Which is Healthier, Salted or Unsalted Cashews?

January 11, 2026 •

3 min read

According to the American Heart Association, the average American consumes more than 3,400 milligrams of sodium a day, far exceeding the ideal daily limit of 1,500 mg. This startling statistic highlights the importance of reducing sodium intake, which is a key factor when comparing the health benefits of salted versus unsalted cashews.

Quick Summary

Unsalted cashews are significantly healthier than their salted counterparts due to their low sodium content. Choosing unsalted varieties helps manage blood pressure, support heart health, and avoid risks associated with excessive sodium intake, like water retention and kidney issues. Unsalted cashews retain all their beneficial nutrients without added salt.

Key Points

Unsalted cashews are the healthier choice: The absence of added sodium makes unsalted cashews superior for managing blood pressure and protecting heart health.
Excess sodium poses health risks: High sodium intake from salted nuts can contribute to high blood pressure, a leading cause of heart disease and stroke.
Minimal sodium in natural nuts: Unsalted cashews naturally contain very low levels of sodium, while salted versions can contain over 50 times more per serving.
Unsalted cashews are more versatile: Their neutral flavor makes them suitable for a wide range of culinary applications, including baking, cooking, and making sauces.
You can control the flavor: Seasoning unsalted cashews yourself allows for precise control over sodium and spice levels.

Unpacking the Cashew: Nutritional Basics

Cashews are a nutritional powerhouse, rich in healthy fats, protein, and essential minerals like magnesium, iron, and zinc. They contain beneficial monounsaturated and polyunsaturated fats that support heart health and help manage cholesterol levels. These fats also contribute to a feeling of fullness, which can aid in weight management.

The Salt Factor: Why Sodium Matters

When you introduce salt to cashews, you're not just adding flavor; you're significantly increasing the sodium content. A 30g serving of salted, dry-roasted nuts contains around 103mg of sodium, compared to just 2mg in the unsalted version. For individuals with health concerns like high blood pressure or heart disease, this added sodium can be detrimental. High sodium intake forces the kidneys to retain more water, increasing blood volume and, consequently, blood pressure.

Health Impacts: Salted vs. Unsalted Cashews

Heart Health

Unsalted Cashews: With virtually no sodium, unsalted cashews support cardiovascular health by providing heart-healthy fats and essential minerals without the negative effects of excess salt. Regular consumption of unsalted nuts is linked to lower levels of bad cholesterol (LDL) and reduced inflammation.
Salted Cashews: While still containing healthy fats, the high sodium levels can counteract these benefits, especially for those with hypertension. Excess sodium is a major risk factor for high blood pressure, heart disease, and stroke.

Blood Pressure Management

Unsalted Cashews: A diet low in sodium is crucial for managing blood pressure. By choosing unsalted cashews, you contribute to maintaining healthy blood pressure levels.
Salted Cashews: The elevated sodium in salted cashews can lead to water retention and increased blood pressure, putting a strain on the heart and blood vessels over time.

Weight Management

Unsalted Cashews: Cashews, in general, are satiating due to their protein and fiber content. Opting for unsalted versions helps you avoid the extra sodium, which can cause bloating and water weight gain.
Salted Cashews: The added salt can make you consume more and can cause temporary water weight gain. This can be counterproductive for those monitoring their weight.

Flavor and Versatility

Unsalted Cashews: Unsalted cashews offer a neutral base, making them incredibly versatile in cooking. They can be added to stir-fries, curries, baked goods, or blended into creamy sauces and vegan cheeses. This allows you to control the flavor profile and seasoning precisely.
Salted Cashews: Salted cashews are primarily suited for snacking and can overpower the flavors in other dishes if used in cooking.

Comparison Table: Salted vs. Unsalted Cashews


Feature	Salted Cashews	Unsalted Cashews
Sodium Content	High (average 103mg per 30g serve)	Very Low (average 2mg per 30g serve)
Heart Health	Potential risk of increased blood pressure	Supports cardiovascular health, lowers bad cholesterol
Blood Pressure	May increase blood pressure, especially with frequent consumption	Aids in managing healthy blood pressure levels
Flavor Profile	Prominent salty flavor	Neutral, slightly sweet, creamy flavor
Culinary Uses	Primarily a snack	Versatile for cooking, baking, and blending
Bloating	Can cause water retention and bloating	Less likely to cause bloating related to high sodium intake

Healthy Snacking and Cooking with Unsalted Cashews

Embracing unsalted cashews doesn't mean sacrificing flavor. You can easily create your own seasoned cashews at home, giving you complete control over the ingredients. For instance, consider making a spicy roasted cashew mix by tossing unsalted cashews with a little olive oil and a dash of your favorite spices, like chili powder and paprika.

Recipe Idea: Spicy Roasted Cashews

For a delicious, healthy snack, toss a cup of unsalted cashews with a teaspoon of olive oil, a pinch of chili flakes, and a little garlic powder. Spread them on a baking sheet and dry-roast in the oven at 350°F (175°C) for 10-15 minutes until lightly golden. This allows you to enjoy the crunch and flavor without the heavy sodium load.

Conclusion: Making the Right Choice

While both salted and unsalted cashews offer a nutritious, high-energy snack, the health benefits of the unsalted variety are far superior. By choosing unsalted cashews, you avoid the high sodium intake associated with heart and blood pressure issues, and gain greater control over your overall salt consumption. The added versatility in cooking and the preservation of the nuts' inherent health benefits make unsalted cashews the clearly healthier option for anyone conscious of their diet. The choice is simple: for a truly nutritious boost, stick to the unsalted version.

For more information on reducing sodium intake and its effects on heart health, consult resources from authoritative health organizations like the American Heart Association.

Frequently Asked Questions

Yes, excessive sodium intake, such as that from regularly eating salted cashews, can increase your blood pressure and heighten the risk of heart disease, stroke, and kidney issues over time.

In terms of raw calories, the difference is minimal and mostly due to the negligible weight of the added salt. However, unsalted cashews have no added oil, which is often used in salted varieties, meaning some salted nuts may have slightly more calories due to this oil.

Dry-roasting cashews without oil or salt does not significantly affect their nutritional value, and they remain a healthy choice. Problems arise when nuts are oil-roasted or heavily salted during processing.

A healthy serving of cashews is typically a small handful, or about one ounce (28 grams). Since they are calorie-dense, moderation is key to reaping their benefits without overconsuming calories.

You can add flavor to unsalted cashews by tossing them with spices like chili powder, cumin, or cinnamon, or by roasting them with a little honey and herbs for a sweet and savory kick.

No, individuals with high blood pressure are strongly advised to avoid or severely limit salted nuts and other high-sodium foods. The extra salt can exacerbate their condition and is not recommended.

For those with no underlying health conditions and a diet very low in sodium, salted cashews can be an occasional treat. However, unsalted remains the healthier daily snack option.