Cashews
Food · Fat & Oil · Food, Typed Supps
One of the better magnesium sources among common nuts.
Stage by stage
- Intake (Dense nut structure): Chewing releases fat, protein, and minerals from the dense structure.
- Stomach (Fat & protein digestion): Fat and protein digestion begins.
- Small intestine (Magnesium & zinc absorbed): Magnesium, zinc, and healthy fats are absorbed together.
- Muscle & nerve tissue (Magnesium-dependent function): Absorbed magnesium supports muscle relaxation and nerve signalling, similar to a magnesium supplement.
Timing
A small handful (about an ounce) is the typical serving.
Time to effect
- Weeks: Regular intake contributes to magnesium and zinc status.
Allergens
Contains: Tree nuts. Derived from what this food is, not from a product label.
Eating patterns
Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Gluten-free. Depends on the product: Low-FODMAP.
Satiety
62 on the satiety index, where white bread is 100 — low. Modelled from the Holt et al. (1995) measurements.
Environmental footprint
0.4 kg CO2e and 4134 litres of freshwater per kg, matched to "Nuts" in Poore & Nemecek (2018), Science 360.
Cost band
Pricey — roughly £16 per kg, as a band midpoint rather than a price.
Key nutrients
Nutrition per 100g
- Calories: 604.7
- Protein: 17g
- Carbohydrate: 26.8g
- of which sugars: 6.5g
- Fat: 47.7g
- of which saturated: 8.2g
- Fibre: 3.4g
- Sodium: 7mg
Food vs. supplement
An ounce of cashews provides a meaningful fraction of daily magnesium needs — comparable in some ways to a modest magnesium supplement dose, plus healthy fats and zinc a mineral-only pill doesn’t include.
Kitchen tip
They are technically a seed, not a true nut, and have a softer texture and slightly different fat profile than almonds or walnuts.
Common myth
“All nuts have similar magnesium content.” In reality: Magnesium content varies meaningfully between nuts — cashews and almonds are relatively higher, while others like macadamias are lower.
Recipes that use it
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