Cashews (Kaju) are among the most beloved dry fruits in India — used in everything from festive sweets to everyday curries. But beyond their rich, buttery taste, cashews pack a remarkable nutritional punch that most people are unaware of. This is your complete guide to everything cashew.
What Makes a Good Cashew? Understanding Grades
Not all cashews are equal. The international grading system for cashews is based on the size and appearance of the kernels:
- W180 — King of Cashews, 180 kernels per pound. Largest, most premium grade.
- W240 — 240 kernels per pound. Large, whole, high-quality. Martigro standard grade.
- W320 — Most common commercial grade. Good quality, widely available.
- W450 — Smaller size, used in cooking and processing.
Martigro sources W240 grade cashews — large, whole, ivory-white kernels that deliver the best balance of size, taste, and value.
Cashew Nutritional Profile (per 100g)
- Calories: 553 kcal
- Protein: 18g
- Total Fat: 44g (mostly heart-healthy monounsaturated fats)
- Carbohydrates: 30g
- Fiber: 3.3g
- Cholesterol: 0mg
- Magnesium: 292mg (73% of daily value)
- Zinc: 5.6mg (51% of daily value)
- Copper: 2.2mg (244% of daily value)
- Iron: 6.7mg (37% of daily value)
8 Proven Health Benefits of Cashews
1. Heart Health
Cashews are rich in oleic acid — the same heart-healthy monounsaturated fat found in olive oil. Studies show regular consumption lowers LDL (bad) cholesterol while maintaining HDL (good) cholesterol levels.
2. Bone Strength
Cashews are an excellent source of magnesium and phosphorus — both critical for bone density and strength. A 100g serving provides 73% of your daily magnesium needs.
3. Immune System Support
Cashews are one of the richest plant sources of zinc — a mineral essential for immune cell production, wound healing, and DNA synthesis. One serving provides over 50% of your daily zinc needs.
4. Blood Sugar Management
Despite their sweetness, cashews have a low glycemic index. They help slow the absorption of sugar into the bloodstream, making them a suitable snack for diabetics when consumed in moderation.
5. Brain Health via Copper
Cashews are extraordinarily high in copper — providing 244% of daily needs per 100g. Copper is essential for brain neurotransmitter synthesis, myelin sheath formation, and cognitive function.
6. Anaemia Prevention
With 6.7mg of iron per 100g (37% daily value), cashews are a significant plant-based iron source. Combined with their copper content (which aids iron absorption), they are excellent for preventing iron-deficiency anaemia.
7. Healthy Weight Management
Despite being calorie-dense, cashews promote satiety due to their protein and healthy fat content. Research shows that people who include nuts like cashews in their diet do not gain weight and often maintain healthier body weight long-term.
8. Eye Health
Cashews contain lutein and zeaxanthin — powerful antioxidants that accumulate in the retina and protect eyes from age-related macular degeneration and UV damage.
How to Use Cashews in Indian Cooking
- Gravies & Curries: Soaked and blended cashews create a rich, creamy base for paneer butter masala, korma, and shahi curries — a healthier alternative to cream
- Kaju Katli: The most iconic Indian cashew sweet, made with powdered cashews and sugar syrup
- Pulao & Biryani: Whole roasted cashews add richness and crunch
- Halwa: Cashews add texture and nutrition to sooji (semolina) and gajar (carrot) halwa
- Trail Mix & Snacking: Simply eat them as is — the most delicious way!
Wholesale Cashews from Martigro
Martigro Traders supplies W240 grade premium cashews for retail stores, supermarkets, sweet shops, restaurants, and corporate buyers across India. MSME registered, GST compliant, PAN India delivery.