Cashews
Botanically speaking, cashews aren't true nuts at all, but the seeds of the cashew fruit (Anacardium occidentale), an evergreen tree from tropical regions such as Brazil, India, Vietnam and parts of Africa. The actual fruit, the so-called cashew apple, is yellow to red in color, with the kernel sitting in a kidney-shaped shell underneath. With their mild, nutty flavor and creamy texture, cashews can be used in many ways: as a snack, in pesto, as a base for vegan cream cheese, in curries or salads.
Contents
- 1. Cashews at a glance
- 2. Cultivation, processing & varieties
- 3. Nutrients & tolerability
- 4. Buying, storage & shelf life
- 5. Culinary use & recipes
- 6. Frequently asked questions & comparison with other nuts
1. Cashews at a glance
Cashew trees belong to the cashew family, just like pistachios and mango. The trees bear both the cashew apple and, at its lower end, the actual cashew nut in its hard shell. After harvesting, the kernel is removed from the shell, a step that requires special care due to the skin-irritating substances in the raw shell (cardol). Commercially available cashews have already been pre-treated and are safe to eat.
2. Cultivation, processing & varieties
2.1 Cultivation and production
Cashew trees grow in tropical regions such as Brazil, India, Vietnam and various African countries. Harvesting is often still done by hand, as is shelling, which is demanding work due to the skin-irritating properties of the shell. Fair trade certifications therefore play an important role in ensuring fair working conditions along the supply chain. Since cashew trees need a tropical climate, there is no cultivation in Germany or Europe, so transport from the growing regions is correspondingly part of the environmental footprint.
2.2 Varieties and grades
Organic cashews come from ecological cultivation without chemical-synthetic pesticides and are usually somewhat more expensive. Hand-cracked cashews are more labor-intensive to process, while machine-shelled goods are cheaper. There are also differences in size: whole kernels are well suited for snacking, while broken pieces are cheaper and work well for pesto or grinding.
2.3 Roasting, salting & further processing
Cashews can be roasted in a pan or in the oven, ideally at moderate heat so the delicate fats aren't affected. They can then be salted or caramelized sweet-and-salty. For spreads or vegan cheese substitutes, cashews are often soaked, overnight in water or, as a quick method, in hot water, and then finely puréed. Ground cashews are also suitable as a binder or substitute for ground almonds in recipes.
→ Discover roasted & salted cashews in the shop
3. Nutrients & tolerability
3.1 Nutrients at a glance
Cashews provide around 550 to 600 kilocalories per 100 grams; a handful of about 30 grams comes to around 170 kilocalories. The fat content is 42 to 48 percent and consists mainly of mono- and polyunsaturated fatty acids, with the omega-3 content being fairly low compared to walnuts. The carbohydrate content is around 30 percent, a small part of which is fiber, and the protein content is 15 to 18 percent.
Cashews contain vitamins B1 and B6, but lack notable vitamin B12, which is particularly relevant for people on a vegan diet. Among minerals, the high magnesium content stands out, and cashews also provide iron, zinc, potassium and some calcium.
3.2 Possible risks & tolerability
Like other nuts and seeds, cashews can trigger allergies. Anyone with a nut allergy or known cross-allergies should be cautious. Histamine reactions to cashews are rare but can occur in individual cases. Eating larger amounts can cause bloating or diarrhea, since plant compounds such as lectins or oxalic acid can cause discomfort in people with a sensitive digestive tract. Given the relatively high fat and calorie content, it's worth keeping an eye on portion size.
As mentioned above, only the raw, untreated shell contains the skin-irritating substance cardol; commercially available, roasted or otherwise pre-treated cashews are safe.
3.3 How many cashews per day?
A handful, about 30 grams, is considered a common guideline. The combination of fat, protein and fiber provides good satiety, which is why cashews make a good snack in between meals without needing large amounts.
4. Buying, storage & shelf life
Cashews should be stored cool, dry and dark, ideally in an airtight container. They keep a little longer in the fridge. Unopened packages keep for several months up to about a year; after opening, it's best to use them up within a few weeks. You can recognize spoiled cashews by a rancid smell, bitter taste, or visible mold or black spots — in that case they should no longer be eaten.
Cashews also freeze well and then keep for several months up to a year. Thawed goods should be used up promptly.
5. Culinary use & recipes
5.1 Savory
Cashews are a popular substitute for pine nuts in pesto, for example combined with wild garlic. In Indian and Asian cuisine, they're often used in curries and wok dishes. They also add crunch and a mild, creamy flavor to salads and bowls, for example with grapes, spinach, arugula or couscous.
5.2 Sweet
Roasted cashews with honey and cinnamon, or dipped in chocolate, make a popular sweet snack. Cashews also work well in cookies and other baked goods.
5.3 Plant-based alternatives
Soaked and puréed cashews are a popular base for vegan cream cheese, cashew milk or cashew yogurt. If you're up for it, you can even try fermenting cashew paste into a cheese alternative.
→ Discover cashews for your recipes
6. Frequently asked questions & comparison with other nuts
6.1 Are cashews actually nuts?
Botanically, no, they count as the seeds of the cashew fruit. In everyday language, however, like almonds or pistachios, they are usually called nuts.
6.2 Cashews compared with other nuts
Compared to almonds, cashews have less fiber and protein but are creamier and easier to digest. Peanuts, botanically a legume, contain more protein, while cashews taste milder and sweeter and provide slightly more carbohydrates. Walnuts, in turn, contain more omega-3 fatty acids and taste more bitter, while cashews are more versatile in sweet dishes. Anyone wanting to substitute cashews in a recipe can use almonds, sunflower seeds or pine nuts, although the specific flavor can only be replicated to a limited extent.
6.3 How to recognize spoiled cashews
A rancid smell or taste, visible mold or dark spots are clear warning signs. If in doubt: better to throw them away.
6.4 Cashews during pregnancy and sport
During pregnancy, as at any other time, cashews provide vitamins, minerals and plant-based protein; as with any energy-dense food, it's worth keeping an eye on calorie content. Cashews are also easy to use as a protein-rich snack around sporting activity, for example chopped over muesli or in a smoothie.
Conclusion
Cashews are a versatile, creamy food with a good nutrient profile of healthy fats, plant-based protein and magnesium. Anyone who pays attention to origin and quality, ideally organic or fair-trade certified, and keeps an eye on portion size, can easily incorporate cashews into a varied diet, whether as a snack, in pesto, or as a base for plant-based alternatives to dairy products.