Nutritional Snapshot: Why Cashews Pack a Punch
According to the U.S. Department of Agriculture, 100 grams (about ¾ cup) of raw, unsalted cashews provides:
- Calories: 553
- Protein: 18.2 g
- Healthy fats: 43.8 g (mostly monounsaturated and polyunsaturated)
- Carbohydrates: 30.2 g
- Fiber: 3.3 g
- Magnesium: 292 mg (73% of daily needs)
- Copper: 2.2 mg (244% of daily needs!)
- Iron: 6.68 mg
- Zinc: 5.78 mg
- Phosphorus: 593 mg
- Potassium: 660 mg
- Manganese: 1.6 mg
- Selenium: 19.9 mcg
