Cashews are among the most popular tree nuts in America, loved for their creamy texture and mild, buttery flavor. Whether you enjoy them as a snack, in trail mix, or as cashew butter, understanding the carbohydrate content in cashews is crucial if you’re following a low-carb or ketogenic diet.
This comprehensive guide breaks down everything you need to know about carbs in cashews, their nutritional profile, and how they compare to other nuts for those watching their carbohydrate intake.
Nutritional Breakdown: Carbs in Cashews
Understanding the exact carbohydrate content in cashews helps you make informed dietary choices. Here’s what you’ll find in a standard serving of raw, unsalted cashews:
Per 1 ounce (28 grams or about 18 cashews):
- Total Carbohydrates: 9 grams
- Dietary Fiber: 1 gram
- Net Carbs: 8 grams
- Sugars: 2 grams
- Protein: 5 grams
- Fat: 12 grams
- Calories: 157
Net carbs are calculated by subtracting fiber from total carbohydrates, as fiber doesn’t significantly impact blood sugar levels. For those following strict low-carb diets, net carbs are often the more important number to track.
Are Cashews High in Carbs Compared to Other Nuts?
When compared to other popular nuts, cashews are relatively high in carbohydrates. Here’s how they stack up:
Cashews vs. Other Nuts (per 1 ounce)
- Cashews: 9g total carbs, 8g net carbs
- Almonds: 6g total carbs, 3g net carbs
- Pecans: 4g total carbs, 1g net carbs
- Macadamia Nuts: 4g total carbs, 2g net carbs
- Walnuts: 4g total carbs, 2g net carbs
- Brazil Nuts: 3g total carbs, 1g net carbs
- Pistachios: 8g total carbs, 5g net carbs
- Peanuts: 6g total carbs, 4g net carbs
As you can see, cashews contain more carbohydrates than most other tree nuts, making them less ideal for very low-carb eating plans.
Can You Eat Cashews on a Keto Diet?
The ketogenic diet typically restricts carbohydrate intake to 20-50 grams of total carbs per day, or 15-25 grams of net carbs per day, depending on individual goals and metabolic needs.
With 8 grams of net carbs per ounce, cashews can technically fit into a keto diet, but they require careful portion control. Here’s what you need to consider:
Portion Size Matters
One ounce of cashews (approximately 18 nuts) represents about 32% of a 25-gram net carb daily limit. This means eating just a small handful could consume nearly a third of your daily carb allowance, leaving less room for vegetables and other nutritious low-carb foods.
When Cashews Might Work on Keto
- You’re following a more liberal keto approach (40-50g carbs daily)
- You have excellent portion control
- You’re using them as an occasional treat rather than a daily snack
- You’re measuring portions carefully with a food scale
- You’ve planned your other meals to accommodate the extra carbs
When to Choose Alternatives
If you’re following a strict ketogenic diet (under 25g net carbs daily), pecans, macadamia nuts, or Brazil nuts are much better choices, as they contain significantly fewer carbs and won’t derail your ketosis.
Complete Nutritional Profile of Cashews
Beyond carbohydrates, cashews offer numerous nutritional benefits that make them a healthy food choice for those not following strict low-carb diets:
Vitamins and Minerals
Cashews are rich in essential micronutrients, including:
- Copper: 67% of the Daily Value (DV) per ounce
- Magnesium: 20% of the DV
- Manganese: 20% of the DV
- Zinc: 15% of the DV
- Phosphorus: 13% of the DV
- Iron: 11% of the DV
- Vitamin K: 8% of the DV
Healthy Fats
The 12 grams of fat in cashews are predominantly heart-healthy unsaturated fats. Approximately 66% of the fat content consists of monounsaturated fats, similar to those found in olive oil, which support cardiovascular health.
Antioxidants
Cashews contain beneficial plant compounds, including polyphenols and carotenoids, which act as antioxidants to protect cells from oxidative damage.
Best Low-Carb Nut Alternatives to Cashews
If you’re looking for nuts with fewer carbs but similar nutritional benefits, consider these excellent alternatives:
1. Pecans (Best for Keto)
With only 1 gram of net carbs per ounce, pecans are the most keto-friendly nut. They’re high in healthy fats and provide a rich, buttery flavor similar to cashews.
2. Macadamia Nuts
Containing just 2 grams of net carbs per ounce and the highest fat content of any nut, macadamia nuts are ideal for ketogenic diets. They have a creamy texture that resembles cashews.
3. Brazil Nuts
With only 1 gram of net carbs per ounce, Brazil nuts are excellent for low-carb eating. They’re also the richest dietary source of selenium, an important mineral for thyroid function.
4. Walnuts
At 2 grams of net carbs per ounce, walnuts are keto-friendly and provide omega-3 fatty acids, which are beneficial for heart and brain health.
