If you're a fan of the salty crunch of nuts, you'll love salt and pepper cashews! A 1/4 cup (28 g) serving contains 150 calories.
But beyond their delicious taste, cashews offer a variety of nutritional benefits. Let's take a closer look at the fat, sodium, protein, carbohydrate, fiber, and vitamin and mineral content of this tasty snack.
Whether you enjoy them as a midday snack or as part of a party platter, salt and pepper cashews are a satisfying and nutritious choice.
Calories in Salt & Pepper Cashews
As stated earlier, a 1/4 cup (28 g) serving of salt and pepper cashews contains 150 calories. This makes it a relatively low-calorie snack compared to other options like potato chips or candy bars. However, it's important to keep portion sizes in mind to avoid consuming too many calories. If you're trying to lose weight or maintain a healthy weight, measure out your cashews before snacking, and try to limit your intake to one or two servings per day.
Fat Content in Salt & Pepper Cashews
Cashews are a good source of healthy fats, containing approximately 12 grams of fat per 1/4 cup (28 g) serving. These fats are mostly unsaturated, which means they can help lower your cholesterol levels and reduce your risk of heart disease. However, it's still important to monitor your fat intake, as consuming too much fat can lead to weight gain and other health issues. Try to incorporate cashews into a balanced diet that's rich in lean protein, fruits, vegetables, and whole grains.
Sodium Content in Salt & Pepper Cashews
Like many salty snacks, salt and pepper cashews are relatively high in sodium. A 1/4 cup (28 g) serving contains approximately 230 milligrams of sodium. If you're watching your sodium intake due to health concerns like high blood pressure, hypertension, or kidney problems, it's best to limit your intake of salt and pepper cashews. To cut back on sodium, look for unsalted or low-sodium versions of cashews. You can also try swapping cashews for other nuts like almonds, which are lower in sodium per serving.
Protein Content in Salt & Pepper Cashews
In addition to their high fat content, cashews are also a good source of protein. A 1/4 cup (28 g) serving contains around 5 grams of protein, which can help keep you feeling fuller for longer and provide your body with essential amino acids. If you're looking to increase your protein intake, consider pairing cashews with other protein-rich foods like Greek yogurt, tofu, or edamame. You can also look for other nuts like peanuts or almonds, which are even higher in protein per serving.
Carbohydrate Content in Salt & Pepper Cashews
Cashews are a relatively low-carbohydrate snack, containing around 9 grams of carbs per 1/4 cup (28 g) serving. This makes them a good choice for people who are following a low-carb or ketogenic diet. However, it's worth noting that cashews do contain some carbohydrates, so they may not be suitable for people who are following an extremely strict low-carb diet. If you're unsure about how many carbs you should be consuming, talk to a registered dietitian or other healthcare provider for personalized advice.
Fiber Content in Salt & Pepper Cashews
Cashews are a good source of dietary fiber, containing around 1 gram of fiber per 1/4 cup (28 g) serving. This fiber can help promote healthy digestion, regulate your appetite, and even lower your cholesterol levels. To maximize the fiber content of your snack, pair cashews with other fiber-rich foods like fruits, vegetables, and whole grains. You can also try adding cashews to homemade trail mix or granola for a fiber-packed snack on the go.
Vitamin E Content in Salt & Pepper Cashews
Cashews are a good source of vitamin E, an antioxidant that can help protect your cells from damage and reduce your risk of chronic diseases like cancer and heart disease. A 1/4 cup (28 g) serving of cashews contains around 1.5 milligrams of vitamin E, which is around 10% of your recommended daily intake. To get even more vitamin E in your diet, try pairing cashews with other vitamin E-rich foods like leafy greens, avocado, and nuts like almonds and hazelnuts.
Calcium Content in Salt & Pepper Cashews
Cashews are a good source of calcium, a mineral that's essential for strong bones, teeth, and other bodily functions. A 1/4 cup (28 g) serving of cashews contains around 20 milligrams of calcium, which is around 2% of your recommended daily intake. While this may not seem like a lot, cashews can still be a valuable source of calcium if you're unable to consume dairy products or other calcium-rich foods.
Iron Content in Salt & Pepper Cashews
Cashews are a good source of iron, a mineral that helps transport oxygen throughout your body and plays a critical role in maintaining healthy blood cells. A 1/4 cup (28 g) serving of cashews contains around 1.5 milligrams of iron, which is around 8% of your recommended daily intake. If you're struggling to meet your iron needs through food alone, talk to your healthcare provider about taking an iron supplement or other measures to boost your iron levels.
Zinc Content in Salt & Pepper Cashews
Cashews are a good source of zinc, a mineral that helps support your immune system, wound healing, and cell growth and repair. A 1/4 cup (28 g) serving of cashews contains around 1.5 milligrams of zinc, which is around 14% of your recommended daily intake. To boost your zinc intake even more, pair cashews with other zinc-rich foods like oysters, beef, and legumes.
Nuts are a healthy and delicious snack option, but it's important to pay attention to portion sizes and nutrient content to avoid consuming too many calories or unhealthy fats and sodium.
5 Frequently Asked Questions About Salt & Pepper Cashews
1. What are Salt & Pepper Cashews?
Salt & Pepper Cashews are a type of nut snack that has been coated with a savory seasoning blend of salt and black pepper. They are usually roasted to have a crunchy texture and delicious taste.
2. How many calories are in 1/4 cup of Salt & Pepper Cashews?
There are 150 calories in a 1/4 cup (28 grams) serving of Salt & Pepper Cashews. They are relatively high in calories due to their fat content, so it's important to consume them in moderation as part of a well-balanced diet.
3. Are Salt & Pepper Cashews healthy?
Salt & Pepper Cashews can be a healthy snack in moderation. They are a good source of protein, healthy fats, and fiber which can help you feel full for longer. However, they are also high in calories and sodium, so it's essential to consume them in moderation as part of a balanced diet.
4. Can Salt & Pepper Cashews be part of a weight loss diet?
Yes, Salt & Pepper Cashews can be part of a weight loss diet if eaten in moderation. They can provide a substantial amount of protein, fiber, and healthy fats, which can help you feel full for longer and prevent overeating. However, it's important to weigh them out and avoid consuming them excessively beyond the recommended serving size.
5. How can Salt & Pepper Cashews be incorporated into a healthy diet?
Salt & Pepper Cashews can be a nutritious addition to a healthy diet. They can be eaten as a snack on their own, added to salads or stir-fries, or used to make homemade trail mix with other nuts, seeds, and dried fruit. To maximize their nutritional value, it's important to control their portions and limit consumption to a moderate level.