Cashews are seldom truly raw because heat is usually used to remove the cardol they contain. Cardol is a toxic oil contained in the shell that can cause severe irritation to the skin and mucous membranes. This toxin can be deactivated by either steaming the nuts in their shell, roasting them dry, as is the case with this ingredient, or roasting them in hot oil. The shell is also so hard that it is difficult to remove without first heating the cashews. You can purchase roasted cashews unsalted or salted and/or seasoned.
Culinary uses:
Roasted cashews are a nice addition to any mixed salad. They enhance the flavor of vegetable dishes and are also a nice addition to rice dishes. Cashew butter can be used to thicken sauces or season spreads. In addition, cashews are often an ingredient in desserts (e.g., raw cakes).
Nutritional information:
In a 100-gram serving, raw cashews provide 553 Calories, 67% of the Daily Value (DV) in total fats, 36% DV of protein, 13% DV of dietary fiber and 11% DV of carbohydrates. Cashews are rich sources (> 19% DV) of dietary minerals, including particularly copper, manganese, phosphorus, and magnesium (79-110% DV), and of thiamin, vitamin B6 and vitamin K (32-37% DV). Iron, potassium, zinc, and selenium are present in significant content (14-61% DV) (table). Cashews (100 grams, raw) contain 113 milligrams (1.74 gr) of beta-sitosterol.1
There is hardly another food that contains a higher proportion of the essential amino acid tryptophan than cashews. Tryptophan is an essential nutrient in the production of the neurotransmitter serotonin. Cashews are also a good source of minerals such as magnesium and iron.
Allergies:
For some 6% of people, cashews can lead to complications or allergic reactions which may be life-threatening. These allergies are triggered by the proteins found in tree nuts, and cooking often does not remove or change these proteins. Reactions to cashew and tree nuts can also occur as a consequence of hidden nut ingredients or traces of nuts that may inadvertently be introduced during food processing, handling, or manufacturing, particularly in Europe.1
General information:
The cashew tree (Anacardium occidentale) is a tropical evergreen tree that produces the cashew seed and the cashew apple. It can grow as high as 14 m (46 ft), but the dwarf cashew, growing up to 6 m (20 ft), has proved more profitable, with earlier maturity and higher yields. The species is originally native to northeastern Brazil. Portuguese colonists in Brazil began exporting cashew nuts as early as the 1550s. Major production of cashews occurs in Vietnam, Nigeria, India, and Ivory Coast. The cashew nut, often simply called a cashew, is widely consumed. It is eaten on its own, used in recipes, or processed into cashew cheese or cashew butter. The shell of the cashew seed yields derivatives that can be used in many applications including lubricants, waterproofing, paints, and arms production, starting in World War II. The cashew apple is a light reddish to yellow fruit, whose pulp can be processed into a sweet, astringent fruit drink or distilled into liquor.1
Dry roasting procedure:
Conventional roasted cashews are generally roasted in oil. However, dry roasting is the process used for this ingredient. The cashews are gently dry roasted in the oven, and as no oil is used in the process, they retain more of their natural flavor. Temperatures of around 200 °C are used to roast the cashews, whereby this is also enough heat to deactivate the cardol. Roasting also makes the shells crack open so that they are easier to remove. The roasting process has to be carefully controlled so that the cashews don’t take on a dark color. After roasting, the cashews are usually shelled by hand, which requires a certain degree of skill.
Literature / Sources:
- Wikipedia. Cashew [Internet]. Version dated May 1, 2018 [Quoted May 1, 2018]. Available from: https://en.wikipedia.org/wiki/Cashew
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 574 kcal 2'402 kJ | 28.7% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 46 g | 66.2% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 9.2 g | 45.8% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 33 g | 12.1% Recommended daily allowance according to the GDA: 270g |
Sugars | 5.0 g | 5.6% Recommended daily allowance according to the GDA: 90g |
Fiber | 3.0 g | 12.0% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 15 g | 30.6% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:16.0 mg) | 41 mg | 1.7% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Min | Copper, Cu | 2.2 mg | 222.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Prot | Tryptophan (Trp, W) | 0.24 g | 96.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Fat | Linoleic acid; LA; 18:2 omega-6 | 7.7 g | 77.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Elem | Phosphorus, P | 490 mg | 70.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Elem | Magnesium, Mg | 260 mg | 69.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Prot | Valine (Val, V) | 1.0 g | 65.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Prot | Threonine (Thr, T) | 0.59 g | 64.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Prot | Isoleucine (Ile, I) | 0.73 g | 59.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Min | Zinc, Zn | 5.6 mg | 56.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Prot | Leucine (Leu, L) | 1.3 g | 53.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Linoleic acid; LA; 18:2 omega-6 | 7.7 g | 77.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.16 g | 8.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.24 g | 96.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Valine (Val, V) | 1.0 g | 65.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Threonine (Thr, T) | 0.59 g | 64.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Isoleucine (Ile, I) | 0.73 g | 59.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Leucine (Leu, L) | 1.3 g | 53.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Phenylalanine (Phe, F) | 0.79 g | 51.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Lysine (Lys, K) | 0.82 g | 44.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Methionine (Met, M) | 0.27 g | 29.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Vitamin K | 35 µg | 46.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Folate, as the active form of folic acid (née vitamin B9 and | 69 µg | 35.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Biotin (ex vitamin B7, H) | 13 µg | 26.0% Recommended daily allowance according to the EU: LMIV-2011: 50 µg |
Pantothenic acid (vitamin B5) | 1.2 mg | 20.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Thiamine (vitamin B1) | 0.20 mg | 18.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Vitamin B6 (pyridoxine) | 0.26 mg | 18.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Riboflavin (vitamin B2) | 0.20 mg | 14.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Niacin (née vitamin B3) | 1.4 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Vitamin E, as a-TEs | 0.92 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Vitamin C (ascorbic acid) | 0 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vitamin A, as RAE | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Phosphorus, P | 490 mg | 70.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Magnesium, Mg | 260 mg | 69.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Potassium, K | 565 mg | 28.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Calcium, Ca | 45 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Sodium, Na | 16 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Copper, Cu | 2.2 mg | 222.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Zinc, Zn | 5.6 mg | 56.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Iron, Fe | 6.0 mg | 43.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Manganese, Mn | 0.83 mg | 41.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Selenium, Se | 12 µg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Iod, I (Jod, J) | 11 µg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 150 µg |
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