Nuts, cashew nuts, raw

Raw cashews score 53 of 100, Fair band, ranking 43 of 60 in Nuts & Seeds, below the category's median of 65. Magnesium is the standout figure at 70% of the Daily Value, with iron at 37%, protein at 36% and potassium adding a further 14%.

Eaten straight from the bag, tossed into stir-fries or blended into cashew cream and butter, cashews are one of the more versatile snacking nuts. An ounce, 28 g, is the usual portion given how energy dense they are at 553 calories per 100 g, and the brief notes 7.8 g of saturated fat per 100 g as a limit worth minding if nuts are a daily habit. Roasted European chestnuts, black walnuts or dried butternuts all score higher in this category.