Cashews are very popular nuts that are enjoyed around the world in both sweet and savory dishes. However, raw cashews have a substance inside called urushiol, which can cause skin irritation in some people. For this reason, most cashews are sold already roasted. So do you need to cook raw cashews before eating them? Here’s a look at whether raw cashews need to be cooked.
Can you eat raw cashews?
Raw cashews are safe to eat for most people as long as they are truly raw. However, many nuts labeled “raw” have actually been steamed or heated enough to remove the urushiol, but not enough to be considered roasted. This light processing can make them safe for many people to eat raw without issue.
Truly raw cashews that have not undergone any processing do contain urushiol and can cause reactions like rashes or blisters if people have sensitivities. Symptoms typically occur quickly after eating them. Those with tree nut allergies should also avoid raw cashews.
Benefits of raw vs roasted cashews
Raw and roasted cashews have different nutritional profiles. Raw cashews contain more of certain nutrients:
- Vitamin K
- Iron
- Copper
- Magnesium
- Zinc
On the other hand, roasted nuts have some advantages as well. Roasting cashews:
- Enhances their flavor
- Makes them crunchier
- Removes moisture to extend shelf life
- May increase digestibility
Overall, both raw and roasted cashews can be very nutritious. It comes down to a personal preference for flavor and texture.
Roasting methods
If you want to roast raw cashews at home to make sure all the urushiol has been removed, there are a few methods you can use:
Oven roasting
Preheat oven to 350°F. Spread raw cashews on a baking sheet in a single layer. Roast for 5-10 minutes, tossing once halfway through, until lightly browned and fragrant.
Stovetop skillet
Heat a dry skillet over medium heat. Add raw cashews and toast for 2-3 minutes, stirring frequently, until browned and aromatic. Watch closely to prevent burning.
Air fryer
Set air fryer to 350°F. Add raw cashews and cook 5-7 minutes, shaking the basket a few times. Cook until lightly browned.
Should raw cashews be soaked?
Soaking raw cashews before roasting can help remove more of the urushiol compound. First rinse the nuts under water. Then soak for 2-4 hours in fresh water. Drain, rinse again, and pat dry before roasting. The water will turn reddish as urushiol leaches out.
Are steamed cashews raw?
Cashews labeled “raw” in stores have usually been steamed. This light processing removes most of the urushiol so that they can be tolerated by more people. However, it does not truly cook or roast the cashews. Steamed cashews retain more of the nutrients found in raw cashews.
Can you eat too many cashews?
Eating too many cashews can cause issues like:
- Digestive problems – Cashews contain fructans and other compounds that can irritate the digestive tract. Portion control is key.
- Weight gain – With 160-170 calories in an ounce of cashews, overeating adds excess calories.
- Allergic reactions – Tree nut allergies can trigger potentially serious reactions.
- Kidney stones – The oxalates in cashews may worsen kidney stones in susceptible people.
- Migraines – Tyramine in cashews can cause headaches in some migraine sufferers.
Around 1 ounce or 28g per day of cashews can be safely enjoyed as part of a balanced diet for most people. Those with digestive issues, kidney problems, migraines, or nut allergies may need to limit portions or avoid cashews.
Conclusion
In most cases, properly roasted or steamed cashews are safe for consumption without any further cooking needed. Raw cashews contain urushiol which can cause skin reactions in sensitive individuals, so roasting is recommended. Lightly steaming cashews can remove enough urushiol to make them tolerable for many people. Roasting, steaming, and soaking can all help remove more of the irritating urushiol from truly raw cashews. While raw cashews have some nutritional advantages, roasted cashews can be enjoyed for their delicious flavor. To prevent issues, portion control is important since overindulging in cashews can lead to weight gain, digestive upset, and other problems in some individuals.