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    Home » Recipes » How To

    Cashews Benefits for Vegans (+ Recipes)

    By Elaine Gordon · Published: Jun 1, 2023 · Modified: Jul 19, 2023

    Cashews are an incredibly versatile and nutrient-dense "nut" that are a staple in vegan cooking. In addition to being delicious on their own as a stand-alone snack, they can be transformed and used in ways such as dairy-free cheese, milk, cream, yogurt and butter!

    Bundle of raw cashews with a white background.
    Vegan cashew cream cheese frosting in a glass bowl with a silver knife lifting some out with a white background.
    A spoonful of vegan sour cream lifted above a blue bowl of vegan sour cream with a white background.

    Cashews offer plant-based protein and are considered an excellent source of copper as well as a good source of potassium, magnesium, manganese, vitamin K, phosphorus and zinc. In this post, I'll cover in depth nutrition information about cashews as well as how to soak them, transform them and use them in vegan recipes.

    Table of Contents:

    • What are cashews?
    • Nutrition facts of cashews
    • Health benefits of cashews
    • Soaking cashews
    • How to roast cashews
    • How to store cashews
    • Vegan recipes featuring cashews
    A clear glass jar of raw cashews soaking in water on a white marble counter with a white background.

    What are cashews?

    Cashews are commonly referred to as a nut, but did you know that technically this not accurate? By definition a cashew is actually a seed.

    Let me walk you through the process of how cashews grow. Cashews come from cashew trees native to Brazil but are now grown throughout the world. These trees grow cashew apples (not edible!), and at the bottom of each of these apples is a drupe, which is a fruit containing a single seed. The single seed found within this drupe is the cashew that we call a nut. Confusing, right?

    An overhead angle of raw cashews soaking in a clear glass jar with a white marble background.

    Nutrition facts of cashews

    A single serving of raw, unsalted cashews is 1 ounce (28.35 grams), which is roughly 18 nuts. According to the USDA, one serving of cashews provides 69% of the recommended daily value (DV) for copper, roughly 20% of the DV for both magnesium and manganese, 15% of the DV for zinc, 13% of the DV for phosphorus, 10% of the DV for thiamin and 8% of the DV for Vitamin K. Here is the full nutritional breakdown of cashews from the USDA:

    • Calories: 157
    • Total Fat: 12.4g
    • Cholesterol: 0mg
    • Sodium: 3.4mg
    • Total Carbohydrates: 8.6g
      • Dietary Fiber: 0.9g
      • Total Sugars: 1.7g
    • Protein: 5.2g
    • Iron: 1.9mg (10.5%)
    • Zinc: 1.6mg (14.9%)
    • Copper: 0.6mg (69.3%)
    • Magnesium: 82.8mg (19.7%)
    • Manganese: 0.5mg (20.5%)
    • Vitamin B6: 0.12mg (6.9%)
    • Vitamin K: 9.7mcg (8.1%)
    • Phosphorus: 168mg (13.4%)
    • Potassium: 187mg (4%)
    • Thiamin: .12mg (10%)
    Raw cashews soaking in a clear glass Pyrex measuring cup on a white marble counter with a white background.

    Health benefits of cashews

    The National Library of Medicine concluded that nuts as a whole (including tree nuts such as cashews) are nutrient rich foods with wide-ranging cardiovascular and metabolic benefits. Nut consumption has been found to contribute to a reduced risk of coronary heart disease, including sudden cardiac death, and also decreases total and LDL-cholesterol (source).

    Given my background in public health, understanding the purpose and effects of each ingredient I use in my recipes is very important to me. Oftentimes people look only at the top of the nutrition label for things like fat content, cholesterol and protein but neglect to review the vitamins and minerals. Cashews in particular are rich in many minerals, each of which are essential!

    Overhead angle of raw cashews in a silver bowl with a white marble background.

    Copper

    Copper is necessary for many important functions such as energy production, maintaining the nervous and immune systems and brain development (source). A deficiency in copper could cause issues such as anemia, bone fractures, an irregular heartbeat and thyroid problems (source).

    Cashews are among the foods with the highest copper content! Vegans can also get copper from shiitake mushrooms, almonds, sunflower seeds, leafy greens and even dark chocolate, so it is relatively easy to get enough copper on a plant-based diet.

    Magnesium

    Magnesium supports muscle and nerve function in addition to energy production, and chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis (source). Magnesium is also a safe option for migraine prevention and can be an effective option for headaches including migraines, tension-type headaches and cluster headaches (source).

