Cashew nuts
BLS 4.0 food: Cashew nut (Cashewkern), code H170100 · cross-reference USDA FDC #170162
Per portion (25 g)
155 kcalenergy
5.3 gprotein
0.75 gfibre
11.8 gfat
6.5 gcarbohydrate
Verified benefits — authorised EU health claims
Cashew nuts meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 14 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 14 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 14 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionReplacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 80 % of fatty acids are unsaturated and they provide 55 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionVitamin K contributes to normal blood clotting.
✓ 34.8 µg per 100 g = 46 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 34.8 µg per 100 g = 46 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 54 more authorised claims
Thiamine contributes to normal energy-yielding metabolism.
✓ 0.58 mg per 100 g = 53 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 0.58 mg per 100 g = 53 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to the normal function of the heart.
✓ 0.58 mg per 100 g = 53 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 7 mg per 100 g = 44 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 7 mg per 100 g = 44 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 7 mg per 100 g = 44 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 7 mg per 100 g = 44 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.53 mg per 100 g = 38 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.53 mg per 100 g = 38 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.53 mg per 100 g = 38 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.53 mg per 100 g = 38 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.53 mg per 100 g = 38 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 11.4 µg per 100 g = 23 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 11.4 µg per 100 g = 23 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 11.4 µg per 100 g = 23 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 67.7 µg per 100 g = 34 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 67.7 µg per 100 g = 34 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 67.7 µg per 100 g = 34 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 67.7 µg per 100 g = 34 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 67.7 µg per 100 g = 34 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 67.7 µg per 100 g = 34 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 258 mg per 100 g = 69 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 258 mg per 100 g = 69 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 258 mg per 100 g = 69 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 258 mg per 100 g = 69 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 258 mg per 100 g = 69 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 689 mg per 100 g = 34 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 689 mg per 100 g = 34 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 500 mg per 100 g = 71 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 6.4 mg per 100 g = 46 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 6.4 mg per 100 g = 46 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 6.4 mg per 100 g = 46 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 6.4 mg per 100 g = 46 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 6.4 mg per 100 g = 46 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 5.2 mg per 100 g = 52 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 5.2 mg per 100 g = 52 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 5.2 mg per 100 g = 52 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 5.2 mg per 100 g = 52 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 5.2 mg per 100 g = 52 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 5.2 mg per 100 g = 52 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 5.2 mg per 100 g = 52 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 5.2 mg per 100 g = 52 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 5.2 mg per 100 g = 52 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 19.9 µg per 100 g = 36 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 19.9 µg per 100 g = 36 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 19.9 µg per 100 g = 36 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 19.9 µg per 100 g = 36 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 19.9 µg per 100 g = 36 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 2.1 mg per 100 g = 206 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 2.1 mg per 100 g = 206 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 2.1 mg per 100 g = 206 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 2.1 mg per 100 g = 206 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 2 mg per 100 g = 98 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 2 mg per 100 g = 98 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🫀 Improve cholesterol🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 25 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 618 kcal | 155 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 21 g | 5.3 g | BLS PROT625 · Laboratory analysis | |
| Fat | 47.1 g | 11.8 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 26 g | 6.5 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 6.2 g | 1.5 g | BLS SUGAR · Calculated by formula | |
| starch | 19.8 g | 5 g | BLS STARCH · Aggregated from several sourcesreferenceNorwegian Food Safety Authority; Norwegian Food Composition Database; 2021 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 Converted value from: Public Health England ; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 | |
| Dietary fibre | 3 g | 0.75 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 0.8 g | 0.2 g | BLS FIBSOL · Laboratory analysis | |
| Water | 4.1 g | 1 g | BLS WATER · Laboratory analysis | |
| Salt | 0.03 g | 0.01 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 25 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 9.3 g | 2.3 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 28.8 g | 7.2 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 8.6 g | 2.2 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.08 g | 0.02 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.08 g | 0.02 g | BLS F18:3CN3 · Laboratory analysis | |
| omega6 | 8.5 g | 2.1 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 8.5 g | 2.1 g | BLS F18:2CN6 · Laboratory analysis | |
| Oleic acid | 28.6 g | 7.1 g | BLS F18:1CN9 · Laboratory analysis |
Vitamins
| Nutrient | per 100 g | per 25 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 0 µg | 0 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.29 mg | 0.07 mg | 2 % | BLS VITE · Other nutrient databasereferenceConverted value from: Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 |
| Vitamin K | 34.8 µg | 8.7 µg | 46 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.58 mg | 0.14 mg | 53 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.18 mg | 0.04 mg | 13 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 7 mg | 1.8 mg | 44 % | BLS NIAEQ · Calculated by formula |
| Vitamin B6 | 0.53 mg | 0.13 mg | 38 % | BLS VITB6 · Laboratory analysis |
| Biotin | 11.4 µg | 2.9 µg | 23 % | BLS BIOT · Laboratory analysis |
| Folate | 67.7 µg | 16.9 µg | 34 % | BLS FOL · Calculated by formula |
Minerals & trace elements
| Nutrient | per 100 g | per 25 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 10 mg | 2.5 mg | BLS NA · Aggregated from several sourcesreferencePublic Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Rijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2024 Norwegian Food Safety Authority, Norwegian Food Composition Database 2023 U.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. | |
| Potassium | 689 mg | 172 mg | 34 % | BLS K · Laboratory analysis |
| Calcium | 38 mg | 9.5 mg | 5 % | BLS CA · Laboratory analysis |
| Magnesium | 258 mg | 64.5 mg | 69 % | BLS MG · Laboratory analysis |
| Phosphorus | 500 mg | 125 mg | 71 % | BLS P · Laboratory analysis |
| Iron | 6.4 mg | 1.6 mg | 46 % | BLS FE · Laboratory analysis |
| Zinc | 5.2 mg | 1.3 mg | 52 % | BLS ZN · Laboratory analysis |
| Iodine | 5 µg | 1.3 µg | 3 % | BLS ID · Laboratory analysis |
| Selenium | 19.9 µg | 5 µg | 36 % | USDA FDC 170162 |
| Copper | 2.1 mg | 0.52 mg | 206 % | BLS CU · Laboratory analysis |
| Manganese | 2 mg | 0.49 mg | 98 % | BLS MN · Laboratory analysis |
| fluoride | 0 mg | 0 mg | BLS FD · Other nutrient databasereferenceFood Standards Australia New Zealand; Australian Food Composition Database – Release 2.0; 2022 |
Essential amino acids
| Nutrient | per 100 g | per 25 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.48 g | 0.12 g | BLS HIS · Laboratory analysis | |
| Isoleucine | 0.81 g | 0.2 g | BLS ILE · Laboratory analysis | |
| Leucine | 1.5 g | 0.38 g | BLS LEU · Laboratory analysis | |
| Lysine | 1 g | 0.25 g | BLS LYS · Laboratory analysis | |
| Methionine | 0.36 g | 0.09 g | BLS MET · Laboratory analysis | |
| Phenylalanine | 0.97 g | 0.24 g | BLS PHE · Laboratory analysis | |
| Threonine | 0.73 g | 0.18 g | BLS THR · Laboratory analysis | |
| Tryptophan | 0.31 g | 0.08 g | BLS TRP · Laboratory analysis | |
| Valine | 1.1 g | 0.28 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.