Are Unsalted Cashews Nuts Keto Friendly – A Comprehensive Guide

Are you following a keto diet and wondering whether unsalted cashews are a suitable snack? Look no further, as we explore the question: “Are Unsalted Cashews Nuts Keto Friendly?” In this article, we delve into the many health benefits of unsalted cashews and examine their suitability for a keto diet. While they may be high in fat and low in carbs, there are still some risks to consuming them on a ketogenic diet. We also provide tips on how to incorporate these delicious nuts into your keto lifestyle.

Are Unsalted Cashews Nuts Keto Friendly?

If you’re following a ketogenic diet, you may be wondering if unsalted cashews can be included. Let’s explore the nutritional value of unsalted cashews and their impact on ketosis.

Nutritional Value of Unsalted Cashews

Unsalted cashews are a great source of healthy fats, protein, and fiber. A single ounce (28 grams) serving contains:

  • 160 calories
  • 13 grams of fat
  • 5 grams of protein
  • 1 gram of fiber

Cashews are also rich in vitamins and minerals, including magnesium, iron, and zinc.

Impact of Unsalted Cashews on Ketosis

Cashews are relatively low in carbs compared to other nuts. A single ounce serving contains 8 grams total carbs with only 1 gram being sugar. Additionally, they have a good amount of fiber which lowers the net carb count by almost half per serving size.  

This makes unsalted cashews an excellent choice for anyone looking to minimize their carbohydrate intake while still getting valuable nutrients from a whole food source. As long as your daily carb allowance allows it based on your macros and goals for the day.

Comparison of Unsalted Cashews with Other Keto-Friendly Nuts

In comparison to other keto-friendly nuts such as almonds or macadamia nuts,   unsalted cashew does contain more carbohydrates per ounce. However, they make up for it with its high nutritional value that boosts micronutrient intake along with its nutty flavor profile allowing one to diversify thier snack options within their daily routine..  

  • Almonds contain 14 grams of fat, 6 grams of protein, 3. 5 grams of carbs per ounce
  • Macadamia nuts contain 23 grams of fat, 2 grams of protein, and only. 7 gram of carb per ounce.

Ultimately,   unsalted cashews can fit into a ketogenic diet as long as they are consumed in moderation based on the specific goals and needs.  

Health Benefits of Unsalted Cashews

Cashews are a tasty and nutritious snack that have several health benefits when eaten unsalted. Here are some of the health benefits you can get from eating unsalted cashews:

Rich in healthy fats

  • Cashews are packed with heart-healthy monounsaturated and polyunsaturated fats, including oleic acid and linoleic acid.
  • These healthy fats can help lower your LDL cholesterol levels, reducing your risk of heart disease and stroke.
  • In addition, the high-fat content in cashews may also make you feel fuller for longer, helping to control your appetite and potentially aiding weight loss efforts.

High in essential minerals

  • Cashews contain a range of essential minerals that our bodies need to function properly.
  • These include magnesium, which is important for bone health, muscle function, and energy production; copper, which helps maintain healthy nerves and blood vessels; and zinc, which plays a vital role in immune system function and wound healing.
  • A 1-ounce serving of cashews provides around 20% of your recommended daily intake of magnesium and copper, as well as 15% of your recommended intake of zinc.

Boost heart health

  • The combination of healthy fats, fiber, essential minerals like potassium found in cashew nuts can have positive effects on heart health.
  • The sodium content in salted cashew nuts can worsen cardiovascular conditions such as hypertension. Therefore unshelled or unsalted ones should be preferred over their counterparts.
  • Moreover other nutrients containing abilities linked to better cardiac performance such as phosphorous e. g., work with magnesium for creating strong bones and teeth.

Overall, unsalted cashews can be a nutritious addition to your diet, providing healthy fats, essential minerals and promoting good heart health when eaten in moderation

Risks of Consuming Unsalted Cashews on a Keto Diet

When it comes to the keto diet, there are certain foods that you should avoid or limit. One such food is unsalted cashews. While they may seem like a healthy snack option, they can actually pose some risks when consumed in large quantities.

