Are Salted Cashews Good for You?

Salted cashew nuts in bowl on sackcloth Salted cashews can be a healthy bite then long as you watch your serve sizes.

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yokeetod/iStock/GettyImages Cashews are a smart bite : They pack in all three macronutrients — carbohydrates, protein and fat — vitamin a well as vitamins and minerals. however, the salt variety distinctly check more sodium than raw cashews, which can be a nutritional disadvantage .
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Cashews Pack in Healthy Fats

While crude cashews are high in by and large goodly, unsaturated adipose tissue, salted cashews are frequently roasted in peanut oil, which can add to the saturated fatness contentedness. typically, an ounce serve ( about a handful ) of salted cashew contains 9.5 grams of unsaturated fat and 2.5 grams of saturate fat, which is 13 percentage of your day by day recommended value .
Unsaturated fats include monounsaturated and polyunsaturated fats, both of which are found in cashews. Unlike impregnate fats, which can raise LDL ( bad ) cholesterol, unsaturated fats may help raise HDL ( estimable ) cholesterol, according to Harvard Health Publishing .
ad What ‘s more, because of their high fat content, cashews are calorically dense. One ounce packs in 160 calories .

Carbs and Protein in Salted Cashews

Salted cashews are moderate in both carbohydrates and protein. An ounce of cashews packs in about 9 grams of carbs with 1 gram of fiber. Although cashews are n’t excessively high in carbs, they are higher in carbs than most types of nuts like pistachios and almonds. But that ‘s not inevitably a downside : Carbs are an important food that your body uses as a chief department of energy source, according to the National Institute on Aging .
ad A handful of cashews besides provides about 5 grams of protein. While 5 grams does n’t make a huge incision in your casual recommended respect, a little protein in your bite will help promote repletion .

Vitamins and Minerals in Cashews

While paying attention to your macronutrients ( fat, carbs and protein ) is crucial to ensure a healthy diet, the micronutrients ( minerals and vitamins ) in your foods are just as vital for keeping your health in tip-top shape .
ad Salted cashews provide about 1.8 milligrams of iron, which is about 10 percentage of your daily recommended value. Iron carries oxygen in red blood cells throughout the body to produce energy, according to the Academy of Nutrition and Dietetics. When iron levels are first gear, you may begin to experience fatigue or failing .
An snow leopard of cashews besides provides about 80 milligrams of magnesium, which is about 20 percentage of your daily rate. Magnesium plays a big function in helping assert healthy bones and a healthy heart, according to the Academy of Nutrition and Dietetics. Nuts, like cashews, are typically rich in magnesium as are leafy greens and solid grains .

Bottom Line: Are Salted Cashews Healthy?

While salted cashews contain a number of beneficial nutrients, they contain a centrist measure of saturated fat and salt thanks to the ridicule summons. An snow leopard of salt cashews contains about 100 milligrams of sodium, which is 4 percentage of your day by day recommended respect .
sodium is a mineral that can help promote hydration and determine cardinal aflutter organization officiate, but excess sodium may raise your blood imperativeness, which can spell bad news for your heart and kidneys, according to the Academy of Nutrition and Dietetics .
Although salted cashews can be a alimentary bite, they ‘re not low in calories and contain more salt than the unsalted varieties. So it ‘s authoritative to watch your serving size — particularly if you already have high rake pressure and want to cut strategic arms limitation talks from your diet.

however, if you ‘re looking for an even healthier alternate, raw, unsalted cashews are a better count .

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Category : Healthy