Are Cashews Keto and Carbs in Cashews
on May 03, 2023
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If you are on the keto diet or considering it, you may wonder if cashews are a good choice for your diet. In this post, you’ll learn everything about this delicious nut, whether cashews are keto-friendly, how many carbs are in cashew nuts, and their health benefits and best keto substitutes.
The ketogenic diet is a low-carb, high-fat diet that has gained popularity in recent years for its potential health benefits. It involves drastically reducing carb intake and replacing it with fat to put the body into a metabolic state called ketosis.
Cashew Nuts And The Keto Diet: Are Cashews Keto-Friendly?
Cashews are relatively high in carbs compared to other nuts, so they may not be suitable for a strict keto diet, which typically restricts carbohydrate intake to 20 to 50 grams per day.
However, cashews can still be incorporated into a keto diet in moderation, as they are also a good source of healthy fats and protein. It’s important to keep track of your daily carb intake and ensure that you are staying within your individualized limits while including cashews in your diet.
Carbs In Cashews: Are Cashews Low-Carb?
When compared to other nuts, cashews are relatively high in carbs. An ounce (28g) of raw cashews contains around 8.5 grams of carbs. This amount is higher than other nuts such as almonds or macadamia nuts, which contain fewer carbs.
How Many Carbs In Cashews?
One ounce (28-gram) serving of dry roasted cashews contains 9.2 grams of carbohydrates according to the USDA.
How Many Net Carbs In Cashews?
Net carbs are the total amount of carbohydrates in a food minus the amount of fiber. Raw cashews contain 8.5 grams of carbs and 0.9 grams of fiber per ounce, so the net carb content of raw cashews is around 7.6 grams per ounce. The net carb for an ounce of raw and dry roasted cashew is provided below:
| 1 Ounce Serving (28.35g) | Net Carbs |
| Raw | 7.6 grams |
| Dry Roasted | 8.4 grams |
Carbs In Cashew Milk
Cashew milk is a popular dairy-free alternative to cow’s milk. However, it is important to note that cashew milk contains more carbs than almond milk, which is a popular alternative for those on a keto diet.
One cup of unsweetened cashew milk contains nearly 7 grams of carbs per USDA, while one cup of unsweetened almond milk contains about 3 grams of carbs.
Carbs In Cashew Butter
Cashew butter is another popular alternative to peanut butter. While it is lower in carbs than peanut butter, it is still higher in carbs than other nut butter options such as almond butter or macadamia nut butter.
One tablespoon of cashew butter contains around 4.4 grams of carbs according to the USDA.
Health Benefits
- Cashews are a good source of healthy fats, protein, and fiber. They are also rich in vitamins and minerals such as magnesium, zinc, and iron.
- Studies have shown that consuming cashews may help to lower cholesterol levels, reduce inflammation, and improve heart health.
- The high protein content of cashews may help to promote feelings of fullness and aid in weight loss.
Keto-Friendly Ways To Incorporate Cashews Into Your Diet
You can add a small amount of cashews to your diet in a variety of ways, including:
- Eating them as a snack: Cashews are a great snack option because they are portable, easy to store, and require no preparation. Simply grab a handful of cashews when you need a quick snack.
- Adding them to salads: Cashews add a delicious crunch to salads and can also help increase the fat content of your meal.
- Using them in stir-fries: Cashews are a great addition to stir-fries because they add flavor and texture to the dish.
- Using them as a crust: Cashews can be blended into a fine powder and used as a crust for pies and cheesecakes.
Keto Cashews Substitutes (Best Nuts For Keto)
If you are following a keto diet and want to use nuts in your meals, it’s important to choose nuts that are low in carbs and high in fat. Some of the best nuts for a keto diet include:
- Macadamia nuts: Macadamia nuts are high in fat and low in carbs, making them a great option for keto dieters.
- Pecans: Pecans are another great option for keto dieters because they are low in carbs and high in healthy fats.
- Brazil nuts: Brazil nuts are high in fat and protein, and contain very few carbs, making them a great addition to a keto diet.
- Walnuts: Walnuts are high in healthy fats and contain very few carbs, making them a great option for keto dieters.
High-Carb Nuts To Avoid
Besides cashews, there are some other nuts to avoid high-carb nuts such as:
- Pistachios: Pistachios contain more carbs than most other nuts, making them a poor choice for keto dieters.
- Chestnuts: Chestnuts are high in carbs and low in fat, making them a poor choice for keto dieters.
Cashews Nutrition (Macros)
Cashews are a nutrient-dense food that are rich in healthy fats, protein, and essential vitamins and minerals. Here’s a breakdown of the nutritional content of raw cashews per 1 ounce (28 grams):
- Carbs: 8.5 grams
- Fats: 12.4 grams
- Protein: 5.1 grams
- Calories: 157
FAQ
How many carbs are in 1 cup of cashew nuts?
One cup of dry roasted cashews (137g) contains approximately 44.8 grams of carbohydrates as per USDA. However, when you consider the amount of fiber in cashews, the net carb count is reduced to around 40.7 grams per cup.
Can I eat cashews on a low-carb diet?
Yes, you can eat cashews on a low-carb diet in moderation. While cashews are a healthy snack, they do contain a fair amount of carbs.
Are cashews a good snack for keto?
No, cashews are not a good snack for keto due to their high carb content. However, you can eat them in small portions.
Are roasted cashews okay on keto?
No, roasted cashews are not keto-friendly either, especially since there might be some added ingredients, such as sugar, that will further increase the carb count. It is best to choose other low-carb nuts such as pecans or almonds.
Are cashews high in carbs?
Cashews are relatively high in carbs compared to other nuts. It is important to be mindful of portion sizes and net carb counts when consuming cashews on a low-carb or keto diet.
How many cashews can I eat on keto?
The number of cashews you can eat on keto depends on your individual carb allowance. We recommend limiting your intake to a small handful, less than 1 ounce, to ensure that you are staying within your daily carb limit.
Are cashews a good source of fat for keto?
Cashews are an excellent source of healthy fat. They are high in monounsaturated and polyunsaturated fats, which are healthy fats that are essential for the keto diet. So if you’d like to add this nut to your keto diet, eating them in moderation is key.
Conclusion
In conclusion, cashews are a healthy snack option, but they can only fit into a keto diet if you eat them in moderation, as they are relatively high in carbs compared to other nuts. When consuming cashews on a low-carb or keto diet, it is important to be mindful of portion sizes and net carb counts to ensure that you are staying within your daily carb limit.
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How to Substitute Cashew for Keto Diet
Ingredients
- 1 cup almonds
- optional other keto-friendly nuts
Instructions
- Use almonds to replace cashew according to the recipe.
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
