Cashews are a widely enjoyed tree nut and are often eaten on their own as a nutritious snack.
They’re also commonly used in foods such as nut butters, plant-based milks, and dairy-free cheese alternatives.
If you follow a low carb, high fat ketogenic diet, you might be wondering whether cashews are a suitable choice.
People on keto generally try to keep their carbohydrate intake at 50 grams or less per day, or around 25 grams of net carbs daily. Net carbs are calculated by subtracting fiber from total carbohydrates.
This article takes a closer look at the nutrition of cashews and whether they can be included in a keto eating plan.
Are cashews suitable for keto?
Whether cashews work on a keto diet depends on their nutritional makeup. One ounce (28 grams) of cashews contains (2Trusted Source):
Calories: 163
Protein: 4 grams
Fat: 13 grams
Total carbs: 9 grams
Fiber: 1 gram
Net carbs: 8 grams
With 9 grams of total carbs and 8 grams of net carbs per ounce, cashews are higher in carbohydrates than many other nuts. Even a small serving can take up a large portion of the daily carb allowance on keto.
That said, cashews don’t have to be completely off-limits if you enjoy them.
The key is to watch your portion size and account for their carbs when planning the rest of your meals for the day.
Summary
A 1-ounce (28-gram) serving of cashews provides 9 grams of total carbs and 8 grams of net carbs. This is relatively high for a keto diet, but cashews can still be included in moderation if portions are carefully controlled.
Keto-friendly alternatives to cashews
If you’d prefer nuts that are lower in carbs, several good options include:
Almonds: 6 grams total carbs, 3 grams net carbs per ounce (28 grams) (3Trusted Source)
Pecans: 4 grams total carbs, 1 gram net carbs per ounce (28 grams) (4Trusted Source)
Walnuts: 4 grams total carbs, 2 grams net carbs per ounce (28 grams) (5Trusted Source)
Macadamia nuts: 4 grams total carbs, 2 grams net carbs per ounce (28 grams) (6Trusted Source)
Summary
Almonds, pecans, walnuts, and macadamia nuts contain fewer carbohydrates than cashews, making them more suitable choices for a keto diet.
Bottom line
Cashews are a popular tree nut and a convenient, nutritious snack.
However, due to their relatively high carbohydrate content, they’re not the most keto-friendly nut compared with options like pecans or macadamia nuts.
Still, if cashews are a favorite, they can fit into a keto diet in small amounts. Just be sure to keep portions in check and monitor your remaining carb allowance for the day.