Walnuts proper, rich in oil and with a characteristic flavor, are commonly used in South and Southeast Asian cuisine and are a characteristic ingredient of numerous South Indian chicken and vegetarian dishes.
In Western countries they are mainly consumed as a snack rich in high-quality proteins.
The properties of cashews overall resemble those of other oilseeds of the nut group, especially those of walnuts and hazelnuts. Therefore they represent a significant but lower caloric source than that of other nuts (about 500 calories per 100 g), and their lipid component (about half their weight) is very significant.
A small portion of 30/40 g of cashews is enough to fill up on health without exceeding the calories. Cashews are perfectly suited to snacks to break hunger between meals, allowing you to face the table without that aggressive feeling of hunger that leads to consuming beyond your needs.
These nuts constitute a very rich source of nutrients which, like other nuts or oilseeds, are particularly suitable for those who need a very caloric diet with high nutritional value.
100 grams of cashews contain:
|
Edible part (%) |
100 |
|
Iron, mg |
6 |
|
Vitamin B1, Thiamine, mg |
0,2 |
|
Water (g) |
3 |
|
Calcium, mg |
45 |
|
Vitamin B2, Riboflavin, mg |
0,02 |
|
Protein (g) |
15 |
|
Sodium, mg |
16 |
|
Vitamin C, mg |
0 |
|
Lipids(g) |
46 |
|
Potassium, mg |
565 |
|
Vitamin B3 or Vit. PP, Niacin, mg |
1 |
|
Cholesterol (mg) |
0 |
|
Phosphorus, mg |
490 |
|
Vitamin B6, Pyridoxine, mg |
0,43 |
|
Available carbohydrates (g) |
28,8 |
|
Zinc, mg |
6 |
|
Total folate, µg |
68 |
|
Starch (g) |
23,2 |
|
Magnesium, mg |
260 |
|
Pantothenic acid (Vit. B5), mg |
1,08 |
|
Soluble sugars (g) |
5,6 |
|
Copper, mg |
2,00 |
|
Vitamin B8, Biotin, µg |
13 |
|
Total Fiber (g) |
3 |
|
Selenium, µg |
12 |
|
FAT-SOLUBLE VITAMINS |
|
|
Energy (kcal) |
544 |
|
Chlorine, mg |
18 |
|
Vitamin E (ATE), mg |
1 |
|
Energy (kJ) |
2258 |
|
Iodine, µg |
11 |
|
Vitamin K, µg |
34,1 |
|
|
|
|
Manganese, mg |
1,8 |
|
|
|
|
|
|
|
Sulphur, mg |
380 |
|
|
|
