Going Nuts: Case for Cashews

Nuts, often referred to as dry fruits in India, include a wide variety of species and are certainly very nutritious. Although Walnuts and Cashews don’t qualify technically as nuts, they are certainly called nuts in culinary sense and widely used along with one other nut species: Almonds. We’ll focus on these three today to keep it short:

While walnuts, the darling among dietitians, gets a lot of love because of high omega 3 fat content and almonds are recommended for rich micronutrients like Vitamin E, Magnesium, Manganese etc, there is a lack of support for cashews. Today we investigate that is it really that bad to eat cashews?

Like almonds and walnuts, cashews are rich in micronutrients too. A rich source of vitamin K, cashews also contain substantial amounts of vital minerals like copper, zinc and manganese. This should come as no surprise since all naturally occurring foods have beneficial micronutrients.

What about claims of getting fat if we eat cashews? Well, you’re going to get fat if you overdose on walnuts or almonds too. In fact, if we look at the following sheet, cashews have the least amount of calories per 100 gm. Also, EAA for cashews is much higher than almonds and walnuts proving it as a better protein source.

Going nuts

Source: USDA Nutrition Database

The point is not to demonize walnuts or almonds and hailing cashews as the new superfood but to debunk myths around it. Don’t overdose/process it, plan it in your diet and cashews can be a handy snack to munch on.


In Lucem Scientiam,



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