Cashew, a snack that has a rich nutty flavor, has suitable net carbs. You can enjoy this keto-friendly nut while on a keto diet but with an adjustable meal portion per day. Here we have added carbs and net carbs of various forms of cashews so that you can easily estimate the carb count.
Cashew is a nut, full of protein and rich in oils. Its shell is used to extract oils, later that oil is used as a lubricant and many other things. Cashew is considered a fruit that is grown on a tree.
The nuts are known to increase fat and cholesterol. Where Kaju gives you loads of energy, one should consume 3-4 cashews daily to manage their weight.
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What Are The Cashews Benefits
Cashews have uncountable benefits. It is mostly eaten as a snack. Yummy and rich curries are cooked and eaten dry. Portion control is important as it can make you acquire fat, a lot of cashews in your eating routine can give you numerous medical advantages discussed as follows:
1- Blood disease:
Cashews are beneficial to manage any sort of blood disease in the body. Its consumption in managed proportions can help get over any such problems.
2- Eyesight:
Weak eyesight is a very common issue for many people now. Not just adults but children are also facing this issue. The reason is the pollution that we come through on a regular basis, overuse of technology has made our eyes weaker. Cashews contain antioxidants that protect your eyes from damage.
3- Energy source:
Cashews contain loads of minerals and vitamins. As a result of its consumption, metabolism is increased. Helps maintain energy levels.
4- Helps in weight loss:
Kaju is a source of good fats. Their intake causes the removal of bad fats replacing them with good fats. It adds to weight reduction. As they keep you full longer. Eating 3-4 cashews can help in weight management.
5- Saves from cancer:
It is proven that cashews have a lower risk of cancer. As it contains acid that reduces the production of cancerous cells. Kaju is also filled with copper which reduces the risk of cancer in the first place.
Carbs and net carbs in cashews
raw cashews (28 grams) net carbs
Carbs 8.56g
Net carbs 7.6
Fiber:0.9g
Total Fats:12.43g
Calories: 157
Sugar:1.68g
Proteins: 5.17g
honey roasted cashews (28 grams)
Carbs 15g
Net carbs 14g
Fiber:1g
Total Fats: 9g
Calories:140
Sugar:10 g
Proteins: 3g
roasted cashews (30 grams)
Carbs 8g
Net carbs 7g
Fiber: 1g
Total Fats:13g
Calories: 160
Sugar:2g
Proteins 5g
costco cashews 3 tbsp (30grams)
Carbs 9g
Net carbs 8g
Fiber: 1g
Total Fats:14g
Calories:170
Sugar:2g
Proteins: 5g
candied cashews (28 grams)
Carbs 20g
Net carbs 19g
Fiber: 1g
Total Fats:9g
Calories: 180
Sugar:17g
Proteins: 4g
salted cashew nuts (28 grams)
Carbs 8g
Net carbs 7g
Fiber: 1g
Total Fats: 13 g
Calories: 160
Sugar: 2g
Proteins: 5g
Cashew Nut Butter (16 0unce)
Carbs 9g
Net carbs 5g
Fiber: 1g
Total Fats:17g
Calories:190
Sugar:1g
Proteins: 4g
toasted coconut cashews
(¼ cup 30 grams)
Carbs 15g
Net carbs 13g
Fiber 2g
Total Fats:10g
Calories: 160
Sugar:7g
Proteins: 4g
marmite cashews
(30 grams)
Carbs 6.46g
Net carbs 5.1g
Fiber:1.3g
Total Fats:13g
Calories: 170
Sugar:1.5g
Proteins: 6.3g
Can You Eat Cashews on the Keto Diet?
As discussed above cashews help increase energy levels throughout the day. They are beneficial for better metabolism. The use of a managed amount can lead to weight loss.
Remember, it is recommended that for keto, keep your diet intake between 15 – 30g of net carbs per day or about 5-10% of your total calories. While discussing the net carbs in cashew, it is about 8 grams of net carbs in one ounce (28 grams), which is rather significant. It means eating in moderation is necessary. And, so if your portions are managed, cashews can be enjoyed in the keto meal plan.
For alternatives, you can enjoy nuts like almonds, pecans, and walnuts. Because they have fewer carbs, which makes them a better fit for the keto diet than cashews.
Cashews are rich in fiber and high in sugar. Contains plant protein and is good for bones. It is high in its energy contents. Having so many benefits it is preferred to keep a managed amount in the diet.
Furthermore, for your ease, we have added a few forms of keto-friendly cashews in the above chart, after deep search like;
1: Roasted Cashews (30 grams) with 7g net carbs
2: Cashew Nut Butter (16 ounces) with 5g net carbs
Performance Nut Butter Macadamia, Coconut & Cashew Keto Friendly Whole 30 Approved Food
Krunchy Keto Bar – 2g Net Carb Cashew Nougat
Alternatives to cashew on the ketogenic diet?
If you’re on a ketogenic diet, you should avoid these C-shaped nuts. Beth Warren, R.D., founder of Beth Warren Nutrition, says just 60 cashews are equal to the daily carb limit of 20 grams. You’re still spending a significant amount of your daily carbs on nuts, even if you have just a fraction of that. Cashews are higher in carbs and lower in fat, which doesn’t work so well for the keto diet.
Alternatively, if you do not wish to use cashews in your recipe, you can substitute one of the following:
Almond
In terms of nutritional value, almonds are one of the powerful low-carb nuts. They contain high vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese ( 34 ). There are 6 grams of carbs in one ounce (28 grams) of almonds.
Walnuts:
Walnuts are a high-fat, keto-friendly nut that may reduce risk factors for heart disease, such as high cholesterol levels and blood pressure. Nuts have 185 calories, 4 grams of protein, 18 grams of fat, 4 grams of carbs, 2 grams of fiber, and 2 grams of net carbs per 28 grams.
Peanuts
The most common and readily available nut is peanut, a good choice for those following a keto diet.
One ounce (28 grams) of peanuts contains (164 calories, 7 grams of protein, 14 grams of fat, 6 grams of carbs, 2 grams of fiber, and 4 grams of net carbs.
Plant-based proteins provide an excellent source of essential amino acids, which form the building blocks of protein.
Pecans
Pecans are a great snack option during the keto diet. These fat-rich nuts may help lower insulin levels since they are keto-friendly.
28 grams Pecans have 196 calories, 3 grams of protein, 20 grams of fat, 4 grams of carbohydrate, 3 grams of fiber, and 1 gram of net carbs per ounce
Verdict
Cashews are keto-friendly. Due to their high level of calories, fewer amounts are okay to use during the keto diet. But their intake in more amounts can upset the diet completely. Withholding the unending benefits of cashew nuts, eating a lot can cause serious health issues. Consuming it in moderation can be a great addition to minerals and vitamins. But eating it like snacks without any portion control can cause heart problems, increase blood pressure, and increase weight quickly.
It is even told by the doctors to avoid eating cashews for 2 weeks before any kind of surgery. In conclusion eating cashews in moderation is good but eating them dry and not keeping any portion control can have drastic outcomes. Cashews contain 9 grams of carbs in one ounce (28 grams). So, If you eat them in moderation, cashews can still be added to the keto diet, even though they have significant carbs.