Cashews: Nutrient Profile
What is Cashews richest in? Below are the vitamins, minerals and amino acids that 100 g of Cashews delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Cashews: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B1 (Thiamine) | 0.4 mg | 🟡 35% | Turns carbs into energy |
| 2 | Vitamin K | 34 mcg | 🟡 28% | Blood clotting & bone |
| 3 | Vitamin B6 | 0.4 mg | 🟡 25% | Brain & metabolism |
| 4 | Vitamin B5 (Pantothenic Acid) | 0.9 mg | 🟡 17% | Energy metabolism |
| Minerals | ||||
| 1 | Copper | 2.2 mg | 🟢 244% | Iron use; connective tissue |
| 2 | Manganese | 1.7 mg | 🟢 72% | Bone & metabolism |
| 3 | Magnesium | 292 mg | 🟢 70% | Muscle, nerves & energy |
| 4 | Zinc | 5.8 mg | 🟢 53% | Immunity & healing |
| 5 | Phosphorus | 593 mg | 🟡 47% | Bones & cellular energy |
| 6 | Iron | 6.7 mg | 🟡 37% | Carries oxygen in blood |
| 7 | Selenium | 20 mcg | 🟡 36% | Antioxidant & thyroid |
| 8 | Potassium | 660 mg | 🟡 14% | Blood pressure & fluid balance |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 4.5 g | 🟢 | Brain signaling (glutamate) |
| 2 | Arginine | 2.1 g | 🟡 | Blood flow (nitric oxide) |
| 3 | Aspartic acid | 1.8 g | 🟡 | Cellular energy & detox |
| 4 | Leucine | 1.5 g | 🟡 | Builds muscle (BCAA) |
| 5 | Valine | 1.1 g | 🟡 | Muscle & energy (BCAA) |
| 6 | Serine | 1.1 g | 🟡 | Cell membranes & brain |
| 7 | Phenylalanine | 1.0 g | 🟡 | Dopamine & focus |
| 8 | Glycine | 0.9 g | 🟡 | Collagen, calm & sleep |
| 9 | Lysine | 0.9 g | 🟡 | Collagen & immunity |
| 10 | Alanine | 0.8 g | 🟡 | Energy (glucose cycle) |
| 11 | Proline | 0.8 g | 🟡 | Collagen & joints |
| 12 | Isoleucine | 0.8 g | 🟡 | Muscle & energy (BCAA) |
| 13 | Threonine | 0.7 g | 🟡 | Collagen & gut lining |
| 14 | Tyrosine | 0.5 g | 🟡 | Dopamine & thyroid |