

Cashews are the kernels of the cashew tree, Anacardium occidentale, which belongs to the Anacardiaceae family (the same family as mango and pistachio). The part we eat is the kernel, a seed; it is sold shelled. People eat cashews for their fats, protein and minerals such as copper and magnesium. This page covers cashews as a food. It keeps them apart from oils and supplements, and from hype. It is information only, not a plan for what to eat.

Read this first

• Cashews are a tree nut, and tree nut allergy can be severe. In a small case series, two people developed anaphylaxis within 10 minutes of eating only a few pieces of cashew. [6] For trouble breathing or swelling of the face, lips or throat, call 911 (or your local emergency number). [11]
• Whole nuts, and nut butter in chunks or spoonfuls, are listed by the CDC as choking hazards for young children. [12]
• Cashews are energy dense: about 157 kcal in one ounce (28 g). [1]
• Evidence in short: pooled analyses of trials suggest nuts in general lower LDL cholesterol. [8] For cashews specifically, results are mixed. [2][3][4] A small blood pressure effect was seen in a pooled analysis, but not in every trial. [4][5]

What is in it (USDA values)

Source: USDA FoodData Central, "Nuts, cashew nuts, raw" (FDC 170162). [1] Per-serving numbers are the per-100-g values times 0.2835, and %DV is that amount divided by the FDA Daily Value. % Daily Value uses the FDA 2016 Daily Values; values vary with variety, growing place, roasting and storage.

Copper is the standout: one ounce gives about two thirds of the Daily Value. MedlinePlus lists nuts among good copper sources and says people normally get enough copper from food. [13] USDA also lists about 24 g of monounsaturated fat per 100 g. [1] We did not read a source that measured plant compounds such as polyphenols in cashews, so we do not describe any here.

What research says

Eaten as food versus other forms. All of the trials above used whole cashews as a food, in diets that otherwise stayed similar. None used cashew oil, extract or a supplement, so these results say nothing about those products. An observational link (people who eat nuts are healthier) is not proof that the nuts caused it.

Heart-health label claim. FDA allows a qualified health claim for some nuts at 1.5 ounces a day within a diet low in saturated fat and cholesterol. We could not read FDA's 2003 letter on nuts, so we do not say whether cashews are covered. The 2017 FDA letter on macadamia nuts says the claim is disqualified above 4.0 g saturated fat per 50 g of nuts. [14] USDA lists cashews at 7.78 g saturated fat per 100 g. [1]

How much is a normal serving

The USDA household portion for cashews is 1 ounce (28 g), which has about 157 kcal. [1] This is the figure from the USDA file, not a prescription. The trials above used about 28 to 64 g a day in different studies. [2][3][5] Eating more or less is a choice for you and your clinician or dietitian. The numbers above are for raw cashews; roasted, salted or oil-roasted products differ, so check the label. We did not find, in the sources we read, a study comparing health effects of raw and roasted cashews.

Safety, allergy and medicines

• Tree nut allergy. The NHS lists cashews among the tree nuts that can cause food allergy; reactions can start right away or later and can involve several parts of the body. [10] MedlinePlus says allergies to peanuts, tree nuts and shellfish tend to last a lifetime, and that any serious reaction after eating needs 911. [11] See nut and seed allergy basics.
• Cashew and pistachio. A case series of four people with cashew allergy (three had anaphylaxis) found IgE antibody binding to cashew and pistachio was blocked by both nuts in two cases, which points to cross-reactivity. [6] It is a very small series.
• Peanut is a different allergy. Peanut is a legume, not a tree nut. We did not read a source on how often the two overlap, so ask an allergist.
• Oxalate and kidneys. A 2026 case report describes a 78-year-old man with chronic kidney disease whose kidney function worsened sharply after about a year of eating 3 to 4 ounces of cashews daily; the biopsy showed calcium oxalate crystals. [7] This is one case report. It does not show that normal amounts cause kidney stones. People with kidney disease or past stones should ask their clinician.
• Choking in young children. The CDC lists whole or chopped nuts and seeds, and nut butter in chunks or spoonfuls, as potential choking hazards for young children. [12] See foods for babies and toddlers.
• Calories. One ounce is about 157 kcal. [1] Pooled trials of nuts in general did not show weight gain. [9]
• Medicines. We did not find a source we could read describing medicine interactions with cashews as a food, so we make no claim either way. A pharmacist can check. See foods and medicine interactions.
• Raw cashews. Cashews sold as "raw" have normally been heated; we did not read an official source on this, so we do not describe it further.

Choosing, storing and food safety

• We did not read an official source on rancidity or mold in cashews. For storage, mold and aflatoxin basics, see storing nuts and seeds.
• Check the label for added salt, oil and flavorings, and for allergy warnings on shared equipment.

Related pages

• Nuts and seeds for heart health: what trials found
• Pecans, cashews, Brazil nuts and macadamias
• Pecans
• Food allergy basics and emergency signs
• Foods for cholesterol and heart health
• Foods for babies and toddlers