Nut Cravings Cashews Unsalted Food Facts Per Ounce: Every Number Explained
The complete Nut Cravings cashews unsalted food facts below reflect a standard one-ounce serving, which is approximately 18 whole kernels or 28 grams. The numbers match USDA FoodData Central data for raw cashews (FDC ID 170162) and align with what appears on the product label.
| Nutrient | Per 1 oz (28g) | % DV | Context |
|---|---|---|---|
| Calories | 157 | 8% | From 12g fat, 5g protein, 9g total carbs |
| Total fat | 12g | 15% | 9g MUFA (oleic acid), 2.2g PUFA (linoleic), 2.2g saturated |
| Saturated fat | 2.2g | 11% | About one-third is stearic acid, which is neutral on blood cholesterol |
| Monounsaturated fat | ~9g | N/A | Oleic acid. Same heart-protective fat as olive oil |
| Trans fat | 0g | 0% | None in unsalted raw cashews |
| Total carbohydrates | 9g | 3% | Includes 1g fiber and 8g net carbs |
| Dietary fiber | 1g | 4% | Lower than almonds (3.5g) and Brazil nuts (2.1g) |
| Net carbohydrates | 8g | N/A | GI approximately 25. Higher than most tree nuts per oz |
| Total sugars | 1.7g | N/A | Natural sugars only. Zero added sugar in unsalted format |
| Protein | 5g | 10% | All essential amino acids. Highest tryptophan of tree nuts |
| Copper | 0.62 mg | 31% DV | Highest of any common tree nut. Essential for iron transport, collagen, antioxidant enzymes |
| Magnesium | 83 mg | 20% DV | ATP energy production, insulin signaling, nerve and muscle function |
| Manganese | 0.47 mg | 21% DV | Cofactor for MnSOD mitochondrial antioxidant enzyme |
| Phosphorus | 168 mg | 17% DV | ATP synthesis, bone mineral density, cell membrane structure |
| Zinc | 1.6 mg | 11% DV | Immune function, wound healing, paired with copper in SOD1 |
| Iron | 1.9 mg | 11% DV | Non-heme iron. Useful for vegetarian and vegan diets |
| Vitamin K | 9.7 mcg | 8% DV | Blood clotting and bone matrix protein carboxylation |
| Potassium | 187 mg | 4% DV | Electrolyte balance, blood pressure regulation |
| Sodium | 3 mg | 0% | Negligible. Zero added salt in unsalted format |
| Cholesterol | 0 mg | 0% | Plant food, zero dietary cholesterol |
Why the mineral profile of Nut Cravings cashews unsalted stands out from other nuts
When people look up the Nut Cravings cashews unsalted food facts, they usually start with calories and fat. The more interesting numbers are the minerals. Cashews have a mineral profile that differs from every other common tree nut in specific ways that matter for people using nuts to fill nutritional gaps.
When reviewing Nut Cravings cashews unsalted food facts alongside other nuts, cashews stand apart. Most tree nuts are strong sources of vitamin E, omega-3, selenium, or polyphenols. Cashews occupy a different role. They are the best plant-based source of copper outside of organ meats and shellfish. They also deliver meaningful magnesium, manganese, phosphorus, zinc, and non-heme iron in a single one-ounce serving.
The combination of copper, zinc, and manganese in cashews is particularly relevant. All three are required as cofactors for superoxide dismutase enzymes, the body's primary intracellular antioxidant defense system. SOD1 (copper-zinc SOD) protects the cell cytoplasm from superoxide radicals. SOD2 (manganese SOD) protects mitochondria. Getting adequate copper, zinc, and manganese from diet directly supports the enzymes doing the most essential antioxidant work. No other commonly consumed nut provides meaningful amounts of all three in a single serving the way cashews do.
Iron in unsalted cashews: useful for plant-based diets
At 11% DV per ounce, the iron content in Nut Cravings cashews unsalted is notable for a nut. Most tree nuts provide very little iron. Cashews are the exception. The iron is non-heme iron, the form found in plant foods, which is less readily absorbed than heme iron from animal sources. However, pairing cashews with foods containing vitamin C (citrus, bell pepper, tomatoes) significantly increases non-heme iron absorption. For vegans and vegetarians managing iron intake through plant foods, cashews are a practical contribution to daily iron needs alongside legumes, seeds, and fortified foods.
Copper in Nut Cravings cashews unsalted: what 31% DV per ounce actually means
The copper content is the single most distinctive nutritional fact about Nut Cravings cashews unsalted, and it deserves more than a number on a label. Most people have never thought much about copper because they're not deficient in a way they notice. But copper is required for four major physiological systems that affect how you feel day to day.
