Do cashews have a lot of vitamin D? Dispelling the Myth

November 1, 2025 •

3 min read

Despite some popular misconceptions, an analysis by the U.S. Department of Agriculture confirms that raw, unsalted cashews contain virtually no vitamin D. This fact is crucial for anyone relying on plant-based foods to get this essential nutrient and directly answers the question, "Do cashews have a lot of vitamin D?".

Quick Summary

Cashews provide minimal to no vitamin D, but are a healthy snack rich in minerals like magnesium and copper. Obtaining sufficient vitamin D requires sun exposure, fortified foods, or supplements, not relying on cashews.

Key Points

Not a Vitamin D source: Cashews contain virtually no naturally occurring vitamin D, contrary to some misinformation.
Rich in other minerals: They are an excellent source of essential minerals like copper, magnesium, and zinc.
Get Vitamin D elsewhere: Reliable sources include fatty fish, fortified foods, UV-exposed mushrooms, and, most importantly, sun exposure.
Supports bone and immune health: Vitamin D is crucial for calcium regulation, bone health, and immune function, which is why sourcing it correctly is so important.
Part of a balanced diet: Cashews contribute healthy fats and minerals, but cannot be relied upon for your vitamin D needs.

Do cashews have a lot of vitamin D? The definitive answer

Many consumers turn to nuts as a reliable source of various vitamins and minerals, and cashews, in particular, are often praised for their nutritional benefits. However, when specifically addressing the question, "Do cashews have a lot of vitamin D?", the answer is a straightforward no. According to data from the U.S. Department of Agriculture, a typical 1-ounce serving of cashews contains zero vitamin D. This debunks the occasional myth that places them on a list of vitamin D-rich foods. While some websites might suggest otherwise, looking at authoritative nutritional data from sources like Nuthealth.org and the USDA provides the clear scientific consensus. The misconception likely arises from cashews' high concentration of other valuable nutrients, but it's important to understand the facts to plan a balanced nutrition diet effectively.

Where to find actual sources of vitamin D

Since cashews are not a source, it is vital to know where to find reliable dietary vitamin D. The primary way humans acquire this vitamin is through exposure to sunlight. For dietary intake, the options are more limited, particularly for those on a plant-based diet. The most significant natural food sources include:

Fatty Fish: Options like salmon, tuna, mackerel, and sardines are among the best dietary sources.
Fish Liver Oils: Cod liver oil is a potent source of vitamin D.
Beef Liver: This is another natural source, though less common in many diets.
Egg Yolks: The yolks contain a small amount of vitamin D.
UV-Exposed Mushrooms: Some mushrooms, particularly those exposed to UV light, can be a significant plant-based source.

Additionally, many foods are fortified with vitamin D to help the general population meet their requirements. These include:

Milk (cow's and some plant-based milks)
Fortified cereals and oatmeal
Orange juice
Some yogurts and spreads

The importance of vitamin D beyond diet

Vitamin D plays a critical role in the body, most notably by assisting in the regulation of calcium and phosphate. This function is essential for maintaining healthy bones, muscles, and teeth. A deficiency can lead to bone pain and weakness. It also supports the immune system and modulates cell growth. For those concerned about their intake, especially during winter months when sun exposure is limited, a healthcare professional can recommend supplements.

Cashews are still a nutritional powerhouse (just not for vitamin D)

Even without vitamin D, cashews offer a wealth of other health benefits that make them a valuable part of a balanced nutrition diet. They are a rich source of healthy unsaturated fats, which can help lower LDL ('bad') cholesterol. Furthermore, they provide a great deal of important minerals, including:

Copper: Essential for energy production, brain health, and the immune system.
Magnesium: Supports nerve and muscle function, and may help reduce the risk of heart disease and stroke.
Manganese: A key mineral for bone health and metabolism.
Phosphorus: Works with calcium to build strong bones and teeth.
Zinc: Critical for immune function and cell growth.

Nutrient comparison: Cashews vs. Walnuts

To put the cashew's nutrient profile into perspective, here's a comparison of key vitamins and minerals between a 1-ounce serving of cashews and walnuts:


Nutrient	Cashews (approx. 1 oz)	Walnuts (approx. 1 oz)	Benefit	Conclusion
Vitamin D	0% DV	0% DV	Essential for bone health	Neither is a source
Vitamin K	9.6 µg	Much lower	Blood clotting and bone health	Cashews are a better source
Copper	0.6 mg (~67% DV)	Much lower	Energy production, brain health	Cashews are an excellent source
Magnesium	82.8 mg (~20% DV)	45 mg (~11% DV)	Nerve and muscle function	Cashews are a better source
Folate (B9)	5 mcg (~2% DV)	Richer source	Cell growth and function	Walnuts are a better source

Conclusion: The Final Verdict on Cashews and Vitamin D

In conclusion, the claim that do cashews have a lot of vitamin D is a misconception. Cashews provide virtually no vitamin D naturally. For those seeking this vital nutrient, the focus should remain on sun exposure, fatty fish, fortified dairy and plant-based milks, or supplements. However, this doesn't diminish the overall nutritional value of cashews. They are a fantastic source of heart-healthy unsaturated fats, and key minerals like copper, magnesium, and zinc. Integrating them into a balanced diet is a great strategy for boosting your mineral intake, but it is not a solution for meeting your vitamin D needs. A holistic approach that includes diverse food sources will always yield the best results for a healthy and balanced diet.

For more on balanced nutrition, consider consulting resources from the World Health Organization: Healthy Diet Guidelines.

Frequently Asked Questions

The body primarily produces vitamin D through exposure to direct sunlight. The UV-B rays from the sun interact with a compound in the skin to produce the vitamin.

Most nuts are not reliable sources of vitamin D. While they are rich in other nutrients, for vitamin D, you should look to sources like fatty fish, fortified foods, and UV-exposed mushrooms.

A vitamin D deficiency can cause various symptoms, including fatigue, bone pain, muscle weakness, and mood changes. Severe, long-term deficiency can lead to bone deformities.

Yes, some plant-based options include UV-exposed mushrooms and fortified foods like certain plant-based milks, cereals, and orange juices.

Cashews are a nutritious addition to your diet, providing healthy fats, copper, and magnesium. However, they are not a substitute for a varied diet that includes multiple sources of all essential vitamins and minerals.

Cashews offer numerous health benefits, such as supporting heart health through unsaturated fats and providing minerals like copper, magnesium, and zinc that are vital for brain function and immunity.

Yes, fortified foods have vitamin D added to them during processing. Common examples include milk, certain cereals, and orange juice.