How Many Carbs in Cashews? Smart Tips for Keto Eaters
How Many Carbs in Cashews? Some of the nuts with the most carbs are cashews, which have 8.6 grams of carbs per ounce.
Being careful with your portions is very important if you're on a low-carb or keto diet. There are better nuts to eat, how much is too much, and cashew carbs in this article. Start now.
How Many Carbs in Cashews?
Cashews taste good and are creamy, but they have more carbs than most nuts. There are about 8.6 to 9 grams of total carbohydrates in an ounce (approximately 18 roasted cashews). It's important to watch how many you eat on a low-carb keto diet so you don't sneak too many.
Carb Content Breakdown (Per 1 Ounce / 18 Cashews)
Compared to other nuts, cashews have more carbs. They also have healthy fats, magnesium, and plant protein that are good for you.
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Total carbs: About 9 grams in one ounce
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Net carbs: Approximately 7.7–8 grams (based on USDA values, varies slightly by brand and form).
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Natural sugars: Nearly 1.7 grams come from starch
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Glycemic index: Moderate (~25), with a glycemic load of about 3 per ounce, which may still support stable blood sugar in small portions.
Why Knowing the Carb Count Matters
If you're not careful, carbs can stop ketosis and change your blood sugar. If you're watching how many carbs you eat, you should only eat a few cashews at a time.
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Higher net carbs: More than other nuts like macadamia nuts or brazil nuts.
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Lower in fiber: Cashews don’t keep you full as long as some other nuts.
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Nut-based products: Cashew milk and cashew butter also carry carbs.
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Risk of weight gain: Too many cashews = extra calories and carbs.
Are Cashew Nuts Good for a Low-Carb Diet?
Cashews are higher in net carbs than most nuts and may not fit into very strict ketogenic diets unless consumed in moderation. As long as you don't eat too many cashews, you can still enjoy them and their health benefits.
The Truth About Cashews and Keto Diet
Despite their high carbohydrate content, cashews are a great source of nutrients and good fats.
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High in net carbs: 8 grams per ounce is a lot for low-carb diets.
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Rich in fats: Full of monounsaturated fats and polyunsaturated fat.
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Nut butter options: Cashew nut butter typically has 8–9 grams of carbs per 2 tablespoons, which is higher than almond (5–6g) or peanut butter (6–7g), depending on the brand.
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Allergy alert: Cashews are tree nuts, so check with a healthcare provider if needed.
Moderation Tips for Low-Carb Eaters
You don’t have to avoid cashews completely. Just eat them in smaller amounts and pair with lower-carb nuts.
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Limit intake: 5–10 cashews per day can help keep carbs in check.
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Mix wisely: Pair with brazil nuts or macadamia nuts for a balanced snack.
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Choose clean products: Go for dry roasted or raw versions with no sugar.
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Talk to a pro: Check with a healthcare provider if you’re unsure how much is safe.
What Is the Lowest Carb Nut?
On low-carb plans, some nuts work better than cashews. Plus, they don't make you eat too many carbs and give you healthy fats, plant-based protein, and other nutrients.
Top Low-Carb Nut List (Ranked by Net Carbs)
When it comes to low-carb diets, the best nuts are those with less net carbs and more fibre. These keep you full without making your blood sugar go up.
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Pecans: Just 1 gram of net carbs per ounce, the lowest of all nuts.
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Brazil nuts: Around 1–2 grams net carbs and packed with selenium.
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Macadamia nuts: About 2 grams net carbs and rich in healthy fats.
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Walnuts: Low in net carbs and loaded with antioxidants.
How Cashews Compare to Keto-Friendly Options
When it comes to low-carb diets, the best nuts are those with less net carbs and more fibre. These keep you full without making your blood sugar go up.
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More total carbs: 9 grams in cashews vs. 1–2 grams in most other nuts.
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Nut-based products: Cashew nut butter and cashew milk still carry carbs—check labels.
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Additives in snacks: Avoid flavored or sweetened cashews in baked goods.