Tips for Including Cashews in a Low-Carb Diet
If you love cashews and want to include them occasionally while minimizing their carb impact, try these strategies:
Measure Your Portions
Use a food scale or measuring cup to ensure you’re eating exactly one ounce (28 grams). It’s easy to overeat nuts when snacking directly from the container.
Mix with Lower-Carb Nuts
Create a custom nut mix using mostly pecans or macadamia nuts with just a few cashews for flavor. This gives you the taste you enjoy while significantly reducing overall carb content.
Save Them for Special Occasions
Instead of making cashews a daily snack, enjoy them occasionally when you have extra room in your carb budget.
Account for Them in Your Daily Tracking
Log cashews in your food diary before eating them to ensure they fit within your macronutrient goals for the day.
Avoid Flavored or Sweetened Varieties
Honey-roasted, chocolate-covered, or candied cashews contain significantly more carbohydrates. Stick to raw or dry-roasted unsalted cashews.
Cashew Products and Their Carb Content
Many cashew-based products have become popular alternatives to dairy and other foods. Here’s how their carb content compares:
Cashew Butter
Two tablespoons of cashew butter typically contain 8-9 grams of total carbs and 7-8 grams of net carbs—similar to whole cashews but in a more concentrated form.
Cashew Milk
Unsweetened cashew milk is much lower in carbs than whole cashews, with only 1-2 grams of carbs per cup, making it a suitable option for keto diets.
Cashew Cheese
Cashew-based vegan cheeses vary widely in carb content depending on added ingredients, ranging from 2-8 grams per serving. Always check nutrition labels.
Cashew Flour
Cashew flour contains approximately 28 grams of net carbs per cup, making it unsuitable for strict keto baking. Almond flour, with about 12 grams of net carbs per cup, is a better low-carb baking alternative.
Health Benefits of Cashews Despite Higher Carbs
While cashews may not be ideal for very low-carb diets, they offer numerous health benefits for those following moderate-carb eating plans:
Heart Health Support
Studies suggest that regular nut consumption, including cashews, is associated with reduced risk of cardiovascular disease due to their healthy fat profile and beneficial plant compounds.
Blood Sugar Management
Despite containing carbohydrates, cashews have a relatively low glycemic index and may help improve blood sugar control when consumed in appropriate portions as part of a balanced diet.
Weight Management
The combination of protein, healthy fats, and fiber in cashews promotes satiety, potentially helping with appetite control and weight management.
Bone Health
The magnesium, phosphorus, and copper in cashews support bone mineral density and overall skeletal health.
Common Questions About Carbs in Cashews
Do roasted cashews have more carbs than raw cashews?
Dry-roasted cashews without added ingredients contain virtually the same amount of carbohydrates as raw cashews. However, oil-roasted varieties may have slightly different macronutrient profiles, and flavored or seasoned cashews often contain added sugars that increase carb content.
How many cashews can I eat on keto?
On a strict ketogenic diet (20-25g net carbs daily), limit yourself to 10-12 cashews (about half an ounce) to leave room for other carbohydrate-containing foods. On a more liberal low-carb diet (50g carbs daily), you could enjoy a full ounce (18 cashews) if planned carefully.
Are cashews better than almonds for low-carb diets?
No, almonds are better for low-carb diets, containing only 3 grams of net carbs per ounce compared to 8 grams in cashews.
Can eating cashews kick you out of ketosis?
Eating too many cashews can potentially interrupt ketosis if they push your daily carb intake above your personal threshold. Most people maintain ketosis under 50 grams of total carbs or 25 grams of net carbs daily.
The Bottom Line on Carbs in Cashews
Cashews contain 9 grams of total carbohydrates and 8 grams of net carbs per one-ounce serving, making them one of the higher-carb nut options available. While they can technically be included in a ketogenic or low-carb diet with careful portion control, they’re not the most optimal choice for those following strict carbohydrate restrictions.
If you’re following a very low-carb or ketogenic diet, nuts like pecans, macadamia nuts, Brazil nuts, and walnuts are significantly better choices, containing 75-88% fewer net carbs than cashews. However, if you’re following a more moderate low-carb approach and love cashews, they can certainly fit into your eating plan when consumed mindfully and in measured portions.
Remember that individual carbohydrate tolerance varies based on factors like activity level, metabolic health, and personal goals. What works for one person’s low-carb diet may not work for another’s. Track your portions, monitor how your body responds, and adjust your intake accordingly to find what works best for you.
Whether you choose to include cashews or opt for lower-carb alternatives, all nuts provide valuable nutrients and can be part of a healthy, balanced diet when consumed in appropriate amounts.
Sources:
- USDA FoodData Central – National Nutrient Database
- National Center for Biotechnology Information – Nut Consumption Research
- American Diabetes Association – Carbohydrate Counting
- American Heart Association – Healthy Nuts and Fats
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.
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