When following a ketogenic diet, determining how many cashews you can eat per day requires some careful consideration. Cashews contain carbohydrates and calories that can quickly add up when consumed in large amounts. However, when eaten in moderation, cashews can be included as part of a well-formulated keto diet.
An Overview of the Ketogenic Diet
The ketogenic diet is a very low-carbohydrate, high-fat, moderate protein diet. It typically limits carbs to 30-50 grams per day. This carb restriction induces ketosis, a metabolic state where your body switches from primarily burning glucose to primarily burning fats and ketones for fuel.
When following keto, it’s important to choose foods that are low in carbs, moderate in protein and high in healthy fats. Nuts like cashews can fit into a keto diet but portion size matters.
Nutrition Facts for Cashews
Here are the nutrition facts for a 1-ounce (28 gram) serving of raw, unsalted cashew nuts:
- Calories: 157
- Fat: 12.4g
- Carbs: 9g
- Fiber: 1g
- Net carbs: 8g
- Protein: 5g
As you can see, cashews contain a decent amount of fat and protein. However, with 9g total carbs and 8g net carbs per ounce, the carb count can climb quickly if large portions are consumed.
Daily Net Carb Limit on Keto
When starting keto, total net carbs are often limited to 20-30g per day. As you become fat-adapted, some can increase to 50g daily and maintain ketosis.
Most keto experts recommend staying under 50g net carbs to ensure ketosis. Some keto dieters aim for even lower carb intake in the 20-30g range for faster results.
Cashew Carb Count Adds Up Quickly
With approximately 8g net carbs in a 1-ounce serving, cashew carbs can accumulate quickly. Just 3-4 ounces would put you over 25g net carbs for the day.
For most people on keto, it’s recommended to stick to 1-2 ounces of cashews per day at most. Even with small portions, cashews can cause stalls in weight loss or getting into ketosis if over-consumed.
Health Benefits of Cashews
Although high in carbs, cashews are very nutritious when eaten in moderation on keto. Some benefits include:
- Heart healthy monounsaturated fats
- Protein for building and repairing tissue
- Fiber to promote fullness and digestive health
- Iron, magnesium, zinc, potassium and copper
- Disease-fighting antioxidants
Tips for Incorporating Cashews Into Keto
Here are some tips for including cashews in your ketogenic diet:
- Measure portions. Stick to 1-2 ounces maximum per day.
- Count net carbs. Cashews have 8g net carbs per ounce.
- Pair with low carb foods. Eat cashews alongside vegetables, eggs, meat or healthy fats.
- Swap for other nuts. Alternate with macadamias, pecans or walnuts on different days.
- Add to keto snacks. Sprinkle cashews on a keto yogurt parfait or energy bites.
- Avoid binging. It’s easy to overeat nuts so practice portion control.
Sample Menu with 1 Ounce of Cashews
Here is a keto menu with 1 ounce of cashews included:
Breakfast
- 2 eggs fried in olive oil
- 1⁄2 avocado
- 1 ounce cashews
Lunch
- Tuna salad made with olive oil mayo on greens
- 1 ounce cashews
- 1⁄2 cup blueberries
Dinner
- 6oz sirloin steak
- 1 cup broccoli cooked in butter
- Side salad with olive oil dressing
This provides a total of around 17g net carbs, allowing room for more nuts and low carb veggies if hungry.
Are Roasted Cashews Keto-Friendly?
Plain raw cashews can fit into keto in small portions. But be cautious of roasted cashews, as they are often coated in sugar, honey or other sweeteners that can quickly spike blood sugar.
Read ingredients carefully and look for plain roasted cashews without added sugars. Even then, roasted cashews have slightly more carbs due to the roasting process.
Avoid Cashew Butter
While peanut and almond butter can fit into keto diets, it’s best to avoid cashew butter. Just 2 tablespoons of cashew butter provides over 15g net carbs, which uses up most of your daily limit.
Stick to butter or heart-healthy oils for healthy fats instead of cashew butter when following a ketogenic diet.
Should You Soak Cashews Before Eating?
Soaking nuts like cashews before eating can help reduce phytic acid and enzyme inhibitors. However, soaking also removes some carb-blocking fiber. Soak if you have digestive issues but otherwise eating cashews raw is fine.
Avoid Flavored and Sweetened Cashews
Skip flavored cashews that contain sugar or honey. Also be mindful of chocolate covered and sweetened cashews which can have as much as 15-20g net carbs per ounce.
Stick to plain, raw or dry roasted cashews without added sugars or seasonings for the lowest net carbs on keto.
Should You Avoid Salted Cashews on Keto?
Lightly salted cashews can be included on keto as long as you account for the added sodium. However, for health reasons, raw unsalted nuts may be a better choice.
Watch for heavily salted cashews, as these can cause unwanted water retention and blood pressure issues. Light salt from time to time won’t kick you out of ketosis but moderation is key.