    A single serving of cashews contains 20% of the DV for magnesium. Magnesium is also high in other plant-based foods such as pumpkin seeds, chia seeds, almonds, spinach, oats and black beans (source).

    Manganese

    Manganese is used to make energy and protect from cell damage, and also helps with strong bones, reproduction, blood clotting and a healthy immune system (source).

    A single serving of cashews contains 20% of the DV for manganese. Manganese is also abundant in whole grains such as brown rice, oatmeal and whole wheat bread, other nuts, legumes and leafy vegetables (source).

    Iron

    Cashews are a good plant-based source of iron (10.5% of the DV per serving). Iron is an essential mineral that is necessary for making hemoglobin in red blood cells, which help transport oxygen from the lungs to the rest of the body. A deficiency in iron can cause weakness, fatigue, dizziness and/or lightheadedness.

    To enhance the absorption of iron, it is recommended to pair cashews with a source of vitamin C such as bell peppers, broccoli, mango, citrus or tomatoes. For example, you could make my vegan cashew cream to serve overtop pasta and mix in roasted veggies like bell peppers and/or broccoli. This recipe for Pasta Primavera is a perfect example of this. And this recipe for Weeknight Roasted Veggie Creamy Vegan Pasta is another example of pairing the iron from cashews with vitamin C-rich veggies for better absorption.

    Zinc

    Zinc is necessary for cell growth, building proteins, healing damaged tissue and supporting a healthy immune system (source). A deficiency can also cause a loss of taste and smell!

    Of all the minerals that cashews are rich in, zinc is the one vegans tend to be lacking most as it is most abundant in red meat, seafood and poultry. Also, common vegan staple ingredients such as beans and grains contain phytates which actually reduce the amount of zinc the body absorbs (source). Therefore, it is important for vegans to incorporate foods high in zinc regularly into their diet.

    In addition to cashews, other good sources of zinc are pumpkin seeds, quinoa, almonds, oats and chickpeas.

    Phosphorus

    Phosphorus is a key element of bones, teeth and cell membranes, and also regulates the normal function of nerves and muscles (source). The foods richest in phosphorus are dairy, red meat, poultry, seafood, legumes and nuts. Therefore, it is important for vegans not to overlook legumes and nuts! Cashews contain 13% of the DV per serving.

    Similar to zinc, the body does not absorb phosphorus as well from plant-based foods due to phytates that can reduce the mineral's absorption. Cooking, sprouting and soaking help break down phytic acid so that phosphorus is more easily absorbed (source). Fortunately, soaking cashews is common in many vegan recipes!

    Soaking cashews

    Cashews are crunchy and delicious by themselves, but soaking them is what brings out their versatility, especially in vegan recipes. When soaked, cashews become soft so that when blended they are creamy. They are a popular choice as a dairy substitute in almost any form given their neutral flavor and creamy texture.

    Water being poured on raw cashews in a clear Pyrex measuring cup with a white background.
    Raw cashews soaking in a clear glass Pyrex measuring cup with a white background.
    Raw cashes being sprayed with water in a strainer above a silver sink.
    Overhead angle of raw cashews in a glass bowl next to an empty glass jar and a bowl of water.
    Overhead angle of water being poured into a glass of raw cashews with a white marble background.
    Raw cashews being soaked in a clear glass mason jar with a white background.
    Measuring cups of soaked cashews and raw cashews side by side with a white background.
    A soaked cashew and a raw cashew side by side on a white marble counter with a white background.
    Overhead angle of a soaked cashew next to a raw cashew with a white marble background.

    Benefits of soaking cashews

    Soaking cashews in advance makes them more easily digestible, but it also helps make the nutrients more available.

    One of the main things that happens when cashews soak is they absorb the water and soften. The softer the cashews, the smoother and creamier your recipe will turn out! Soaked cashews also swell in size because of water retention, so skipping this step may affect the outcome of your recipe. If you skip soaking, you will likely need to add more liquid in order to compensate.

    A mason jar and a clear Pyrex measuring cup filled with raw cashews and water with a white background.

    How to use soaked cashews

    Soaked cashews are incredibly useful in vegan, dairy-free and paleo cooking. Soaking transforms the normally irresistible crunchy cashews into a smooth, creamy and silky consistency. They can be used to make milks, yogurts, creams, cheeses and sauces. These types of recipes and additional information on soaking (including quick and overnight methods) can be found in my comprehensive post on How (and Why!) to Soak Cashews Properly.

