Cashews: nutrition and how to use it

Fun facts

• The cashew nut hangs from the bottom of a juicy false fruit called the cashew apple. Each fruit produces exactly one nut.
• The cashew shell contains an oil that burns the skin, so the nuts must be steamed or roasted to remove the shell. That means "raw" cashews in the market have actually been through heat.
• 100g of cashews has 553 kcal, 18.2g of protein, 43.9g of fat and 30.2g of carbs, more carbs than almonds or walnuts. Iron is notable too: 6.7mg.
• Vietnam is one of the world's largest cashew exporters, with a famous growing region in Binh Phuoc. Cashews appear in 8 kOBE recipes.

Choosing and storing

Choose whole, ivory nuts that are not broken, spotted with mold or smelling of stale oil. Keep them in an airtight jar somewhere cool, dry and away from sunlight, and in the fridge if you will keep them a while. For salted roasted cashews, check the sodium line on the label.

Cooking it well

Dry roast over low heat until lightly golden for a lovely aroma, no oil needed. Soak cashews for a few hours and blend them to get a thick, smooth cream for nut milk, vegan cream sauces or curries. In stir-fries, add cashews at the very end so they stay crunchy. Cashews also bring a little iron to your meal; read more in Which foods are rich in iron?.

Frequently asked questions