Introduction

Cashews are one of the world’s favourite nuts. They are creamy, mildly sweet and endlessly versatile: a satisfying snack on their own, a rich base for curries and sauces, a crunchy topping for rice and a key ingredient in many sweets. In Sri Lanka, cashews are part of celebrations, from wedding feasts to festive tables.

But cashews are more than a treat. A small handful provides protein, healthy fats, fibre and a useful range of minerals, especially copper and magnesium. Like all nuts, they are also energy-dense, so knowing how much to eat helps you enjoy them as part of a balanced diet.

We grow cashews on our own plantation, and our harvest becomes Udari Cashew Nuts and Udari Oven Roasted Cashews. This article explains what cashews contain, what research suggests about nuts and health, how raw and roasted cashews compare, how many to eat, who should take care, and simple ways to enjoy cashews every day. It is general information, not medical advice: if you have a health condition or food allergy, follow the advice of your doctor or dietitian.

What is in a handful of cashews?

A typical handful of cashews weighs about 28 g to 30 g, roughly 16 to 18 whole kernels. The table below shows approximate values for 28 g of unroasted, unsalted cashews, based on reference nutrition databases.

Values vary slightly with the source and size of the kernels. Daily values are based on general adult reference intakes.

Healthy fats

Most of the fat in cashews is unsaturated, mainly monounsaturated fat (the same type found in olive oil) with some polyunsaturated fat. Replacing saturated fats in the diet with unsaturated fats is linked with better blood cholesterol levels.

Protein

Cashews provide plant protein, which makes them useful for vegetarians and vegans, especially when combined with pulses and grains through the day.

Copper

Cashews are one of the richest common food sources of copper. Copper helps the body form red blood cells, supports the immune system and nervous system, and helps make collagen and use iron.

Magnesium

Magnesium is involved in hundreds of processes in the body, including muscle and nerve function, energy production, blood pressure regulation and bone health. Many people do not get enough magnesium, and nuts are a convenient source.

Other minerals

Cashews also provide zinc, which supports immune function and wound healing; iron, needed for oxygen transport in the blood; phosphorus, which supports bones and teeth; and manganese, which supports bone formation and metabolism.

What does research say about nuts and health?

Many large studies have looked at people who eat nuts regularly. Overall, regular nut consumption, as part of a balanced diet, has been associated with:

• Better heart health. Nuts are linked with improved blood cholesterol and a lower risk of heart disease in observational studies and trials.
• Weight management. Despite their calories, nuts eaten in sensible portions are not generally linked with weight gain. Their protein, fat and fibre help people feel full.
• Better blood sugar control. Nuts have a low glycaemic impact and may help moderate blood sugar rises when eaten with carbohydrate foods.

Most studies look at nuts in general, and fewer focus on cashews alone. Cashews contain slightly more carbohydrate and slightly more saturated fat than some other nuts, such as almonds and walnuts, but they still fit well into a healthy diet. Research continues, and no single food prevents or cures disease. The benefits come from eating nuts as part of an overall balanced diet and lifestyle.

Raw versus roasted cashews

What “raw” means for cashews

Cashews sold as “raw” are not truly raw. Every cashew has been heated during processing to remove it safely from its shell, because the shell contains a caustic liquid. “Raw” cashews have simply not been roasted or flavoured after processing. Our guide to cashew processing for Udari explains how cashews are processed.

How roasting changes cashews

Roasting drives out a little moisture and develops a deeper, toasty flavour and crunchier texture. Because some water is lost, roasted cashews have slightly more calories per gram than unroasted ones, but the difference is small. Nutrient content stays broadly similar, although very high roasting temperatures can affect some delicate compounds.

Dry-roasted versus fried

The bigger difference is how cashews are roasted. Fried cashews are cooked in oil, which can add fat and calories, and the quality of the oil matters. Dry-roasted cashews are roasted in hot air without added oil.

Udari Oven Roasted Cashews are dry-roasted in an oven and never fried in oil. Udari Cashew Nuts are natural kernels, not roasted, salted or flavoured, so you control exactly how they are cooked.

Salted versus unsalted

Salted cashews add sodium. If you are watching your salt intake, choose unsalted cashews and season your food in other ways.

How many cashews should you eat?

A small handful, about 28 g to 30 g a day, is a common recommended portion of nuts. That is roughly 16 to 18 whole cashews and about 160 kcal. This amount fits well into most balanced diets and provides a good share of daily copper and magnesium.

