Are cashews keto friendly? – Calories, Nutrition and Keto

Are cashews Keto-Friendly?

Cashews are not typically considered to be highly keto-friendly due to their relatively high carb content. The ketogenic diet primarily consists of low-carb, high-fat foods. While cashews do contain healthy fats, their carb count (approximately 9 grams per ounce) could potentially interfere with maintaining a state of ketosis, a metabolic state in which the body primarily uses fats for energy instead of carbohydrates.

Nutritional Facts About Cashews

Although high in carbs, cashews are packed with numerous nutrients. They are a good source of monounsaturated fats, which are beneficial for heart health. Additionally, they contain protein along with vitamins and minerals such as vitamin E, vitamin K, and minerals like magnesium, potassium, zinc.

Calories, Carbs, Proteins and Fats

Calories	Carbs	Sugars	Protein	Fat	Impact on Ketosis
157	9g	1.7g	5g	12g	Medium

What is the Average Weight?

The average weight of a cashew nut is around 1-2 grams. A serving size is usually regarded as an ounce, which is about 28 grams or roughly 18 cashews.

Additional Information About Cashews

In addition to being a source of healthy fats and protein, cashews are packed with antioxidants which boost the immune system and promote eye health. They also contain substantial amounts of dietary fiber which aids digestion.

Other Foods To Match With

Cashews can be an excellent addition to various dishes, both sweet and savory, due to their creamy texture and mildly sweet flavor. They can be used to make vegan cheeses, cashew milk, and can be added to salads, stir-fries, and curries. Also, when lightly toasted, they can complement grain-based dishes like rice or pasta.

1. Keto Cashew Chicken

This popular dish combines tender chicken with a rich, creamy cashew sauce. Besides being high in protein, it’s low-carb, dairy-free and suits the keto diet perfectly. The cashew sauce gives it a nutty taste, while the addition of vegetables makes it a balanced meal.

2. Keto Cashew Nut Bread

Perfect for anyone missing bread on the keto diet, this nut bread uses cashews for rich flavor and texture. Other ingredients include eggs and flaxseed meal offering a healthy balance of fats and proteins. This bread is low-carb and perfect for making keto-friendly sandwiches or toast.

3. Spicy Keto Cashew Pork

This recipe offers a mouthwatering mix of pork strips, cashews, and a spicy sauce that’s surprisingly low in carbs. The cashews not only add flavor but also make the dish crunchier. It includes a variety of spices, making it a flavorful meal suitable for the keto diet.

4. Keto Cashew Butter Cookies

These low-carb cookies are great for satisfying sweet cravings while staying within your carb count. Made primarily of cashew butter and sweetened with a keto-friendly sweetener, they offer a delightful blend of sweet and nutty flavors. Make sure to enjoy them sparingly due to the higher carb content of cashews.

5. Keto Cashew Cheese Spread

This vegan-friendly spread is perfect for those craving dairy products on a keto diet. Cashews blended with nutritional yeast create a cheese-like flavor and texture. It’s a high fat, low-carb spread that’s perfect on keto bread or as a dip for vegetables.

6. Keto Creamy Cashew Coleslaw

This creamy coleslaw recipe uses cashews as a base for its dressing, resulting in a rich, creamy, and low-carb side dish. Besides cashews, this coleslaw includes a blend of cabbage, thinly sliced onions, and mayonnaise, forming a healthy, high-fat keto-friendly recipe.

7. Keto Indian Cashew Curry

This Indian curry is a flavorful dish using cashews to thicken the sauce naturally. It’s rich in healthy fats, low in carbs, and stays within the guidelines of a ketogenic diet. This recipe typically includes chicken or lamb, a blend of spices, and butter for extra richness.

8. Keto Cashew Chocolate Fat Bombs

These orbs of delight use cashews and other high-fat ingredients like coconut oil and dark chocolate to stay within the ketogenic guidelines. These fat bombs are perfect for a quick energy boost or a sweet treat. Remember to enjoy these in moderation to maintain your keto diet.

Frequently Asked Questions about cashews and Keto

Are cashews keto-friendly?

Yes, cashews can be consumed on a ketogenic diet, but in moderation. Cashews are higher in carbs than other nuts. A one-ounce serving (about 18 cashews) contains 9 grams of carbs. Since the keto diet aims to keep carb intake to 20-50 grams per day, consuming too many cashews could easily push you over your daily carb limit.

How many cashews can I have on keto?

The number of cashews you can have while following a keto diet depends on your daily carb limit and how many other sources of carbs you eat in a day. A safe rule of thumb would be to have 1 serving, approximately 18 cashews, which contain about 9 grams of carbs. However, if your other meals are high in carbs, you might need to eat fewer cashews or omit them from your diet.

What is the nutritional value of cashews?

Cashews are a good source of healthy fats, fiber, protein, and essential vitamins and minerals. A one-ounce serving of cashews contains approximately 157 calories, 9 grams of carbs, 12 grams of fat, and 5 grams of protein. They also provide magnesium, phosphorus, copper, and manganese, which are essential for various bodily functions.

Are there any benefits of eating cashews on keto?

Yes, consuming cashews on keto can have several benefits. They’re packed with heart-healthy monounsaturated fats, which can help lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels. Cashews also contain fiber, which can help with digestion and keep you feeling full, potentially aiding in weight loss.

Are there other nuts better suited for the keto diet than cashews?

Yes, some nuts are lower in carbs than cashews, making them more suitable for a ketogenic diet. For instance, pecans, Brazil nuts, and macadamia nuts are preferable choices as they contain fewer carbs and higher amounts of fats. For context, a one-ounce serving of pecans contains only 4 grams of carbs, while Brazil nuts and macadamia nuts contain about 4-5 grams of carbs per serving.

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