Quick answer: Cashews are a high-protein nut (~18g per 100g) and a strong source of iron, magnesium, zinc and copper. Their creamy texture and slightly sweet flavour make them one of the most versatile nuts for snacking and cooking.
Cashew nutrition (per 100g)
- Protein: ~18g
- Lower in fat than many nuts
- Iron, magnesium, zinc, copper
- Plant-based source of minerals important for energy and immunity
Benefits
- High protein for a satisfying plant-based snack.
- Mineral-rich — useful iron and zinc for vegetarians.
- Versatile — great roasted, in stir-fries or blended into creamy sauces.
How many a day?
A 30g serving (about 18 cashews) provides ~5g of protein and fits a daily snack.
FAQ
Are cashews good for vegetarians?
Yes — they supply plant protein plus iron and zinc, minerals that matter on a meat-free diet.
Are cashews high in protein?
Yes — at ~18g per 100g they are among the higher-protein nuts.
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