Cashews are generally considered a healthy, nutritious nut for most diets. Research shows they may offer an antioxidant boost, protect the heart, support weight management, and more.

Plus, the specific way they’re prepared may help maximize these potential benefits even more.

1. Rich in Nutrients

Cashews are a solid source of many vitamins and minerals, including:

• Vitamin K
• Protein
• Magnesium
• Copper
• Iron
• Zinc
• Phosphorus

A 1-ounce (oz) serving of dry roasted cashews provides almost 70% of the Recommended Dietary Allowance (RDA) of copper, which helps support the nervous and immune systems, among other bodily functions.

2. Contain Beneficial Plant Compounds

Nuts, in general, are known for their antioxidant properties, which can help lower inflammation and potentially offer protection against certain types of chronic diseases.

Specifically, cashews (like other tree nuts) contain polyphenols and carotenoids, which can help combat oxidative stress and cellular damage.

Initial research suggests that cashews roasted rather than raw may even offer additional antioxidant activity, though more evidence is required to back this up.

3. May Boost Heart Health

Though higher in fat, nuts are generally considered a heart-healthy food. Cashews and other nuts contain monounsaturated and polyunsaturated fatty acids, which can support heart health by helping to lower cholesterol levels.

Some studies suggest that swapping a high-carb snack for cashews daily appears to support the management of total low-density lipoprotein (LDL) cholesterol (or “bad” cholesterol) and triglyceride levels.

Other research shows that eating more nuts overall may be connected to a lower risk of heart disease along with a lower risk of stroke mortality.

4. May Help You Lose Weight

Nuts like cashews are nutrient-rich and packed with vitamins and minerals. They also contain dietary fiber, which experts say can help you feel fuller for longer and support weight management.

Research suggests replacing a daily snack (like red meat or processed foods) with nuts is linked to less weight gain over time and a lower risk of obesity.

5. May Benefit People With Type 2 Diabetes

Studies show that people with type 2 diabetes who consume cashews may experience benefits like improved insulin level control, improved high-density lipoprotein (HDL) cholesterol (or “good” cholesterol) levels, and reduced systolic blood pressure. Other research has pointed to long-term regular nut consumption as helpful in preventing type 2 diabetes.

Experts theorize that nuts like cashews help maintain blood sugar levels by combining healthy fats, fiber, and a reduced amount of carbohydrates.

6. Easy to Add to Your Diet

You can add cashews to your diet in a variety of ways, such as the following:

• Eaten alone as a snack, Whole cashew nuts can be raw or roasted. Some research found that combining tree nuts with dried fruits could reduce the risk of heart disease and diabetes.
• Added as a topping: When paired with a carbohydrate, the protein in cashews can help you feel fuller for longer. Pair cashews with a healthy whole grain like oatmeal or Greek yogurt.
• Cooked with a meal: Cashews are also traditionally included in international cuisines. For a savory serving, you might cook them with a stir-fry or chicken dish.
• Used as a nut-based milk or peanut butter alternative: Some people swap out cow’s milk for unsweetened cashew milk, which tends to have fewer calories. For those who prefer a different nut butter, cashew butter can offer more iron (and a milder taste) than other varieties.

A Word From Verywell

Cashews bring flavor, texture, and nutrition to any dish, whether in smoothies, sauces, or as a crunchy topping. Toss them into stir-fries, salads, or grain bowls. Blend into pesto or pulse them with nutritional yeast for a dairy-free Parmesan, or use them as a crust for tofu or veggies.

Potential Downsides

Nuts like cashews are a healthy addition to most diets. However, there are some potential downsides, which include:

• High in calories: Though eating cashews daily is OK, stick to the recommended serving size (roughly 1 oz or a small handful) to avoid overdoing it on the calories.
• Cashews may interfere with certain medications: Some drugs work differently in your body when cashews are present. Check with a healthcare provider, mainly if you take blood-thinning medications, blood pressure drugs, or antibiotics.
• Not safe for people with tree nut allergies: Because cashews are tree nuts, you shouldn’t consume them if you have a history of tree nut allergies. An estimated 20% of people in the United States are allergic to tree nuts and may experience a cashew allergy.

Can You Eat Cashews Every Day?

A daily serving of nuts, like cashews, can help support a balanced diet. Here are a few tips to keep in mind:

• Limit varieties that contain additives, like extra oil, salt, or sugar listed on the label
• Maintain the recommended portion size, which is roughly 1 oz or a small handful for calorie intake purposes
• Be mindful of nutritional content in proportion to the rest of your diet because nuts like cashews naturally contain fat and minerals like selenium that should be consumed in moderation

Cashews vs. Other Healthy Nuts: Which Is Better?

The best type of nuts to choose may vary based on your specific health needs and preferences.

Cashews are mainly known as a source of copper and magnesium. Compared to other nuts, they have a relatively low-fat content per serving, at 13.2 grams of fat per ounce.

Cashews have less fiber and protein than other varieties, like peanuts, pistachios, or almonds. And research suggests that walnuts may have the highest amounts of beneficial compounds out of all nuts.

Summary

Cashews are a nutritious snack containing protein and minerals like copper, magnesium, iron, and zinc. They also contain beneficial plant compounds that can help protect against chronic disease. In addition, cashews may offer benefits for supporting heart health, preventing and managing type 2 diabetes, and maintaining weight loss.

Though you can eat a portion-size serving of cashews daily, you should avoid varieties that contain added salts, oils, and sugars. Check with a healthcare provider to ensure this addition to your diet is right for you, especially if you’re taking prescription medication or have an underlying health condition.