Cashews — 553 kcal

Cashews are the creamiest, most butter-flavored nut in the world — and their 553 kcal per 100 g reflects a uniquely balanced profile among nuts: 18.2 g of protein, 43.9 g of fat (predominantly monounsaturated oleic acid, the same heart-healthy fat in olive oil), 30.2 g of carbohydrates (the highest among popular nuts), and 3.3 g of fiber. What most people don't know is that the cashew grows dangling from the bottom of a cashew apple — a fragile fruit that makes the "nut" one of the most labor-intensive crops to harvest. Every cashew shell contains urushiol (the same irritant in poison ivy), which is why they are always sold shelled and why raw processing demands careful handling.

What's Inside

Copper is cashews' extraordinary standout at 2.2 mg per 100 g (244% DV) — essential for iron metabolism, neurotransmitter synthesis, and collagen cross-linking in connective tissue. Iron itself comes in at 6.68 mg (37% DV), making cashews one of the richest plant-based iron sources available. Zinc (5.78 mg, 53% DV) is critical for immune function, wound healing, and DNA synthesis. Magnesium (292 mg, 70% DV) supports over 300 enzyme reactions and may reduce migraine frequency. Phosphorus (593 mg, 85% DV) is a structural component of every cell membrane. Potassium (660 mg) supports normal blood pressure. Selenium (19.9 mcg, 36% DV) activates antioxidant enzymes. Vitamin K (34.1 mcg, 28% DV) is essential for blood clotting and bone metabolism. Manganese (1.66 mg, 72% DV), thiamin (0.423 mg, 35% DV), B6 (0.417 mg, 25% DV), and folate (25 mcg) complete a mineral and vitamin profile that rivals a multivitamin tablet.

Getting It Right

Roast cashews at 150°C (300°F) for 12-15 minutes, stirring once at the halfway mark — they burn faster than other nuts due to their higher sugar content. For cashew cream (a vegan staple), soak raw cashews in boiling water for 1 hour, drain, and blend with fresh water until silky smooth — use it as a base for alfredo sauce, cheesecake filling, or salad dressings. Cashew butter blends more smoothly than any other nut butter because of the high fat-to-fiber ratio. In Indian cuisine, ground cashews thicken and enrich curries like korma and butter chicken. Store cashews in a sealed container in the refrigerator for up to 6 months; at room temperature they last about 4 weeks before the oils begin to taste stale.