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How Many Cashews Should You Eat Per Day?

July 18, 2022

When it comes to nuts and their health benefits, cashews are one of the most popular in the UK. Whether you’re snacking on them raw, tossing them into a stir-fry or sprinkling them on top of your salad, cashews are versatile nuts that can be eaten alone or combined with other foods to create a variety of different recipes. In the United Kingdom., cashew nuts are commonly used as a topping on various desserts and side dishes, but their nutrient profile makes them more of a superfood than a simple snack. A single serving of cashews (that’s about one-fourth of a cup) contains 170 calories and 16 grams of healthy fats. It also supplies over 20% of the recommended daily intake for magnesium and manganese, two minerals that help support healthy blood sugar levels and protect against cognitive decline. However, like all nuts, cashews are high in calories. If you’re watching your weight or following a nut-restricted diet, you may wonder how many cashews you can eat per day. It all depends on your personal dietary needs and goals. Let’s take a closer look at these nutrition facts and discover how much cashews you can eat while staying within your daily caloric limit...

         How many cashews to eat per day in the UK 


How Many Calories Are in Cashews?

Cashews are high in calories but also rich in nutrients that your body needs to stay healthy and strong. Put simply, cashews pack a nutritional punch and are well worth the calories. A single serving of cashews contains 170 calories, 16 grams of fat and 7 grams of protein. If you’re trying to lose weight, you’ll want to limit your daily calories to maintain a healthy weight. This is especially true if you’re following a high-protein diet, as most high-protein foods are also high in calories. Fortunately, cashews are easy to portion control. Simply measure out a single serving of cashews (about a quarter cup) and eat them as a snack or part of a balanced meal.


How Many Cashews in a Cup?

Let’s say you’re following a low-fat diet, but you want to enjoy the benefits of nuts. How many cashews in a cup can you eat? The average cashew weighs about 54 grams. This means you can enjoy about seven cashews per cup without going over your daily calorie limit. You can also use a single serving of cashews as a gauge for other nuts. One handful of almonds or pistachios is equivalent to about 20 cashews. You can also measure out a single serving of cashews by using a kitchen spoon. One spoonful of cashews is equal to about 0.25 cups. Simply place the cashews on a spoon, and you’ll have a foolproof way to measure out the number of cashews you want to eat each day.


What’s the Best Way to Eat Cashews?

Cashews can be eaten raw, roasted or steamed. However, the best way to consume cashews is to roast them. Roasted cashews offer a rich flavour and crunchy texture that fresh cashews don’t possess. You can roast cashews at home in the oven or use a countertop roaster. While fresh cashews are tasty, they’re also fragile. If you’re eating them raw, you’ll need to be careful not to break tooth enamel. The best way to eat cashews is to put them in a resealable bag and smash them with a rolling pin or a hammer. You can also place them in a sealed plastic container and use your hands to break them apart. Once you’ve smashed cashews, you can use them as a topping for salads, stir-fries, oatmeal or smoothies. You can also use them to make homemade trail mix. Simply mix cashews with peanuts and raisins for a nutty, sweet treat that can be enjoyed during a hike or while travelling.


The Health Benefits of Cashews

There are many health benefits of eating cashews. Let’s start with the most important benefit: the number of calories they contain. Cashews are a high-energy food that provides your body with plenty of fuel to keep you going throughout the day. Cashews are also a good source of iron, which is essential for the proper functioning of your internal organs and red blood cells. And just like other nuts, cashews contain a lot of fibre, which is essential for keeping your digestive system healthy. The high amount of magnesium found in cashews has been shown to help lower blood pressure, prevent diabetes and regulate your heart rate. Cashews also contain plenty of protein, which is essential for the growth and repair of your muscles. The manganese in cashews has been shown to have a positive effect on mood, memory and learning. Cashews also contain other essential nutrients, such as vitamins B and E, copper and zinc.


4 Ways to Enjoy Cashews Without Going Overboard

Now that you know the health benefits of cashews and how many cashews to eat, it might be tempting to eat as many as you can get your hands on. However, you don’t want to overeat nuts, even if they are healthy. Eating too many cashews in a day can lead to weight gain, indigestion and other adverse health effects. To avoid overindulging in cashews, try the following:

  • Eat your cashews in moderation.
  • Limit your daily portions of cashews to one or two handfuls.
  • Spread out your cashews over the day to avoid overloading your system with fibre.
  • Include other foods in your diet to reduce the risk of indigestion and other adverse side effects To make sure you’re getting your daily dose of vitamins, minerals and other essential nutrients, eat a well-rounded diet that includes cashews. You can enjoy cashews in a variety of ways, including in snack bars, trail mix and baked goods. By following a few simple rules, you can enjoy the benefits of cashews whenever you’re in the mood for a tasty treat.


Online Cashews purchases in the UK

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. 


Bottom line

Cashews are a delicious and nutritious superfood that can be enjoyed by everyone. However, you should avoid eating too many cashews while they’re raw, as they’re very fragile, and can break your tooth enamel if you’re not careful. Instead, roast your cashews at home or buy them pre-roasted, and enjoy them in a variety of different ways. From savoury stir-fries to sweet baked goods, there are plenty of ways to enjoy cashews without going overboard.


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