Do you enjoy snacking on nuts but are worried about the calorie count? Don't worry, we have the perfect snack for you! 23 pieces (28 g) of Deluxe Lightly Salted Whole Cashews only contain 160 calories. But that's not all, cashews come with a lot of health benefits too. Let's dig deeper and explore the benefits of cashews.

Apart from being delicious, cashews are also incredibly nutritious. A serving of cashews (28g) contains 5g of protein, 13g of fat, and 9g of carbohydrates. But what makes cashews stand out is their high levels of magnesium, phosphorus, and copper. They are also rich in vitamins such as vitamin K, thiamin, and vitamin B6.

In this article, we'll explore the nutritional content of cashews, their health benefits, and how they can be a part of your daily diet.

Calorie Count

With only 160 calories in a serving, cashews make for an ideal snack for people who are watching their calorie intake. In fact, cashews have fewer calories than almonds and pistachios. But just because cashews are low in calories, it doesn't mean they lack nutrients. Cashews are packed with healthy fats, protein, and fiber, all of which can keep you fuller for longer. So, the next time you are looking for a low-calorie snack to munch on, reach for a handful of cashews instead of processed snacks.

Serving Size

A serving size of cashews is 23 pieces (28g), which contains approximately 160 calories. While cashews are a healthy snack, it's important to remember that they are also high in fat and calories. Therefore, it is recommended to consume them in moderation. According to nutritionists, a daily serving of cashews should be limited to a handful, which is about 1/4 cup.

Fat Content

Cashews contain mostly healthy unsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease. In a serving of cashews (28g), there are 13g of fat, out of which 9g are monounsaturated fats and 2g are polyunsaturated fats. These fats are essential for the proper functioning of the body and can help reduce inflammation. It's important to remember that while cashews are a good source of healthy fats, they are also high in calories, so it's best to consume them in moderation.

Sodium Content

Cashews that are seasoned with salt can be high in sodium, but a serving of Deluxe Lightly Salted Whole Cashews only contains 70mg of sodium. In fact, cashews are naturally low in sodium, which makes them a good snack option for people who are watching their salt intake. But as with any processed food, it's important to read the label and check the sodium content before consuming them.

Protein Content

Cashews may not be as high in protein as other nuts like almonds and peanuts, but a serving of cashews (28g) contains 5g of protein. Protein is essential for building and repairing tissues in the body, and cashews can be a good addition to a vegetarian or vegan diet as well. So, if you're looking for a plant-based snack that is also a good source of protein, cashews are a great option.

Carbohydrate Content

A serving of cashews (28g) contains 9g of carbohydrates, out of which 1g is fiber and 2g is sugar. Cashews are a good source of complex carbohydrates, which provide sustained energy to the body. They are also a good snack option for people who are looking to maintain their blood sugar levels. But as with any food, it's important to consume cashews in moderation, especially if you have diabetes or are on a low-carb diet.

Fiber Content

Cashews contain 1g of fiber per serving (28g), which is about 4% of the daily recommended intake. Fiber is essential for maintaining digestive health and keeping you fuller for longer. It can also help reduce the risk of heart disease and diabetes. So, while cashews may not be the best source of fiber, they can be a good addition to a high-fiber diet.

Vitamin and Mineral Content

Cashews are a rich source of micronutrients, including magnesium, phosphorus, copper, manganese, and vitamin K. Magnesium is essential for bone health, while phosphorus is important for the proper functioning of the kidneys and the nervous system. Copper helps in the production of red blood cells and manganese is essential for brain function. Cashews are also a good source of vitamins, including thiamin, vitamin B6, and vitamin E.

Health Benefits

Cashews are not just a delicious snack, but they also come with a lot of health benefits. Some of the benefits of cashews include: - Reducing the risk of heart disease: Cashews are high in healthy fats, which can help lower cholesterol levels and reduce the risk of heart disease. - Promoting bone health: Cashews are a good source of magnesium, which is essential for bone health and can help reduce the risk of osteoporosis.

Conclusion

Cashews are a delicious and nutritious snack that can be a part of a healthy diet. They are a good source of healthy fats, protein, and fiber, and are also rich in vitamins and minerals. But while cashews are healthy, it's important to consume them in moderation, especially if you are watching your calorie or carb intake. If you're looking for a healthy snack that can keep you fuller for longer, reach for a handful of cashews instead of processed snacks.