The ketogenic diet shifts the body’s primary energy source from carbohydrates to fat, a process known as ketosis. This requires drastically reducing carbohydrate intake while increasing consumption of healthy fats, often limiting daily net carbohydrate consumption to between 20 and 50 grams. Navigating food choices under such strict limits can be challenging, especially with snacks that seem healthy, like nuts. Cashews are popular, but their compatibility with a low-carb lifestyle is a common source of confusion for those new to the keto framework.
Nutritional Profile of Cashews
A standard one-ounce (28 gram) serving of cashews provides a substantial amount of energy, primarily from fats, typically containing 12 to 13 grams of total fat. Cashews also offer a moderate amount of protein, around 4 to 5 grams per ounce, which contributes to satiety.
The determining factor for keto suitability lies in the carbohydrate content. A one-ounce serving contains roughly 8.6 to 9 grams of total carbohydrates. Since the body does not fully digest fiber, about 0.9 to 1 gram is subtracted from the total carbs to determine the net carbohydrate count. This calculation reveals that a single serving delivers approximately 7.7 to 8 grams of net carbohydrates.
The Keto Verdict and Serving Size
Cashews are generally not considered a keto-friendly nut due to their high net carb density. For individuals aiming for strict nutritional ketosis, which often involves a daily limit of 20 to 30 grams of net carbs, consuming a full one-ounce serving uses up a significant portion of that daily budget. This leaves little room for other necessary carbohydrate-containing foods, such as green vegetables or dairy.
The carbohydrate content of cashews comes predominantly from starch, differentiating them from lower-carb nuts. Incorporating them requires careful macro budgeting and strict portion control. If included, the serving size must be significantly reduced to avoid disrupting ketosis. A limited portion of five or six nuts (about one-third of a standard serving) reduces the net carbohydrate intake to a manageable 2.5 to 3 grams.
Keto-Friendly Nut Alternatives
Several other nuts offer a similar profile with a much lower impact on carbohydrate intake, making them superior choices for maintaining ketosis.
Macadamia Nuts
Macadamia nuts are the lowest-carb option, providing only about 2 grams of net carbs per one-ounce serving. Their high fat content aligns well with the macronutrient goals of the ketogenic diet.
Pecans
Pecans are an excellent alternative, delivering an even lower net carb count of approximately 1 gram per ounce. This makes them a flexible option for snacking or use in keto-friendly recipes.
Almonds
Almonds are a popular and accessible choice, offering around 3 grams of net carbohydrates per one-ounce serving. This is significantly lower than the carb count found in cashews.