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bibbe.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

tender cashewsbibasoft cashews

Recipes with bibbe + Add to pantry

SERVING

CALORIES

249

PROTEIN

8.2g

CARBS

13.6g

FAT

19.7g

FIBER

1.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories249kcal—

Protein8.2g16%

Carbohydrates13.6g5%

Fiber1.5g5%

Sugar2.7g5%

Total fat19.7g25%

Saturated fat3.5g18%

Trans fat0g—

Cholesterol0mg0%

Water55.2g—

MINERALS

Sodium5.0mg0%

Potassium297mg6%

Calcium17mg1%

Iron3.0mg17%

Magnesium131mg31%

Phosphorus267mg21%

Zinc2.6mg24%

Copper1.0mg111%

Manganese0.75mg33%

Selenium9.0µg16%

VITAMINS

Vitamin A0µg0%

Vitamin C1.5mg2%

Vitamin D0µg0%

Vitamin E0.40mg3%

Vitamin K15.3µg13%

Thiamin (B1)0.19mg16%

Riboflavin (B2)0.03mg2%

Niacin (B3)0.48mg3%

Pantothenic acid (B5)0.39mg8%

Vitamin B60.19mg11%

Folate (B9)11µg3%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

HEALTH BENEFITS

Why eat it.

✓Rich in minerals like magnesium, copper, and manganese, which are essential for bone health, energy production, and antioxidant defense.
✓Contains heart-healthy monounsaturated fats that can help lower bad cholesterol (LDL) and increase good cholesterol (HDL).
✓Good source of antioxidants, such as zeaxanthin, which helps protect the eyes from UV rays and may reduce the risk of age-related macular degeneration.
✓Provides dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.

COOKING TIPS

In the kitchen.

1The outer skin of tender cashews is typically removed before cooking. Soaking them in hot water for 10-15 minutes makes peeling easier.
2Bibbe is a delicacy in Konkani and Goan cuisine, often used in curries ('Bibbe Upkari' or 'Kaju Tondak'), adding a unique creamy texture and slightly bitter taste.
3Add tender cashews towards the end of the cooking process in curries and stir-fries to prevent them from becoming overly soft or mushy.
4To balance their natural astringency, pair them with ingredients like coconut milk, jaggery, or tamarind.

STORAGE

Keep it fresh.

Fresh tender cashews (bibbe) are highly perishable; store them in the refrigerator in a perforated bag and use within 2-4 days.
For long-term storage, they can be brined or frozen. To freeze, peel them, blanch for a minute, cool, and store in an airtight container for up to 6 months.

FAQ

Frequently asked questions.

Is bibbe healthy?

Yes, bibbe is very healthy as it is rich in essential minerals like magnesium, copper, and manganese, which support bone health and energy production. It also contains heart-healthy monounsaturated fats that help lower bad cholesterol (LDL) and improve heart health.

How many calories and protein are in bibbe?

A 100g serving of bibbe contains approximately 249 calories and 8.2g of protein. It also provides 13.6g of carbohydrates and 19.7g of fat, making it a nutrient-dense energy source.

Is bibbe good for weight loss?

Bibbe can be beneficial for weight loss when eaten in moderation because its dietary fiber and protein content promote satiety and help regulate blood sugar. However, due to its calorie density (249 calories per 100g), portion control is important.

Is bibbe vegan and gluten-free?

Yes, bibbe is a natural nut and is both 100% vegan and gluten-free. It is an excellent plant-based ingredient for individuals with celiac disease or those following a vegan lifestyle.

Is bibbe keto-friendly?

Bibbe is moderately keto-friendly. While it is high in healthy fats (19.7g), it contains about 13.6g of carbohydrates per 100g, so it should be consumed sparingly to stay within daily net carb limits.

How do you prepare bibbe for cooking?

Fresh bibbe (tender cashews) must be deshelled carefully to avoid the caustic oil in the outer casing. Once deshelled, the nuts are typically soaked in warm water to easily peel off the thin brown skin before being added to curries or stews.

What does bibbe taste like?

Bibbe has a mild, creamy, and slightly sweet flavor with a soft, milky texture. Unlike dried cashews, tender bibbe is much softer and absorbs the flavors of spices and sauces very well during cooking.

How do you store bibbe and how long does it last?

Fresh, peeled bibbe is highly perishable and should be stored in the refrigerator for no more than 2-3 days. For long-term storage, they can be blanched and frozen in airtight bags for up to six months.

Can I eat bibbe raw?

While the inner nut is edible, it is rarely eaten raw directly from the tree because the shell contains a toxic resin (urushiol). Once properly deshelled and cleaned of its skin, it can be eaten, but it is most commonly enjoyed cooked in traditional dishes.

What are the eye health benefits of bibbe?

Bibbe contains the antioxidant zeaxanthin, which forms a protective layer in the retina. This helps filter harmful UV rays and may reduce the risk of age-related macular degeneration as you age.

RECIPES