Cashews are one of the good nuts for pregnant women, as long as you aren’t allergic and you eat a sensible amount. They provide iron, zinc, magnesium, and a little folate. A small handful a day makes an easy snack.
Can Pregnant Women Eat Cashews?
Unless you are allergic to nuts, you can eat cashews during pregnancy without worry. Among the good nuts for pregnant women, cashews are easy to buy, easy to carry, and rich in micronutrients.
According to USDA FoodData Central, 100 g of raw cashews has about 553 calories, 18 g of protein, 44 g of fat, and 3 g of fiber. Most of the fat is unsaturated. A typical serving is only about 30 g. It contains:
| Nutrient | Per 100 g | Per 30 g | Daily need during pregnancy* |
| Iron | 6.7 mg | 2.0 mg | 27 mg |
| Zinc | 5.8 mg | 1.7 mg | 11 mg |
| Magnesium | 292 mg | 88 mg | 350–360 mg |
| Phosphorus | 593 mg | 178 mg | 700 mg |
| Folate | 25 mcg | 7.5 mcg | 600 mcg DFE |
*Daily needs for pregnant women age 19 and older, from the National Institutes of Health (NIH).
The table shows that cashews are a source of minerals that pregnant women need and that regular foods may not fully cover.
How Do Cashews Help You and Your Baby?
1. Folic Acid During Pregnancy From Natural Sources
Folic acid is proven to lower the risk of neural tube defects in babies. The neural tube forms in the first month of pregnancy. The CDC recommends that women of childbearing age take 400 mcg of folic acid every day.
You can get this nutrient from familiar foods such as cashews, leafy greens, beans, and oranges. You can also take supplements if your doctor recommends them.
2. Iron, Zinc, Magnesium, and Phosphorus
Pregnant women need 27 mg of iron a day because their blood volume increases. Red meat is rich in iron. But if you have severe morning sickness in the first trimester, plant iron from nuts is a fairly good substitute.
Here is a small tip. Eat nuts with oranges, guava, or tangerines. Your body absorbs the iron better thanks to the vitamin C in these fruits.
Zinc takes part directly in cell division and supports the immune system. A small handful of cashews gives you about 15% of your daily zinc.
Cashews are also rich in magnesium and phosphorus. These two minerals support nerve and muscle function and help build your baby’s bones.
3. Healthy Fats, Weight Control, and Snacking During Pregnancy
Cashews give you plenty of energy because most of their nutrients are protein and healthy fats (monounsaturated and polyunsaturated).
Protein and healthy fats slow digestion, so you feel full longer. You can eat cashews as a healthy snack for pregnant women to get energy between meals or to ease the discomfort of morning sickness.
When Should You Eat Cashews, and How Much?
You can eat cashews in all three trimesters. A good amount is about 20 to 30 g a day, or 10 to 20 nuts, depending on the size. If you also eat other nuts, count the total. Keep it to about one small handful a day.
There are many good nuts for pregnant women. Rotate them so your body gets a wider range of nutrients.
How to Choose Safe Cashews During Pregnancy
Choose: Dry-roasted or plain roasted cashews with no salt, sugar, or additives. Good nuts are dry, not sticky, and have no sharp smell. They don’t leave a harsh feeling in your throat.
Limit: Cashews fried in lots of oil, heavily salted cashews, and cashews with many additives. Read the ingredient list, and pay special attention to sugar and sodium. The best approach is to buy from trusted sellers that have a food safety certificate.
AKFoods unsalted roasted cashews and plain mixed nuts are dry-roasted with no sugar, no salt, and no seasoning. The jar has a screw-on lid and a seal that keeps the nuts crisp. AKFoods selects its ingredients carefully, uses modern production technology, and brings a Vietnamese brand to millions of customers at home and abroad.
What to Keep in Mind
- Allergies: Cashews are tree nuts and can cause allergic reactions. If you have had a nut allergy or have severe allergies, talk to your doctor first.
- Gestational diabetes: Ask your doctor or dietitian how much is right for you.
- Moldy or rancid nuts: Don’t eat nuts that smell off, taste bitter, or have mold spots. Moldy nuts can contain fungal toxins from long exposure to air and oxidation.
- Storage: Close the jar tightly after opening. Keep it in a cool, dry place away from sunlight. You can also keep the jar in the refrigerator so the nuts stay crisp and last longer.
Cashews make a good snack for pregnant women when eaten in moderation and paired with balanced meals. You can visit the AKFoods online store to find good nuts for pregnant women or a product that fits your daily meals. We wish all women a healthy pregnancy and a healthy baby.