    How to roast cashews

    Roasted cashews are a delicious snack and are widely available in grocery stores, but did you know that you can easily roast them yourself? Store-bought cashews often contain peanut, soybean or canola oil, so if you are sensitive or allergic to these then roasting at home is a great option!

    To roast cashews, use a 2:1 cashew to salt ratio (½ cup cashews, ¼ cup salt). Heat the salt first on the stovetop, then lower the heat and add the cashews. Toss the cashews to coat them with the salt, and after about 5-7 minutes they should be golden brown. Done!

    How to store cashews

    I buy raw, unsalted cashews in the bulk section of my grocery store and store them in the refrigerator (or freezer) in a large, airtight mason jar. In the refrigerator cashews can last up to six months, and they can actually last up to a year if you store them in the freezer.

    Vegan Ice Cream Cake with chocolate vegan ice cream on top with upside down cones on a white cake platter with a white background.
    2 homemade chocolate cherry ice cream cones in clear glasses next to four cherries with a white background.
    Berries and Cream Vegan Popsicles next to a bowl of blueberries and loose blueberries on a white background.
    Pasta with cherry tomatoes topped with cashew cream next to loose tomatoes, basil and loose garlic with a white background.
    A hand pouring cashew cream over cooked pasta in a silver pot next to a sheetpan of roasted vegetables and a white towel with a white background.
    Creamy Vegan Picnic Pasta Salad in two white bowls next to a silver fork and an orange bell pepper with a white marble background.
    Creamy Vegan Butternut Squash Pasta in a white bowl with a silver fork lifted above.
    Vegan White Pasta Sauce being poured over cooked pasta with a white marble background.
    A glass bowl of pasta coated with vegan pasta sauce next to a glass bowl of broccoli and a silver fork and striped towel with a white background.
    A glass jar of easy vegan pasta sauce with a silver spoon lifting sauce above it next to a striped towel with a white marble background.
    Gluten-Free Pasta Bake on a white plate over a light gray towel with a white marble background.
    Quick Lemony Pasta in a white bowl over a checkered towel next to a sliced lemon with a white marble background.

    Vegan recipes featuring cashews

    Cashews are the star in many vegan recipes ranging from sauces to entrees and especially desserts! Here are some of my favorites:

    • Condiments and sauces: 
      • Easy Homemade Vegan Cashew Cream
      • Easy Homemade Vegan Sour Cream
      • Easy Green Onion Cashew Sauce 
      • Poppy Seed Dressing
      • Creamy Vegan Pasta Sauce
    • Dips: 
      • Vegan French Onion Dip
      • Creamy Roasted Garlic Dip
      • Cinnamon Vanilla Fruit Dip
    • Soups: 
      • Speedy Creamy Broccoli Soup
      • Roasted Butternut Squash Soup
      • Carrot Ginger Soup
      • Cream of Asparagus Soup
    • Entrees: 
      • Creamy Mexican Casserole with Black Beans & Quinoa
      • Roasted Spaghetti Squash with Black Lentils and Creamy Marinara
      • Creamy Butternut Squash "Risotto" (no rice needed!)
      • Easy Vegan Mozzarella Cheese (for pizza!)
      • Creamy Vegan Garlic Mushroom Fettuccine
      • Vegan No-Boil Pasta Bake
      • The Best Vegan Mac N Cheese
      • Pasta al Limone
    • Sides:
      • Cucumber Salad with Dill & Red Onion
      • Best Vegan Mashed Potatoes
      • Creamy Vegan Picnic Pasta Salad
    • Desserts: 
      • Mint Chocolate Chip Ice Cream
      • Grain-Free Key Lime Pie Bars
      • 5-Ingredient Vegan Peppermint Patties
      • Berries & Cream Popsicles
      • No-Churn Blender Vanilla Ice Cream
      • Vegan & Paleo Pecan Pie Bars
      • Easy Vanilla Blender Icing
      • No-Churn Chocolate Cherry Ice Cream
      • Vegan Pumpkin Pie Pudding
      • No-Cook Vegan Blackberry Vanilla Pudding
      • No-Bake Vegan Pumpkin Pie
    How (and Why!) to Soak Cashews Properly - Overnight and Quick Soak Method

    Please comment below with your favorite way to incorporate cashews into your diet, and tag @eatingbyelaine on Instagram so I can see your final shots of any of these recipes you make!

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    Hi! I'm Elaine.

    Here I combine my passion for creating easy plant-based and gluten-free recipes with my health education background (MPH, MCHES) to make cooking approachable for anyone regardless of dietary restrictions or sensitivities.

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