Do Cashews Have a Lot of Phytic Acid?

November 8, 2025 •

3 min read

According to nutritional studies, cashews contain a moderately high amount of phytic acid, also known as phytate. This compound, present in many plant-based foods, can affect the body's ability to absorb essential minerals.

Quick Summary

Cashews contain significant levels of phytic acid, an antinutrient that can hinder the absorption of minerals like iron and zinc. However, this is not a concern for most with a balanced diet, and methods like soaking and roasting can effectively reduce phytate content.

Key Points

Phytic Acid Content: Cashews contain a moderate to high amount of phytic acid, an 'antinutrient' that can inhibit mineral absorption.
Mineral Absorption: Phytic acid binds to minerals like iron, zinc, and calcium in the gut, but this effect is generally minor for individuals with a diverse diet.
Reduction Methods: Soaking, sprouting, or roasting cashews are effective ways to significantly lower their phytic acid content.
Beneficial Properties: Despite its antinutrient label, phytic acid has antioxidant properties and may help regulate blood sugar levels.
Comparative Levels: Cashew phytate levels are typically lower than almonds and walnuts but higher than macadamia nuts.
Overall Health: For most, the health benefits of cashews outweigh any concerns about phytic acid, especially with proper preparation.

Understanding Phytic Acid in Cashews

Phytic acid is a storage form of phosphorus found in many plants, especially seeds, nuts, and grains. When a plant is consumed, this compound can bind to minerals in the digestive tract, including iron, zinc, and calcium, forming indigestible complexes called phytates. This can temporarily reduce the bioavailability of these minerals, which is why phytic acid is sometimes referred to as an 'antinutrient'. While cashews offer a wealth of nutrients, including healthy fats, protein, and minerals, they also contain a notable amount of phytic acid that varies depending on processing and other factors.

How Phytic Acid Levels in Cashews Compare to Other Nuts

When comparing the phytic acid content of different nuts, cashews fall into the moderately high category. The concentration can range significantly based on various sources and growing conditions, with some reports showing levels up to 5 grams per 100 grams. This is lower than some almonds and walnuts, but higher than others like macadamia nuts, which are known for having very low levels. For most individuals following a balanced diet, the presence of phytic acid in cashews is not a major health concern, as it's the total dietary intake over time that matters.

Methods to Reduce Phytic Acid in Cashews

For those who are concerned about mineral absorption or have a diet high in phytate-containing foods, there are simple and effective ways to reduce the phytic acid in cashews. These traditional preparation methods have been used for centuries to improve the digestibility of nuts and grains.

Soaking: Submerging raw cashews in water for several hours activates the nuts' natural enzymes (phytase), which begin to break down the phytic acid. Soaking nuts overnight can reduce phytic acid content by a notable margin. After soaking, it's recommended to rinse the cashews and then either dehydrate them at a low temperature or use them immediately in recipes.
Roasting: Heating cashews through roasting can also effectively reduce phytate levels. The heat helps to break down the compound, making the nut's nutrients more available for absorption. However, store-bought roasted nuts may still have considerable phytic acid, and home-roasting allows for more control over the process.
Sprouting: Germinating nuts is another method to decrease antinutrient levels, but this process is more involved than simple soaking.

A Deeper Look at Phytic Acid's Dual Nature

While the label "antinutrient" suggests a purely negative role, phytic acid actually possesses some health benefits.

Antioxidant Properties: Phytic acid acts as an antioxidant, helping to protect the body from damage-causing free radicals and reducing oxidative stress.
Protective Against Certain Cancers: Some research suggests that phytic acid and its derivative, IP6 (inositol hexaphosphate), may offer protection against certain types of cancer, particularly colon cancer.
Blood Sugar Management: Phytic acid can slow down digestion, which helps to prevent rapid blood sugar spikes, making it potentially beneficial for individuals with or at risk for type 2 diabetes.

Comparison of Phytic Acid in Nuts

To provide a clear perspective, here is a comparison table showing the approximate range of phytic acid content in various nuts, based on several studies:


Nut	Phytic Acid Content (g/100g dry weight)	Digestibility & Notes
Almonds	0.35–9.42	Known for high phytic acid; significant variability. Benefit most from soaking.
Walnuts	0.20–6.69	Also high in phytates. Soaking is recommended to improve digestibility.
Cashews	0.19–4.98	Moderately high content. Soaking or roasting reduces phytate.
Pecans	up to 4.5	Similar to cashews in phytate levels. Preparation improves nutrient uptake.
Macadamia Nuts	Very Low	Distinctively low in phytic acid, making them highly digestible without preparation.

Conclusion: Balancing the Benefits and Concerns

The presence of phytic acid in cashews should not deter anyone from consuming them, especially given their numerous nutritional benefits, including healthy fats, protein, and essential minerals. For most people with a varied and nutrient-rich diet, the impact of phytic acid is minor. The key takeaway is to consider your overall dietary pattern and to utilize simple food preparation techniques like soaking or roasting if you are particularly concerned about mineral absorption. By doing so, you can enjoy the creamy texture and nutritional value of cashews while unlocking their full potential. As with any food, moderation and thoughtful preparation are key. More information can be found on preparing nuts for optimal nutrition.

Frequently Asked Questions

For most healthy individuals with a balanced diet, the amount of phytic acid in cashews is not harmful. The 'antinutrient' effect is generally mild and only significantly impacts mineral absorption in individuals with poor overall nutrition or very high intakes of phytates.

You can reduce phytic acid by soaking raw cashews in water overnight, then rinsing and either dehydrating or using them. Roasting also helps to break down the compound.

Soaking cashews makes their nutrients more bioavailable, meaning the body can absorb minerals like magnesium, phosphorus, and zinc more effectively. Soaked nuts are also easier to digest.

Yes, phytic acid is present in varying amounts in virtually all nuts, as well as seeds, grains, and legumes. Macadamia nuts have some of the lowest levels.

Not necessarily. If you have a known mineral deficiency (like iron or zinc), you can continue to eat cashews but should focus on preparation methods like soaking and roasting to maximize nutrient absorption. It's always best to consult a doctor or dietitian.

Yes, roasting cashews with heat can help to break down phytic acid. However, soaking is generally considered a more effective method for reduction.

Children can safely consume cashews as part of a varied diet. The presence of phytic acid is not a concern as long as their diet includes a wide range of foods and is not overly reliant on high-phytate items.