Ceruloplasmin and iron transport
Ceruloplasmin is the primary copper-containing protein in the blood, and it is responsible for transporting iron from storage to active use. Without adequate copper, ceruloplasmin synthesis drops, iron transport slows, and iron accumulates in tissues instead of being used for hemoglobin synthesis. This is why copper deficiency can look like iron deficiency anemia that doesn't respond to iron supplements. Getting copper from cashews helps maintain the transport system that makes dietary iron usable.
Collagen and vascular integrity
Lysyl oxidase, an enzyme that requires copper as its active site metal, catalyzes the crosslinks in collagen and elastin fibers that give connective tissue its mechanical strength. Blood vessel walls, skin, tendons, and cartilage all depend on correctly crosslinked collagen. Copper deficiency impairs this crosslinking. Blood vessels become more fragile and wounds heal more slowly. Adequate copper intake from foods like cashews supports the ongoing collagen maintenance that keeps vascular walls structurally sound.
Antioxidant enzyme function
The copper-zinc superoxide dismutase (SOD1) is the cell's frontline defense against superoxide radicals generated during normal aerobic metabolism. Each enzyme molecule requires both copper and zinc to function. Without adequate dietary copper, SOD1 activity falls and intracellular oxidative stress rises. One ounce of Nut Cravings cashews unsalted provides 31% DV copper alongside 11% DV zinc, covering both mineral requirements for this enzyme in a single serving.
Nut Cravings Cashews Unsalted Food Facts: Two Formats and What Each Is For
Nut Cravings cashews unsalted food facts are identical across both formats because the nutrition is the same. What differs is the form factor, the price, and the right application for each.
Raw cashews whole unsalted: when to choose these
The whole format is the correct choice for snacking, stir-fries, curry dishes, charcuterie boards, and any recipe where the intact kidney shape of the cashew provides visual or textural value. Whole kernels hold their structure in korma sauces, Thai cashew chicken, and salads. They present better in gift trays or party nut bowls. They are also the format to choose if you want the maximum surface area of intact nut for flavor when eaten whole.
Raw cashews halves and pieces unsalted: when to choose these
The halves and pieces format is the practical choice for anyone whose primary use is cooking, blending, or baking. Cashew cream, cashew milk, cashew butter, vegan cheese, granola, energy balls, and curry sauces all involve processing the cashew. In those applications, paying the premium for intact whole kernels provides no benefit because the cashew is going to be broken down anyway. The halves and pieces format delivers identical Nut Cravings cashews unsalted food facts at a lower per-ounce price.
The one difference to note for storage: halves and pieces have more exposed surface area than whole kernels, which means their fat oxidizes slightly faster. They last 4 to 6 months at room temperature compared to 3 to 4 months for whole cashews. For bulk buying, moving extra portions to the freezer on arrival addresses this.
How to use Nut Cravings cashews unsalted
Raw unsalted cashews are more versatile than roasted salted cashews because they can be used as-is or transformed into other forms. The mild, clean flavor of unsalted cashews does not compete with other ingredients the way roasted cashews do. Here are the most common applications, each of which starts with the food facts advantage of raw unsalted cashews.
Daily snacking (the one-ounce serving)
One ounce of Nut Cravings cashews unsalted (about 18 kernels) is the standard daily portion. A one-ounce serving provides the following at a glance:
- 157 calories from a balanced mix of fat, protein, and carbohydrates
- 5g protein for satiety and amino acid contribution
- 31% DV copper, supporting antioxidant enzymes and collagen synthesis
- 20% DV magnesium for ATP energy production and nerve function
- 8g net carbs, manageable in most low-carb and Mediterranean diet patterns
One ounce of Nut Cravings cashews unsalted (about 18 kernels) as the standard daily portion. At 157 calories, it provides 5g protein, 12g mostly unsaturated fat, and 31% DV copper. The combination of protein and fat produces meaningful satiety that helps moderate total caloric intake at the next meal. Pair with an apple or a few dried cranberries for a natural sweet-savory combination that works as a mid-afternoon snack.
Cashew milk (homemade)
Soak 1 cup of raw cashews whole or halves in cold water for 4 hours. Drain and rinse. Add to a blender with 3 cups of filtered water. Blend for 90 seconds until completely smooth. Strain through cheesecloth or a nut milk bag for a thin, clean milk, or leave unstrained for a naturally creamy result. Add a pinch of salt and a small amount of sweetener if desired. Store sealed in the refrigerator and use within 4 to 5 days. The food facts advantage: homemade cashew milk made this way retains the natural copper and magnesium from the unsalted cashews and contains no gums, emulsifiers, or added oils.