Be Aware of Carb Creep
“Carb creep” refers to unintentionally increasing carbs over time on keto, usually by underestimating servings. It’s easy to eat 2-3x the recommended serving of cashews if you aren’t measuring.
Weighing your portions and tracking net carbs diligently prevents carb creep. Don’t guess – closely measure 1-2 ounces of cashews at a time to keep intake in check.
Pair Cashews With Low Carb Foods
Offset the carb content of cashews by enjoying them alongside low carb foods like:
- Non-starchy vegetables
- Cheese
- Eggs
- Avocado
- Meat
- Fish and seafood
- Healthy fats like olive oil
Combining cashews with these low carb foods helps keep net carbs in a stable range for ketosis.
Pay Attention to Portion Sizes
Cashews are easy to overeat, so pay close attention to portion sizes. Here are some tips:
- Weigh 1-2 ounces using a food scale for accuracy
- Measure into single serving baggies or containers
- Only bring the pre-portioned amount to eat, keeping the rest out of sight
- Slow down chewing to prevent overeating
- Drink water between bites which helps you eat less
With conscious portion control, even small amounts of cashews can be enjoyed guilt-free on keto. Just be mindful of serving sizes.
Complement Cashews With Other Keto Nuts
Eating a variety of nuts on keto can help satisfy cravings while providing nutritional benefits. Rotate cashews with these other keto-friendly nuts:
- Macadamias – 2g net carbs per ounce
- Pecans – 2g net carbs per ounce
- Brazil nuts – 2g net carbs per ounce
- Walnuts – 3g net carbs per ounce
- Hazelnuts – 4g net carbs per ounce
- Almonds – 3g net carbs per ounce
Incorporating a variety of low carb nuts ensures you get an array of healthy fats, vitamins, minerals and antioxidants.
Avoid Bingeing on Cashews
It’s easy to mindlessly overeat cashews watching TV, working or boredom snacking. Before you know it, you’ve consumed way more than 1-2 ounces.
Prevent bingeing by only taking a pre-portioned serving to eat. Don’t bring the entire bag! Leave the rest in the pantry out of sight.
If you feel the urge to overeat cashews, distract yourself with a walk, drinking water or doing an activity until the craving passes.
Be Cautious of Hidden Carbs
Always check nutrition labels carefully for added sugars or starches that add hidden carbs to cashews. For example:
- Honey roasted cashews – added sugar
- Sweet and salty cashews – sugar, corn starch
- Cashew clusters – added sugars
- Chocolate, yogurt or candy coated cashews – sugar, corn starch
Avoid flavored and coated cashews with added carbs. Stick to plain raw or roasted cashews to keep carb counts low.
Count Net Carbs, Not Total Carbs
Don’t just count total carbs in cashews. Calculate net carbs instead by subtracting fiber. Cashews have 9g total carbs but only 8g net carbs per 1 ounce serving once fiber is excluded.
Net carbs give a more accurate view of how a food impacts blood sugar and ketosis. Always check net carbs, not just total carbs.
Avoid Cashew Milk
Dairy milk contains about 12g carbs per cup. Cashew milk seems like a good keto alternative at only 4-6g net carbs per cup.
The problem? A typical cup of cashew milk is made from 25 cashews, providing over 200 calories and 25g total carbs. Definitely not keto-friendly!
Stick to unsweetened almond or coconut milk instead if you want a dairy milk substitute when doing keto.
Be Wary of Cashew Label Claims
Don’t assume a product is low carb based on claims like:
- “Made with real cashews!”
- “All natural cashews”
- “Gluten-free cashews”
Always check the nutrition label for net carb counts. Cashew products can still be high carb despite savvy marketing claims.
Avoid Large Cashew Trail Mix Portions
Cashews are a common ingredient in trail mixes. However, trail mix portions are often way more than 1-2 ounces of nuts.
Make your own keto-friendly trail mix with cashews, pecans, dark chocolate, coconut and seeds. Measure 1-2 ounce portions rather than eating by the handful.
Spread Out Cashew Consumption
To stay in ketosis, spread your 1-2 ounces of cashews into a few small servings throughout the day. Don’t consume all at once.
For example, have 0.5 ounces with breakfast, 0.5 ounces for a snack, and 0.5 ounces after dinner. This prevents carb overload at any given meal.
Are Cashews Keto-Friendly?
Can you eat cashews on the keto diet? In moderation, yes. Cashews can fit into a well-formulated ketogenic diet when consumed in 1-2 ounce portions daily.
Always weigh cashews to avoid overeating. Track your net carbs. And pair cashews with low carb vegetables, meats and fats for the best chance of remaining in ketosis.
Conclusion
Cashews contain 8g net carbs per ounce, so portions need to be monitored closely on keto. Limit intake to 1-2 ounces per day. Weigh portions, track net carbs diligently, and pair cashews with low carb foods for best results.
With mindful measuring and tracking, an ounce or two of cashews can be incorporated into a healthy ketogenic diet along with nutrient-dense foods. Just watch your portions and net carbs.