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Benefits of Adding Cashews to Your Diet for More Protein

July 14, 2022

As published in the British Nutrition Foundation: In the UK, the average daily protein intake for people is 76.0 grams for those aged 19 to 64 and 67.0 grams for those 65 and over. This is more than enough and provides more protein than the RNI.

Let’s face it – protein is not the easiest of nutrients to get enough of. It’s one of those things we should be eating less of and more of at the same time. Protein provides our body with essential building blocks for growth, maintenance, and repair; but most people aren’t getting enough.
What are some easy ways to increase your daily protein intake? Many foods are high in protein, including nuts. Cashews happen to be a type of nut that also happens to be very versatile. Just one ounce of cashews provides about 6 grams of protein. When you compare that to other nuts – like almonds and walnuts, which each provide about 5 grams per ounce – it’s clear that cashews have an edge when it comes to their protein content.
They can be used in almost any recipe as a substitute for other nuts or even other types of seeds. Below you will learn about the benefits of adding cashews to your diet for more protein, along with recipes and ideas on how you can add them to your daily diet.

           Cashews for protein in the UK


What is so great about cashews?

As published: Cashews are the edible seeds of a tropical tree that grows in tropical climates. Cashew trees grow naturally in Brazil, India, and Vietnam. They are very healthy and nutritious seeds that are great for snacking and satisfying cravings, as well as for adding to many different recipes for extra protein. They're also high in minerals like magnesium, copper, and zinc. The cashew nut is rich in monounsaturated fatty acids, a type of fat known to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. A couple of handfuls of cashews contains about the same amount of calories as a Snickers bar, but with much more protein and significantly less fat and sugar.


The benefits of adding cashews to your diet for more protein

As mentioned above, one of the main benefits of adding cashews to your diet for more protein is that they are high in protein. One cup of cashews contains a whopping 21 grams of protein. What’s more, cashews are a great source of magnesium, which helps prevent cramps and spasms during exercise. As mentioned above, consuming more protein can help with weight loss. By consuming more protein, you will be able to eat more calories without gaining weight. This is because protein takes longer to digest than carbohydrates and fats, making you feel fuller for longer. This is particularly important for athletes and fitness enthusiasts whose bodies will need more protein and fewer carbohydrates for fuel during exercise and workouts.


Cashew Nutrition: Where’s all the protein?

As mentioned above, one cup of cashews contains a whopping 21 grams of protein. This is the same amount you’d find in 3 eggs. With such a high amount of protein, cashews make an excellent addition to your diet as they are a complete source of amino acids, meaning they contain all the essential amino acids our bodies can’t produce. Even though all nuts are a good source of protein, cashews, in particular, are a rich source of minerals and vitamins, such as iron, potassium, magnesium, and zinc. They are also a good source of fibre, which can help keep you feeling full.


6 ways you can add more cashews to your diet

As you have learned, cashews are a great way to increase your daily protein intake. They are also rich in several other essential nutrients. There are several different ways you can add more cashews to your diet:

  • Add cashews to trail mix - Trail mix is a great, portable snack to have on hand for busy days when you might not have time to sit down and eat a full meal. It can make a great pre-or post-workout snack, too. If you add cashews to your trail mix, you’ll get plenty of protein along with other nutrients to aid in muscle recovery.
  • Make a cashew dressing - Add some cashews to your salad dressing to up the amount of protein in your salad. You can also add cashews to your salad to add some protein and crunch to your salad.
  • Add cashews to your oatmeal - Oatmeal is a great, healthy breakfast. However, you might be getting bored of eating the same thing every day. Try adding cashews to your oatmeal for a tasty, protein-rich breakfast.
  • Use cashews in place of other nuts - Nuts are a great addition to many types of recipes. However, if you are trying to get more protein in your diet, you may want to consider using cashews in place of other types of nuts for some recipes. Cashews are about half the calories of almonds, for example, so you can add more to your recipes without going over your daily calorie needs.
  • Make cashew butter - Cashew butter is a great spread that you can use on toast, in sandwiches, or as a topping for other foods. You can make it yourself by blending cashews until they are smooth.
  • Sprinkle cashews on your salad - Instead of using croutons or other toppings on your salad, try sprinkling some cashews on top.


Cashews come in a range of flavours to make adding them to your diet more convenient. You can eat them raw or roasted. We also have cheese cashew, which will undoubtedly replace other snacks on your list. Honey Roasted Cashews, Honey & Cinnamon Cashews, and Honey & Chilli Cashews are all options if you like sweet meals. We also add salt to them as part of our particular Mediterranean preparation.



As you can see, there are many benefits of adding cashews to your diet for more protein. They’re a rich source of protein along with other essential nutrients. They can be added to many different recipes, and they make an excellent snack, too. If you’re looking for a tasty way to increase your daily protein intake, cashews may be just what you’re looking for


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