Cashews
A tree nut higher in carbs and fructans than other nuts — heart-healthy fats, but a notable FODMAP trigger and a top-9 allergen.
Also known as: cashew, cashew nuts
Scientific & Editorial Standard: This information is synthesized from peer-reviewed databases (such as PubMed, NIH, NHS, and Mayo Clinic) and validated using multi-model cross-referencing by the Plateify Editorial Team. It is intended for educational purposes and is not medical advice. If you suspect food sensitivities, consult a healthcare provider.
Cashews are unusual among nuts: about 30% carbohydrate by weight (compared to ~13% for almonds, ~7% for pecans), which is part of why they make such smooth blended sauces and "cashew cream." The fat is mostly monounsaturated (like olive oil), and they're a useful source of copper, magnesium, zinc, and iron.
FODMAPs
The higher carb content is mostly fructans and galacto-oligosaccharides (GOS) — both FODMAPs. Monash University rates cashews high-FODMAP from about 10 nuts upward, which is why cashew-based vegan cheese sauces can blindside people whose IBS seemed under control on a plant-based diet. Small portions (3-5 nuts) are usually fine.
Allergy and processing
Cashews are one of the FDA top-9 allergens and one of the more common triggers of anaphylaxis among tree nuts, particularly in children. Cross-reactivity with pistachio (a botanical relative) is high. Raw cashews in shell contain urushiol — the same compound as in poison ivy — which is why all retail cashews are heat-treated, even ones labeled "raw" (technically they're steamed, not roasted).
Sources
- About FODMAPs and IBS — Monash University
- Food Allergy — NIAID (NIH)
- Nuts, cashew nuts, raw — USDA FoodData Central
Educational content: This page is for general informational purposes only. Individual responses to foods vary widely. If you suspect a food allergy or sensitivity, consult a licensed dietitian, allergist, or physician before making dietary changes. Full disclaimer
Some content on this site is AI-assisted. While we strive for accuracy, information may not reflect the latest research. Always verify health information with a professional.
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