Effects of Eating Cashews

Cashews Compared to Other Nuts

So, how do cashews stack up to other nuts? They are all fairly equal, although they have some notable differences. Cashews have slightly less protein than almonds and walnuts, and slightly more carbohydrates in the form of natural sugars, according to data from the United States Department of Agriculture (USDA).

Almonds have a few more calories, with 162 per ounce (oz), but they also have more fiber — 3.5 grams (g) per oz compared with less than 1 g per oz of cashews. Dietary fiber offers many health benefits, from helping control appetite to lowering cholesterol. Increasing your fiber intake may help reduce your risk of heart disease, diabetes, constipation, and colon cancer, according to UCSF Health.

The balance of fats is also different. Cashews have more saturated fat than almonds and walnuts, which are both higher in unsaturated fats. But this doesn’t likely affect the health benefits, as the saturated fat content of a serving of cashews is still well below the recommended daily amount.

Disadvantages of Cashew Nuts

When eaten in moderation, cashew nuts are a nutritious addition to your diet. Like all nuts, they are good sources of healthy fats, fiber, and minerals, according to Cleveland Clinic. Cashews contain nutrients that boost heart health, promote healthy blood sugar levels, and protect your joints.

But as with all nuts, cashews are high in calories. So, keep in mind that one serving of nuts is 1 oz.

One oz of cashews — about 18 medium nuts, according to Cleveland Clinic — has 157 calories. That’s not a huge amount — it’s about 8 percent of the total daily calories for a typical 2,000-calorie diet. But it’s very easy to eat more than 18 cashews in one sitting without realizing it. This can quickly increase the calories in your snack and make up an even greater portion of your daily calories.

Eating all those cashews means you’re likely going to exceed your calorie needs for the day, unless you carefully watch your intake of other foods. Taking in too many calories leads to weight gain. The more calories you eat in excess of your body's daily needs, the more weight you put on.

The bottom line? Cashews are very healthy for you as long as you eat them in moderation. As with all foods, though, variety is the key to getting a broad spectrum of nutrients. So, mix it up with almonds, walnuts, pecans, hazelnuts, and Brazil nuts every once in a while.