Nutritional Profile and Introduction to Food Rating System Chart of Cashew

Cashews are an excellent source of copper and a good source of phosphorus, magnesium, manganese and zinc.

Introduction to Food Rating System Chart of Cashew

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System.

This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications).

If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.)

To read this chart accurately, you’ll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food’s nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system.

For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.” Read more background information and details of our rating system.

Cashews, raw
0.25 cup
40.00 grams

Calories: 221

World’s Healthiest
Foods Rating
copper0.88 mg988.0excellent
phosphorus237.20 mg342.8good
manganese0.66 mg332.7good
magnesium116.80 mg292.4good
zinc2.31 mg211.7good


World’s Healthiest
Foods Rating
excellentDRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very goodDRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
goodDRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Cashews. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Cashews, raw
(Note: “–” indicates data unavailable)
0.25 cup
(40.00 g)
GI: low
Protein7.29 g15
Carbohydrates12.08 g5
Fat – total17.54 g
Dietary Fiber1.32 g5
Starch— g
Total Sugars2.36 g
Monosaccharides0.04 g
Fructose0.02 g
Glucose0.02 g
Galactose0.00 g
Disaccharides2.32 g
Lactose0.00 g
Maltose0.00 g
Sucrose2.32 g
Soluble Fiber— g
Insoluble Fiber— g
Other Carbohydrates8.39 g
Monounsaturated Fat9.52 g
Polyunsaturated Fat3.14 g
Saturated Fat3.11 g
Trans Fat0.00 g
Calories from Fat157.86
Calories from Saturated Fat28.02
Calories from Trans Fat0.00
Cholesterol0.00 mg
Water2.08 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B10.17 mg14
Vitamin B20.02 mg2
Vitamin B30.42 mg3
Vitamin B3 (Niacin Equivalents)2.17 mg
Vitamin B60.17 mg10
Vitamin B120.00 mcg0
Biotin— mcg
Choline— mg
Folate10.00 mcg3
Folate (DFE)10.00 mcg
Folate (food)10.00 mcg
Pantothenic Acid0.35 mg7
Vitamin C0.20 mg0
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)0.00 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)0.00 mcg (RAE)0
Vitamin A mcg Retinol Equivalents (RE)0.00 mcg (RE)
Retinol mcg Retinol Equivalents (RE)0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)0.00 mcg (RE)
Alpha-Carotene0.00 mcg
Beta-Carotene0.00 mcg
Beta-Carotene Equivalents0.00 mcg
Cryptoxanthin0.00 mcg
Lutein and Zeaxanthin8.80 mcg
Lycopene0.00 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)0.36 mg (ATE)2
Vitamin E International Units (IU)0.54 IU
Vitamin E mg0.36 mg
Vitamin K13.64 mcg15
Boron— mcg
Calcium14.80 mg1
Chloride— mg
Chromium— mcg
Copper0.88 mg98
Fluoride— mg
Iodine— mcg
Iron2.67 mg15
Magnesium116.80 mg29
Manganese0.66 mg33
Molybdenum— mcg
Phosphorus237.20 mg34
Potassium264.00 mg8
Selenium7.96 mcg14
Sodium4.80 mg0
Zinc2.31 mg21
Omega-3 Fatty Acids0.02 g1
Omega-6 Fatty Acids3.11 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitol0.05 g
17:1 Heptadecenoic0.00 g
18:1 Oleic9.41 g
20:1 Eicosenoic0.06 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic3.11 g
18:2 Conjugated Linoleic (CLA)— g
18:3 Linolenic0.02 g
18:4 Stearidonic— g
20:3 Eicosatrienoic— g
20:4 Arachidonic— g
20:5 Eicosapentaenoic (EPA)— g
22:5 Docosapentaenoic (DPA)— g
22:6 Docosahexaenoic (DHA)— g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.01 g
10:0 Capric0.01 g
12:0 Lauric0.01 g
14:0 Myristic0.01 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic1.57 g
17:0 Margaric0.02 g
18:0 Stearic1.29 g
20:0 Arachidic0.11 g
22:0 Behenate0.07 g
24:0 Lignoceric0.04 g
Alanine0.30 g
Arginine0.77 g
Aspartic Acid0.65 g
Cysteine0.14 g
Glutamic Acid1.64 g
Glycine0.34 g
Histidine0.17 g
Isoleucine0.29 g
Leucine0.54 g
Lysine0.34 g
Methionine0.13 g
Phenylalanine0.35 g
Proline0.30 g
Serine0.39 g
Threonine0.25 g
Tryptophan0.10 g
Tyrosine0.18 g
Valine0.40 g
Ash1.02 g
Organic Acids (Total)— g
Acetic Acid— g
Citric Acid— g
Lactic Acid— g
Malic Acid— g
Taurine— g
Sugar Alcohols (Total)— g
Glycerol— g
Inositol— g
Mannitol— g
Sorbitol— g
Xylitol— g
Artificial Sweeteners (Total)— mg
Aspartame— mg
Saccharin— mg
Alcohol0.00 g
Caffeine0.00 mg

The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation “–” to represent those nutrients for which no value was included in this version of the database.


  • Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007 Jan;15(1):107-16. 2007. PMID:17228038.
  • Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60. 2006. PMID:17125534.
  • Davis CD. Low dietary copper increases fecal free radical production, fecal water alkaline phosphatase activity and cytotoxicity in healthy men. J Nutr. 2003 Feb; 133(2):522-7. 2003.
  • Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983.
  • Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
  • Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996.
  • Hu FB, Stampfer MJ. Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence. Curr Atheroscler Rep 1999 Nov;1(3):204-9. 1999.
  • Kelly JH Jr, Sabate J. Nuts and coronary heart disease: an epidemiological perspective. Br J Nutr. 2006 Nov;96 Suppl 2:S61-7. 2006. PMID:17125535.
  • Resnicow K, Barone J, Engle A, et al. Diet and serum lipids in vegan vegetarians: a model for risk reduction. J Am Diet Assoc 1991 Apr;91(4):447-53. 1991. PMID:16190.
  • Tsai CJ, Leitzmann MF, Hu FB, Willett WC, Giovannucci EL. Frequent nut consumption and decreased risk of cholecystectomy in women. Am J Clin Nutr. 2004 Jul;80(1):76-81. 2004. PMID:15213031.
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.

Related posts

Leave a Comment