Cashews are among the most popular of all nuts due to their mild and slightly buttery taste and their crunchy yet soft consistency. They are often found in student food or muesli, are a popular snack between meals and are also becoming increasingly important in the production of vegetable alternatives to dairy products.
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Nevertheless, many people give the healthy kernels a wide berth because, as is well known, cashews are high in fat. Find out why your concerns about the fat content of cashews are unfounded and why you should include them in your diet:
Where do cashew kernels come from?
Strictly speaking, from a botanical point of view, cashews are not even nuts. They are the seeds of the cashew apple and are therefore a type of stone fruit. The cashew kernels form a 2-3 cm long stem at the bottom of the pepper-like fruit.
The cashew tree originally comes from Brazil but now also grows in India and some African countries. There, the fruit is also processed into juice, jam or schnapps.
Cashews as a true superfood
We talk about superfoods when a food is more nutritious than others, and cashew nuts definitely fit this description.
For example, they are rich in B vitamins such as B2, B5 and B6. These vitamins help our body to convert food into valuable energy and strengthen our immune system.
Particularly impressive is their content of B1, which contributes to the regeneration of our nervous system.
Another reason why cashews are so healthy is their high mineral content. They are a particularly good source of iron, magnesium and zinc, which cannot be produced by the body itself and must therefore be ingested through food.
100 grams of cashew nuts provide 270 milligrams of magnesium, which is already 100% of the recommended daily intake of this important mineral. This is how cashews boost our performance, which is why they are often found in trail mix.
The zinc they contain has an anti-inflammatory effect and ensures strong hair and nails. It also works from the inside against skin impurities. Cashews are therefore also a delicious aid when it comes to beauty.
Does the fat in cashews make you fat?
It is common knowledge that nuts are real calorie bombs and contain a lot of fat. Nevertheless, they are a popular snack for health-conscious people and can even help you lose weight.
Compared to other nuts, cashews are the nuts with the fewest calories at 553 kCal per 100 grams. By comparison, pecans are the most calorific nuts, with 705 calories per 100 grams.
In terms of fat content, cashews come out on top with 44%, the lowest of all nuts. Macadamia nuts are the worst offenders here, with 73%.
Despite their high calorie and fat content, cashews are the ideal snack for those on a diet.
The reason for this is their high fibre content, because dietary fibres reduce the feeling of hunger and at the same time increase the feeling of satiety. So if you snack on cashews regularly, you automatically eat less and thus save calories overall.
Nevertheless, you should pay attention to the amount if you are currently on a diet. A handful of cashews a day is healthy and supportive, but it shouldn't be more than that.
The healthy fat in cashews
When we think of fat, we usually think of greasy junk food like crisps, burgers, chips and the like. However, it is not true to say that fat is always unhealthy. In fact, fat is an important component of our food and is essential for our body.
Fat is harmful when you eat too much of the so-called saturated fatty acids. These are found mainly in animal products such as butter, cream, sausage or cheese. Eating too much of the unhealthy fat can lead to high cholesterol and cardiovascular disease.
The fat you consume in the form of cashews is mainly made up of unsaturated fatty acids. These healthy fats lower cholesterol levels and have a positive effect on the cardiovascular system.
They also help the body to absorb the fat-soluble vitamins A, D, E and K. These vitamins promote wound healing, protect our cells and are important for strong teeth and bones.
Conclusion and breakfast tips
Although cashews actually contain a lot of fat, they have the lowest fat content of all nuts. They mainly supply our body with healthy fats, which make an important contribution to our health.
We think cashew nuts are particularly good at breakfast. Add a portion of cashews to your muesli for that extra crunch, use them as a delicious topping for your porridge or try our wonderfully creamy Cashew Green Smoothie Bowl.
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Our top tip: process cashews into fresh cashew milk and use it as a delicious and healthy alternative to conventional milk or plant-based drinks from the supermarket for your porridge or muesli – with no additives and always fresh:
