Cashews are considered a high fat and calorie food, but when eaten in moderation, are very healthy. This nut is actually a kidney shaped seed, with a delicate and buttery flavour, that comes from the cashew apple in the northeastern part of Brazil. Cashews come from the same family as the mango and pistachio.
Cashews are a good source of fibre and protein. Rich in monounsaturated fat, a diet that includes these nuts helps protect the heart. The cashew is also rich in copper, folate, selenium and B vitamins.
Cashews come oil roasted, raw, dry roasted and smoked. Their calories will depend on how they are prepared.
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Dry Roasted Cashew
There are about 8 calories per dry roasted cashew nut. A serving is considered 20 cashews, which contains about 162 calories. There are about 13.4 grams of fat and 8.4 grams of carbohydrates in one serving. Twenty cashews contain .9 grams of fibre.
Oil Roasted Cashew Nut
An oil roasted cashew nut contains more than 9 calories per nut. Based on 20 cashews in a serving, there are more than 14 grams of fat and more than 10 grams of carbohydrates. One serving also has less than 1 gram of fibre.
A raw cashew nut contains about 8 calories. One serving of cashews, or about 20 cashew nuts, contains about 9.1 grams of carbohydrates and 13 grams of fat. A raw cashew nut has about 1 gram of fibre.
About 75 per cent of the fat in a cashew nut comes from unsaturated fats or oleic acid. Oleic acid is the same acid found in heart-healthy olive oil. Oleic acid is credited for lowering triglycerides--fats that are carried through the blood stream and are known to raise the risk of heart disease.
Reduce the Risk of Gallstones
By eating only 28.4gr of cashews or nuts a day, you can reduce your risk of getting gallstones by 25 per cent. This is about a handful of nuts, or 2 tablespoons of cashew nut butter or 20 cashew nuts.
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