Tips for portion control:

• Portion them out into a small bowl instead of eating from the pack.
• Use them as an ingredient, adding a small amount to curries, salads, rice or yoghurt.
• Pair them with fruit for a balanced snack.

Who should take care with cashews?

People with nut allergies

Cashews are tree nuts, and tree nut allergy can cause serious, even life-threatening, reactions. People with a cashew allergy may also react to pistachios, which are closely related. Anyone with a known or suspected nut allergy should avoid cashews and seek medical advice. Udari cashew products contain cashew nuts, a tree nut allergen.

Young children

Whole nuts are a choking hazard for young children. For small children, cashews should be ground, blended into a smooth paste or finely chopped, and introduced following medical guidance.

People prone to kidney stones

Cashews contain oxalates, which can contribute to some types of kidney stone in susceptible people. If you have been advised to follow a low-oxalate diet, ask your doctor or dietitian about nuts.

People watching calories

Cashews are nutritious but energy-dense. Enjoy them in sensible portions, especially if you are managing your weight.

Everyday ways to enjoy cashews

As a snack

Udari Oven Roasted Cashews are ready to eat straight from the pack: golden, crunchy and satisfying. Combine them with dried fruit for a quick trail mix, or pack a small portion for school, work or travel.

In Sri Lankan cooking

• Kaju curry (cashew curry). Soak Udari Cashew Nuts in warm water for one to two hours, then simmer them in coconut milk with turmeric, curry powder, onion, garlic and curry leaves until tender and creamy. A festive favourite.
• Rice toppings. Fry cashews in a little ghee until golden and scatter them over yellow rice, biriyani or fried rice.
• Sweets. Add chopped cashews to love cake, dodol, milk toffee and other sweets.

In everyday dishes

• Cashew paste. Blend soaked cashews with a little water to make a smooth paste that adds creaminess to curries and soups without cream.
• Cashew milk. Blend soaked cashews with water and strain for a simple plant-based milk.
• Salads and stir-fries. Toss in a handful of roasted cashews for crunch.
• Breakfast. Sprinkle chopped cashews over porridge, yoghurt or fruit.

Roasting cashews at home

If you want to roast Udari Cashew Nuts yourself:

1. Spread the cashews in a single layer on a baking tray.
2. Roast in a preheated oven at about 160°C for 8 to 12 minutes, stirring halfway.
3. Watch closely, because cashews go from golden to burnt quickly.
4. Cool completely before storing in an airtight container.

You can also dry-roast them in a heavy pan over low heat, stirring constantly. For a spiced snack, toss warm roasted cashews with a pinch of salt and Udari Chilli Powder or Udari Pepper.

How cashews compare with other nuts

Every nut has its own strengths. The table below compares approximate values for 28 g of several popular unroasted nuts.

Cashews are a little higher in carbohydrate and lower in fibre than many nuts, which is part of what makes them so creamy and mildly sweet. They are among the best common sources of copper. A mix of different nuts across the week gives the widest range of nutrients.

Recipe: simple Sri Lankan kaju curry

This creamy cashew curry is a festive favourite, and it is easier to make than many people think. It serves four as part of a rice and curry meal.

Ingredients

• 250 g Udari Cashew Nuts
• 1 tablespoon coconut oil
• 1 medium onion, finely sliced
• 3 cloves garlic, chopped
• A small piece of ginger, chopped
• 1 green chilli, slit
• A sprig of curry leaves
• A small piece of pandan (rampe) leaf
• A small stick of cinnamon
• 1 teaspoon Udari Curry Powder
• ½ teaspoon Udari Turmeric Powder
• 400 ml thin coconut milk
• 200 ml thick coconut milk
• Salt to taste

Method

1. Soak the cashews in warm water for one to two hours, or overnight in cool water, then drain. Soaking softens them so they cook creamy and tender.
2. Heat the coconut oil in a pan. Add the onion, garlic, ginger, green chilli, curry leaves, pandan leaf and cinnamon, and fry gently until the onion is soft and golden.
3. Add the curry powder and turmeric, and stir for a few seconds until fragrant.
4. Add the drained cashews and stir to coat them in the spices.
5. Pour in the thin coconut milk, add salt, and simmer gently for 15 to 20 minutes, until the cashews are tender.
6. Add the thick coconut milk and simmer for a further 5 minutes without boiling hard, so the sauce stays smooth.
7. Taste, adjust the salt, and serve with rice.

For a richer, greener version, add a handful of green peas in step 5. For extra heat, add a pinch of Udari Chilli Powder, or slit a fresh Scotch bonnet chilli and simmer it in the sauce, removing it before serving.