Cashew cream and vegan cheese
Soak 1 cup of raw cashews for 4 hours. Drain and blend with 0.5 cups of fresh water and a squeeze of lemon juice for a thick cream that replaces sour cream or heavy cream in sauces. For vegan cheese, blend soaked cashews with nutritional yeast, garlic, lemon juice, and salt. The neutral flavor of unsalted cashews is what makes these applications work. Salted or roasted cashews produce a harsher, more dissonant flavor in dairy-replacement recipes.
Cashew butter
Add 2 cups of raw cashews to a food processor. Process for 10 to 15 minutes, stopping every few minutes to scrape the sides. The cashews pass through a dry, crumbly stage before their natural oils release and produce smooth butter. No added oil is needed. Add a pinch of salt after blending if desired. The result is naturally sweeter and creamier than peanut butter. The unsalted format lets you control the sodium level in the final butter precisely.
Indian and Thai cooking
Raw whole cashews are the traditional addition to korma, shahi korma, and cashew chicken. They can be ground into a paste for mughlai sauce bases (soak first, then blend with minimal water for a thick paste that creates the velvety texture of authentic Mughal cooking). In Thai stir-fries, raw whole cashews added in the final minute of cooking toast lightly in the residual heat while staying tender inside. Roasted cashews over-cook and become bitter in these applications.
Trail mix and granola
Raw cashews whole unsalted are a stable trail mix base because their MUFA-dominant fat profile oxidizes more slowly than high-PUFA nuts like walnuts. A simple mix: raw cashews, raw almonds, dried cranberries, and dark chocolate chips. For granola, chop raw cashews or use halves and pieces and mix into rolled oats with honey and coconut oil before baking at 150 degrees Celsius until golden. The unsalted format lets you control the total sodium in the final mix.
How to Store Nut Cravings Cashews Unsalted to Preserve Their Food Facts
The nutritional value in Nut Cravings cashews unsalted does not remain static indefinitely. The copper, magnesium, and mineral content is stable. However, the MUFA and PUFA fats oxidize over time, a process that degrades flavor and reduces the bioavailability of the healthy fats you bought them for. Correct storage slows this process significantly.
- Sealed in resealable bag, cool dark location, room temperature: 3 to 4 months for whole cashews, 4 to 6 months for halves and pieces
- Sealed in resealable bag, refrigerator: up to 12 months
- Airtight container, freezer: up to 2 years, no meaningful quality loss through freeze-thaw cycle
For the 3 lb and 5 lb sizes, the recommended approach is to bring a working portion of about 1 lb to the pantry for daily use and transfer the rest to airtight containers in the freezer on the day of arrival. Cashews thaw at room temperature in minutes, so frozen portions can be accessed daily without inconvenience.
Freshness test: Fresh unsalted cashews smell mildly sweet, clean, and slightly buttery. Rancid cashews smell sharp, metallic, or paint-like. That sharp odor is hexanal, an aldehyde produced when unsaturated fats oxidize. Discard any bag that fails the smell test regardless of the labeled date. Rancid cashews do not pose acute food safety risk but have lost their nutritional integrity and taste noticeably worse.
Which size of Nut Cravings cashews unsalted to buy
Choosing the right size of Nut Cravings cashews unsalted depends on how fast you consume cashews and whether you will be storing a portion in the freezer. Both the whole and halves-and-pieces formats are available in multiple sizes.
The 1 lb bag provides approximately 16 one-ounce servings and suits individual daily snackers or first-time buyers. It fits within a single pantry shelf life cycle at room temperature without requiring any freezing.
The 2 lb bag suits households with two or more daily cashew consumers, or individuals who also cook with cashews regularly. Per-ounce cost drops meaningfully at 2 lb versus 1 lb.
The 3 lb and 5 lb bags offer the best economics per ounce and suit frequent cooks, meal preppers, and households that batch-make cashew milk or cashew butter. Freeze the portion you will not use within four weeks on arrival. Free shipping applies on all orders $25 and above, which makes the larger sizes particularly cost-efficient. For the complete cashew product range, browse the full cashews collection.
What Buyers Say About Nut Cravings Cashews Unsalted
Verified buyer reviews from the Nut Cravings product page. Exact wording, unmodified.
