How Many Calories in 1 Cup Cashews?
The buttery, creamy tree nut known as cashew has become very popular with both health-conscious people and food lovers. Cashews are a great addition to your diet because they have a variety of health advantages and have a satisfying crunch and flavor. In this article, we will how many calories in 1 cup cashews. And a 1 cup of cashews provides around 786 calories, while one ounce (approximately 28 grams) of cashews contains about 157 calories.
We’ll explore the amazing advantages these nuts offer in addition to revealing their calorie count. In order to find out how many calories cashews have and how they can improve your general health, read on to learn more about this amazing nut’s nutritional prowess.
Cashews Nutrition Facts
Here is one cup of cashews nutrition facts:
- Calories: Cashews are a calorie-dense food with an average of 786 calories per one-cup serving (roughly 137 grams).
- Protein: There are roughly 17 grams of protein in one cup of cashews. Cashews are a good source of plant-based protein.
- Fat: Cashews are renowned for having a good amount of fat. About 62 grams of fat, mostly monounsaturated and polyunsaturated fats, can be found in one cup.
- Carbs: Low levels of carbohydrates can be found in cashews. Approximately 32 grams of carbohydrates can be found in one cup.
- Fiber: A modest amount of dietary fiber is offered by cashews. Three grams of fiber, which aids in digestion and encourages satiety, are found in one cup.
- Copper: A great source of copper is cashews. About 2.2 milligrams of copper, which is important for generating energy and protecting against free radicals, are present in one cup.
- Magnesium: Magnesium is an important mineral involved in many bodily processes, and one cup of cashews provides a significant amount of this mineral, providing about 330 milligrams.
- Manganese: One cup of cashews has about 1.6 milligrams of manganese in it. Manganese is crucial for bone growth and antioxidant activity.
- Zinc: With 5.6 milligrams of zinc per cup, cashews are a good source of the mineral. Immune system health as well as many enzymatic processes depend on zinc.
- Phosphorus: With 593 milligrams of phosphorus in one cup, cashews are high in this mineral. The production of energy and the health of the bones depend on phosphorus.
- Iron: Iron is notably present in cashews. About 7.7 milligrams of iron, which is necessary for the transport of oxygen and the synthesis of energy, are found in one cup.
- Selenium: Selenium, an important mineral with antioxidant properties, is found in cashews. There are roughly 24 micrograms of selenium in one cup.
- Thiamine (Vitamin B1): Thiamine can be found in cashews; one cup has about 0.9 milligrams of it. Thiamine plays a role in nerve and energy metabolism.
- Vitamin K: Approximately 16 micrograms of vitamin K are present in one cup of cashews. The health of your bones and blood clotting depend on vitamin K.
- Vitamin B6: One cup of cashews contains about 0.8 milligrams of vitamin B6. Immune system operation, mood regulation, and brain development are all impacted by vitamin B6.
One cup of cashews can offer you a substantial amount of protein, good fats, vital minerals like copper and magnesium, and vital vitamins like thiamine and vitamin B6. To reap the nutritional benefits of cashews, keep in mind that they should be consumed in moderation as part of a healthy diet.
Health Benefits of Cashews
Not only are cashews delicious, but they also have a number of health advantages. Oleic acid and linoleic acid, two heart-healthy monounsaturated and polyunsaturated fats, are found in cashews.
These fats have been linked to lower LDL cholesterol levels, or “bad” cholesterol, and higher HDL cholesterol levels, or “good” cholesterol. The risk of heart disease and stroke can be reduced as a result.
Cashews can help you lose weight even though they are high in calories. Cashews’ combination of protein, fiber, and good fats works to increase satiety and can help regulate appetite, which may lead to a reduction in total calorie intake.
Cashews contain a wealth of vital nutrients. They contain all nine of the essential amino acids needed for good health, making them a good source of protein. Additionally, cashews contain essential minerals like copper, magnesium, manganese, zinc, phosphorus, and iron that are necessary for many bodily processes like energy production, bone health, and immune system performance.
Antioxidants found in cashews include substances like flavanols, tocopherols, and carotenoids. These antioxidants lower the risk of chronic diseases like cancer, heart disease, and age-related macular degeneration by defending the body’s cells from harm from dangerous free radicals.
Due to the magnesium, phosphorus, and copper they contain, cashews help maintain healthy bones. In order to maintain bone strength and density and lower the risk of osteoporosis and fractures, these minerals are essential. Cashews contain the mineral magnesium, which has been linked to the control of blood pressure. With enough magnesium in the body, blood vessels can be relaxed, promoting healthy blood flow and possibly reducing the risk of hypertension.
Because cashews have a low glycemic index, their effect on blood sugar levels is negligible. They also include good fats and fiber, which can enhance insulin sensitivity and control blood sugar levels. Vitamin E, zinc, magnesium, antioxidants, and vitamin E are just a few of the nutrients found in cashews that promote brain health. These nutrients support healthy cognition, memory, and the brain.
Their antioxidants and good fats can support healthy skin and hair. They support the synthesis of collagen, which is necessary for healthy hair, skin, and nails, as well as the prevention of oxidative stress, skin elasticity maintenance, and hair growth. Due to their high levels of protein and healthy fat, cashews are a good source of energy. They offer a steady release of energy and can serve as a healthy snack to fend off fatigue and maintain energy levels all day.
Cashews have a lot of health advantages, but it’s important to remember that they also contain a lot of calories. When incorporating them into your diet, moderation is key. In order to reap the benefits of these foods as part of a well-rounded and balanced diet, take into account portion control and balance them with other nutrient-dense foods.