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Food safety matters: Make sure your cashews come from trusted sources like Ivory Coast or U.S. suppliers.
Is 20 Cashews Too Much?
Cashews are a healthy and tasty snack, but if you eat too many, they can make you gain weight. A normal amount is one ounce, which is about 18 cashews. Going over that could have bad effects, like digestive problems or too much sodium intake.
Understanding Serving Size & Daily Limit
Eating a small amount of cashews every day is important for your health. If you eat the right amount, you can get the nutrients you need without getting too many carbs, calories, or salt.
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Standard portion: One ounce (18 cashews) is ideal for most people.
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Extra carbohydrates: More than a serving can raise your total carb intake.
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Calorie dense: Cashews are high in fat, which increases calories fast.
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Salted cashews: Flavored versions can add too much salt to your diet.
What Happens If You Overeat Cashews?
There are healthy fats, fibre, and plant protein in cashews. But if you eat too many of them, you might feel a little queasy. As part of a healthy eating plan, keep them.
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Digestive discomfort: Overeating may lead to bloating or gas.
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Risk of weight gain: Extra calories and fats may build up over time.
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Sodium overload: Salted nuts can push your daily value of sodium too high.
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Smarter options: Add cashews to a salad or eat them with fruit for better control.
What Can FullyHealthy Do for You?
FullyHealthy sells organic products with clean labels for people who care about their health. Their cashew-based product is great if you want simple, high-quality ingredients that don't have any extra oils or sugars added.
Cashew-Based Options on FullyHealthy like Cashew Nut Butter
Artisana Raw Cashew Butter is sold on the site. It is made from only raw, organic cashews. Because it hasn't been roasted or processed too much, it keeps more of its nutrients.
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Single ingredient: Only raw organic cashews—no salt, oil, or sugar.
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Good source of nutrients: Cashews provide potassium and magnesium, though their vitamin E content is lower than that of almonds.
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Smooth and rich flavor: Perfect in smoothies, spread on toast, or eaten with fruit.
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Safe and clean: Made under strict food safety rules and organic certification.
Why Choose FullyHealthy Products?
Pure, simple foods made from real seeds and nuts are what FullyHealthy is all about. They help you eat better by giving you foods that help you meet your daily value needs.
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Certified organic and non-GMO: Trusted quality with clean ingredients
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Nutrient-rich: Each serving offers healthy fats, fiber, and plant protein.
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Versatile use: Great for baked goods, nut butter recipes, or dressings.
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Ethical sourcing: Ingredients are responsibly sourced and carefully processed.
Final Thoughts
Cashews taste great and are good for you, but they don't have the fewest carbs. Even though they have vitamins, healthy fats, and plant protein, it's important to watch how much you eat, especially if you're on a low-carb keto diet. If you don't eat too much of them, cashew nut butter, cashew milk, and other nut-based foods made from cashews can also be part of your plan.
FullyHealthy sells clean, high-quality cashew products like raw cashew butter that are high in nutrients like magnesium, vitamin E, potassium, and fibre. Balance the carbs and health benefits of cashews to get the most out of them.
FAQs
How many carbs are in cashew nut butter?
Cashew nut butter has around 8–9 grams of total carbs per 2 tablespoons. Check the label for accurate nutritional content and following nutrients.
Is cashew milk good for a low carb keto diet?
Unsweetened cashew milk contains ~1g of carbs per cup, significantly less than whole cashews, making it a more keto-friendly option. It can fit into a low carb keto diet depending on the brand’s nutritional content.
What are the following nutrients found in cashews?
Cashews contain the following nutrients: magnesium, potassium, vitamin E, plant protein, and healthy fats. They also include some fiber and carbohydrates.
Can I use cashews in baked goods on a keto diet?
Yes, but be careful. Cashews are higher in carbs than other nuts. If using in baked goods, check the total carbs and portion size to avoid going over your keto limit.
Are cashews a good source of nutritional content?
Yes, cashews provide strong nutritional content. They are a good source of healthy fats, vitamin E, plant protein, and the following nutrients needed for energy and overall health.
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