"These are the best tasting raw cashews I've ever had. They're very fresh and have a robust taste. I'd buy again from Nut Cravings."
"Surely didn't know what to expect buying this product online, sight unseen...however, I took a chance and am now a believer. These are large, crunchy unsalted and raw...exactly the way I imagined. I am a fan and will continue ordering."
"You always take a chance when shopping for best pricing, but this worked out well. Current crop, super fresh, proper moisture content, and no bad nuts. Very happy. Will buy again."
"Dee-licious! Creamy even when eaten whole, makes a yummy nut milk and delicious vegan cheese!"
Frequently Asked Questions About Nut Cravings Cashews Unsalted Food Facts
Q: What are the food facts for Nut Cravings cashews unsalted?
Nut Cravings cashews unsalted food facts per one ounce (about 18 kernels, 28g): 157 calories, 5g protein, 12g fat (mostly monounsaturated oleic acid), 1g dietary fiber, 8g net carbohydrates. Key minerals: 31% DV copper (highest of any common tree nut), 20% DV magnesium, 21% DV manganese, 17% DV phosphorus, 11% DV zinc, and 11% DV non-heme iron. No added salt, no added oil, no preservatives. Available as raw whole unsalted from $14.97 or raw halves and pieces unsalted from $13.97. Kosher certified. Packed fresh Monroe, NY.
Q: How many calories are in Nut Cravings cashews unsalted?
Nut Cravings cashews unsalted contain 157 calories per one-ounce serving of approximately 18 whole kernels or 28 grams. Of those 157 calories, approximately 108 come from fat (12g total), 20 from protein (5g), and 32 from carbohydrates (9g total, 8g net after subtracting 1g fiber). This calorie count applies to both the raw whole and raw halves-and-pieces formats, as the nutrition is identical across both. Adding salt does not significantly change the calorie count, but the roasted format may vary slightly due to moisture loss during roasting concentrating the macros by weight.
Q: How much copper is in Nut Cravings cashews unsalted?
One ounce of Nut Cravings cashews unsalted provides approximately 31% of the daily value for copper, around 0.62 mg. This is the highest copper content of any commonly consumed tree nut and one of the highest of any plant food. Copper is required for ceruloplasmin (iron transport in blood), superoxide dismutase SOD1 (the cell's primary antioxidant enzyme), lysyl oxidase (collagen and elastin structural crosslinking), and dopamine beta-hydroxylase (neurotransmitter synthesis). Most plant foods provide under 10% DV copper per serving. Cashews are the practical plant-based copper source for people who do not eat organ meats or shellfish regularly.
Q: What is the difference between Nut Cravings raw cashews whole and halves and pieces?
The food facts per ounce are identical. Both provide 157 calories, 31% DV copper, 20% DV magnesium, 5g protein, and 8g net carbs. The difference is form factor and price. Whole unsalted cashews (from $14.97) are intact kidney-shaped kernels, ideal for snacking, presentation, stir-fries, and curry dishes where the shape matters. Halves and pieces unsalted (from $13.97) are the same cashews broken during shelling. They are the correct and more economical choice for cashew cream, cashew milk, cashew butter, vegan cheese, granola, and any recipe where the cashew will be blended or cooked down.
Q: How should I store Nut Cravings cashews unsalted?
Store Nut Cravings cashews unsalted sealed in their resealable bag in a cool, dark location. Whole cashews last 3 to 4 months at room temperature. Halves and pieces last 4 to 6 months at room temperature due to higher surface area. Both last up to 12 months refrigerated and up to 2 years frozen. For 3 lb and 5 lb bags, freeze the portion you will not use within four weeks on arrival. Cashews thaw at room temperature in minutes. Fresh unsalted cashews smell mildly sweet and buttery. A sharp, metallic, or paint-like smell indicates rancidity. Discard if the smell test fails.
Q: Are Nut Cravings cashews unsalted good for cooking and baking?
Yes. Raw unsalted cashews are the correct format for virtually every cooking application that calls for cashews. They work for cashew milk (soak 1 cup for 4 hours, blend with 3 cups water, strain), cashew cream (1:1 ratio for thick consistency), cashew butter (blend 2 cups for 10 to 15 minutes without oil), vegan cheese, Indian cashew curries (korma, shahi korma, mughlai dishes using ground cashew paste), Thai stir-fries, cashew-crusted fish, granola, trail mix, and no-bake desserts. Roasted or salted cashews are not suitable for soaking-based recipes because their texture does not soften correctly and their flavor interferes with most cooking applications.