Cashew Varieties Guide: Which Kaju Is Right for You

A small handful — about 20 to 25 grams, or roughly 15 to 18 whole cashew kernels — is a sensible daily serving for most adults. Cashews are nutrient-dense but also calorie-rich at about 157 calories per 28g, so measuring your portion is helpful if you are tracking intake. Eating cashews as part of a balanced diet is generally considered beneficial, but you do not need large amounts to get the nutritional benefits.

Raw cashews are soft, pale and creamy — perfect for blending into sauces, soaking in curries, or using in sweets like kheer. Roasted cashews are crunchier and have a richer flavour from the roasting process. Nutritionally, both cashew types are very similar per gram. Flavoured cashews (masala, salted) start from roasted cashews with seasoning added — great as snacks but higher in sodium when eaten in larger amounts.

Regular consumption of cashews in a measured daily portion is associated with good nutrient intake, particularly copper, magnesium and zinc. They are not a standalone health solution, but including a small daily serving of cashews as part of a varied, balanced diet is generally considered beneficial for most adults. People with tree nut allergies, or those managing specific kidney conditions (such as chronic kidney disease, where phosphorus and oxalate intake may need monitoring), should check with their doctor before making cashews a regular part of their diet.

The best solution is an airtight container — glass or metal preferred — kept in the refrigerator year-round. At room temperature in a cool, dry place away from sunlight, cashews will generally keep for 4 to 8 weeks; during India's monsoon season, even a cool, dry room is often insufficient and refrigeration during this period is essential. Buy only what you will use in 4 to 8 weeks if not refrigerating; refrigerated cashews in a sealed container keep well for several months.