High in Calories and Carbs

One of the main concerns with consuming unsalted cashews on a keto diet is their high calorie and carb content. A serving size of just 1/4 cup can contain up to 200 calories and 9 grams of carbs – which is quite substantial considering the limited amount of carbs allowed for those following the keto diet. If you’re not careful with your portions, you could easily consume too many carbs which may kick you out of ketosis (a metabolic state where the body burns fat for fuel instead of carbohydrates).

Can Lead to Overconsumption

Cashews are an incredibly tasty snack option that can be hard to resist. Unfortunately, consuming too many unsalted cashews can lead to overeating as they are quite addictive in nature – this could result in exceeding your daily caloric intake goals, inhibiting weight loss progress which is a priority for people following a keto diet plan.

  • You don’t have to completely eliminate cashews from your keto diet but rather monitor your intake closely since every nut has different nutritional properties; instead find some other nuts or seeds which are low-carb options taking almonds as an example: only having about 5 grams of net carbs per serving while also being high/filling source for protein and healthy fats making them great snacks for people following ketogenic diets who want something crunchy without worrying about exceeding their daily macro limits.
  • In conclusion: While Cashew nuts do have potential health benefits, including protein and healthy fats, it’s crucial to watch your serving sizes closely on a keto diet because their high calorie content and carb count may interfere with your macros goals.

How to Incorporate Unsalted Cashews in a Keto Diet

Incorporating unsalted cashews into a keto diet can be an easy and satisfying way to get healthy fats and protein without relying on high-carb snacks. Here are some tips for incorporating unsalted cashews into your keto diet:

Portion control

  • Cashews are calorie-dense, so it’s important to practice portion control when snacking on them.
  • Aim for about a handful of unsalted cashews (1 ounce or 28 grams) per serving.
  • You can also pre-portion your snacks by measuring out servings ahead of time.

Replacing high-carb snacks with unsalted cashews

  • If you’re used to snacking on high-carb foods like chips or candy, try swapping them out for unsalted cashews instead.
  • Unsalted cashews provide the same satisfying crunch and nutty flavor as unhealthy snacks, but without the carb-heavy ingredients that can kick you out of ketosis.

Delicious keto-friendly cashew-based recipes

  • Cashew Butter – Blend 1 cup of unsalted cashews until creamy smooth consistency obtained. Add salt as required. Serve Cold
  • Cashew Cheese – Soak 1 cup of unsalted cashew nuts in water overnight. Drain off water and blend soaked nuts along with half lemon juice till creamy consistency obtained. Add salt according to taste. Serve cold or warm
  • Creamy Cashew Chicken Curry:
  • Simplify the recipe by replacing cornflour with coconut flour, sugar with erythritol and using coconut oil instead of vegetable oil. Enjoy!!
  • Not only these recipes are healthy, but they also help satisfy your cravings for creamy and savory dishes while keeping you within your keto macro limits.

Overall, unsalted cashews can be a valuable addition to a well-rounded keto diet with their combination of healthy fats, protein, and tasty flavor.


In summary, while unsalted cashews can be enjoyed on a keto diet, it’s essential to keep track of portion sizes and keep their high carb levels in mind. Whether you’re adding them to salads or using them as snacks between meals, they offer numerous health benefits that make them worth considering.


Can I eat salted cashews instead of unsalted ones?

Ans: Salted cashews contain added sodium which is not ideal for individuals with high blood pressure; thus it is recommended to consume unsalted one.

Can eating too many unsalted cashew nuts stall my weight loss goals if I’m following a keto diet?

Ans: Overeating any food items can have negative consequences when attempting weight loss goals;make sure to watch portion size control.

What should I do if my body reacts negatively after consuming unsalted cashew nuts?

Ans: If anyone has any concerns about symptoms such as an allergic reaction or stomach upset after consuming unsalted cashew nuts, speak with your doctor immediately for medical advice.

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