Cashews are high in calories. 100 gms of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phytochemicals that help protect from diseases and cancers. They are rich in “heart-friendly” monounsaturated fatty acids like oleic, and palmitoleic acids. Cashew nuts are abundant sources of essential minerals. Manganese, potassium, copper, iron, magnesium, zinc, and selenium are especially concentrated in them • Cashews are also good in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are essential for the metabolism of protein, fat, and carbohydrates at the cellular level.