Cashews in plant-based cooking

Cashews are one of the most useful ingredients in plant-based cooking because, when soaked and blended, they become remarkably smooth and creamy.

• Cashew cream. Blend soaked cashews with a little water until silky. Use it in place of dairy cream in curries, soups and pasta sauces.
• Cashew “cheese” spreads. Blend soaked cashews with lemon juice, garlic, salt and herbs for a savoury spread.
• Cashew milk. Blend one part soaked cashews with about four parts water, then strain if you want it extra smooth.
• Desserts. Blended cashews make a creamy base for plant-based puddings and frozen desserts.

Because cashews are mild in flavour, they take on the taste of spices, herbs and sweeteners easily.

Storing cashews to keep them fresh

Cashews contain natural oils that can go stale or rancid if exposed to air, heat, light or moisture.

• Keep unopened packs in a cool, dry place out of direct sunlight.
• After opening, reseal the pack tightly or transfer the cashews to an airtight jar.
• In hot, humid weather, store opened cashews in the refrigerator.
• For longer storage, freeze cashews in an airtight container.
• Discard cashews that smell bitter, sour or like paint, which are signs of rancidity.

Illustrative example

The following example is illustrative and does not describe a real person.

A family wants healthier snacks for school and work. Instead of buying fried snacks, they portion Udari Oven Roasted Cashews into small containers each morning, about a handful each, and pair them with a piece of fruit. At weekends, they soak Udari Cashew Nuts and make a creamy kaju curry for lunch, using cashew paste rather than cream to thicken a vegetable curry later in the week. Cashews become a regular, measured part of their meals rather than an occasional treat.

Frequently asked questions

Are cashews good for you?

Yes, in sensible portions. Cashews provide protein, mainly unsaturated fats, fibre and minerals such as copper, magnesium and zinc. As with all nuts, portion size matters because they are energy-dense.

How many cashews can I eat a day?

A common recommendation is a small handful of nuts a day, about 28 g to 30 g, or roughly 16 to 18 cashews.

Are roasted cashews less healthy than raw cashews?

Not significantly, if they are dry-roasted and unsalted. Fried and heavily salted cashews add fat and sodium. Udari Oven Roasted Cashews are dry-roasted, never fried.

Can cashews help with weight loss?

No single food causes weight loss. But nuts eaten in sensible portions can help you feel full and are not generally linked with weight gain in studies.

Are cashews safe for people with diabetes?

Cashews have a low glycaemic impact and can be part of a balanced diet for many people with diabetes. Follow the advice of your doctor or dietitian about portions.

Why are cashews never sold in their shells?

Because the shell contains a caustic liquid that can burn the skin. Cashews have to be processed before they are safe to eat.

Should I soak cashews before eating them?

There is no need to soak cashews for snacking. Soaking is useful for cooking: it softens the kernels, so they cook evenly in curries and blend into a smooth paste or cream.

Are cashews good for children?

Cashews can be a nutritious part of a child’s diet, but whole nuts are a choking risk for young children. Offer them ground, finely chopped or as a smooth paste, and follow medical advice about introducing nuts, especially if there is a family history of allergy.

Do cashews contain cholesterol?

No. Like all plant foods, cashews contain no cholesterol. Most of their fat is unsaturated.

Conclusion

Cashews are delicious, versatile and nutritious. A small handful gives you plant protein, mainly unsaturated fats, fibre and a good share of your daily copper and magnesium, with zinc, iron and phosphorus too. Enjoyed in sensible portions, as a snack or in cooking, they fit easily into a balanced diet.

Udari Cashew Nuts and Udari Oven Roasted Cashews come from our own cashew plantation. Natural or oven-roasted and never fried, they make it easy to enjoy cashews every day.

Ready to enjoy cashews from our own plantation? Explore the Udari range.

Shop Udari Cashews

Sources

• USDA FoodData Central, nuts, cashew nuts, raw: https://fdc.nal.usda.gov/
• Healthline, are cashews good for you? Nutrition, benefits and downsides: https://www.healthline.com/nutrition/cashews
• Harvard T.H. Chan School of Public Health, The Nutrition Source: nuts for the heart: https://nutritionsource.hsph.harvard.edu/food-features/nuts-for-the-heart/
• NHS, food allergy and choking hazards for young children: https://www.nhs.uk/conditions/baby/weaning-and-feeding/foods-to-avoid-giving-babies-and-young-children/
• National Institutes of Health, Office of Dietary Supplements, copper and magnesium fact sheets: https://ods.od.nih.gov/factsheets/list-all/