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Is Cashew Milk Keto-Friendly?

Cashew Milk on a kitchen counter

Is Cashew Milk Keto-Friendly? The short answer is yes, but only in moderation.

This nutty and delicious plant-based milk has a place in the keto diet, but it needs to be strictly limited due to its carb content.

In this article, we’ll provide a detailed breakdown of the carbs in Cashew Milk, tell you how to incorporate it into your keto meal plan in moderate amounts, and explore its overall nutritional value and health benefits.

We’ll also share some keto-compatible alternatives for those times when you need to keep your carb intake on the lower side.

So, let's get started on understanding how Cashew Milk fits into your keto lifestyle!

TL;DR

  • Cashew Milk is keto-friendly, but only if consumed in moderation due to its carb content.
  • While Cashew Milk offers some health benefits, it can potentially disrupt ketosis if not carefully portioned.
  • Overconsumption of cashew milk may cause keto flu due to its higher carb content.

Is Cashew Milk Keto-Friendly?

When asked, "Is Cashew Milk Keto-Friendly?" the answer is neither a simple yes nor no, but rather that it can be, but only in moderation. Cashew Milk contains 5.33g of net carbs per 100g. This Net Carb value is what matters most to those following a ketogenic lifestyle.

Net carbs are critical in determining whether a food product fits into a keto diet framework. They are calculated by subtracting fiber content from total carbohydrates. In the context of Cashew Milk, it carries 5.73g of total carbohydrates per 100g and contains 0.4g of dietary fiber. The resulting value, 5.33g of net carbs, is what you need to track when considering keto compatibility.

This number might seem low compared to some food products, but when you're attempting to maintain a state of ketosis, every gram of carbs counts. It's important to remember that, in a strict keto regimen, daily net carb intake should be kept to around 20g. Therefore, a 100g serving of Cashew Milk, which is a typical serving size, utilizes a fair chunk of that daily allowance.

Can You Have Cashew Milk on a Strict Keto Diet?

On a strict keto diet, where the daily net carb intake is limited to 20g, the room for including Cashew Milk becomes tighter. With Cashew Milk's 5.33g of net carbs per 100g, it's evident that this particular milk alternative can quickly consume a significant part of that allowance. This doesn't mean Cashew Milk should be entirely ruled out, but it does require careful portion control.

The key to incorporating Cashew Milk into a strict keto diet lies in moderation and careful measurement. For instance, using a small amount to lighten your cup of coffee or add creaminess to a sauce can usually be done without fear of disrupting your state of ketosis. However, larger amounts - such as a full glass or a base for a smoothie - might push the daily carb intake over the edge.

It's also worth noting that while a strict keto diet typically aims for less than 20g of carbs per day, some people opt for a more lenient approach, limiting their daily net carb intake to between 30-50g. In such cases, including Cashew Milk becomes a bit easier, but again, portion control remains essential.

Carbs In Cashew Milk

Cashew Milk contains 5.33g of net carbs per 100g. This quantity comes from subtracting the total fiber content from the total carbohydrates, making these 'net carbs' the ones to consider on a ketogenic diet, as these are what the body can digest and convert into glucose.

Cashew Milk Nutrition Facts

Cashew milk is packed with an array of nutrients that contribute to a balanced diet. In a 100g portion, it contains 5.33g of net carbs and 5.73g of total carbohydrates, with the difference being a small, yet beneficial 0.4g of dietary fiber.

The fat content stands at 5.29g, with an evenly balanced distribution of 0.88g each of saturated and polyunsaturated fats. This balance promotes healthy bodily functions while contributing to a rich, smooth taste. The protein content is 2.2g, making it a decent source of plant-based protein.

From a micronutrient perspective, cashew milk offers a variety of essential minerals. Notably, there's 51.0mg of Sodium and 84.0mg of Potassium, minerals vital for maintaining electrolyte balance. It also provides a good source of Magnesium and Phosphorus, with 35.0mg and 66.0mg respectively, which are important for bone health.

Cashew milk also contains a small but notable amount of Calcium (9.0mg), Copper (0.26mg), and Iron (1.51mg), which support various functions. Trace amounts of essential Vitamins such as B-6, Riboflavin, and Niacin further enrich its nutritional profile.

Nutrient NameAmount and Unit per 100g
Net Carbs5.33g
Carbohydrate, by difference5.73g
Fiber, total dietary0.4g
Total fats5.29g
Protein2.2g
Sodium, Na51.0mg
Potassium, K84.0mg
Magnesium, Mg35.0mg
Calcium, Ca9.0mg
Vitamin B-60.05mg
Copper, Cu0.26mg
Iron, Fe1.51mg
Phosphorus, P66.0mg
Selenium, Se2.0ug
Zinc, Zn1.26mg
Riboflavin0.02mg
Niacin0.18mg
Calories79.0kcal
Fatty acids, total saturated0.88g
Fatty acids, total polyunsaturated0.88g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Cashew Milk on a Keto Diet

Including Cashew Milk in a keto diet can present certain challenges, particularly when trying to maintain a state of ketosis. Its net carb content of 5.33g per 100g can quickly use up a significant portion of the daily carb allowance on a strict keto diet, which can potentially disrupt the state of ketosis if not carefully monitored and controlled.

In terms of overall health and wellness, Cashew Milk does have certain properties that can contribute positively. For instance, it is a good source of healthy fats, with 5.29g per 100g, which is beneficial for those on a high-fat, low-carb diet like keto. Additionally, it contains various essential minerals like potassium, magnesium, and calcium, along with trace elements like iron, zinc, and copper, all of which are important for maintaining good health.

Incorporating Cashew Milk Into Your Keto Meal Plan

  1. Enjoy Cashew Milk in Moderation: Since Cashew Milk contains 5.33g net carbs per 100g, it's vital to keep portions in check. A small splash in your morning coffee or a drizzle over a bowl of keto-friendly granola can safely incorporate Cashew Milk into your meal plan.
  2. Pair it with Low-Carb Foods: To enjoy Cashew Milk while still staying within your carb limit, consider pairing it with foods that are low in carbs. A smoothie made with Cashew Milk, spinach, almond butter, and a handful of berries can be a delicious low-carb treat.
  3. Get Creative with Recipes: There are several keto-friendly recipes where you can include Cashew Milk. For example, using it as a base for a creamy sauce for your zoodles (zucchini noodles) or as a dairy substitute in keto-friendly baking can be some interesting ways to incorporate it into your diet.

Keto-Compatible Alternatives for Cashew Milk

  • Almond Milk: Almond milk is considered to be a great keto-friendly alternative to Cashew Milk. Unsweetened almond milk contains only 1.4g of net carbs per 100g, making it a lower carb option.
  • Coconut Milk: Another good substitute for Cashew Milk on a keto diet is unsweetened coconut milk. It has a higher fat content and significantly lower carbs, with just over 3g of net carbs per 100g.
  • Hemp Milk: This is another alternative worth considering. It is rich in both Omega-3 and Omega-6 fatty acids and has only 0.2g of net carbs per 100g, making it an excellent option for those following a keto diet.

Concluding Thoughts on Cashew Milk and Keto

Including Cashew Milk in a keto diet, while possible, demands particular attention due to its 5.33g of net carbs per 100g. Every serving can consume a significant portion of the daily carb allowance, making maintaining ketosis a careful balancing act.

The key to incorporating Cashew Milk into a keto diet is moderation and strict portion control. It can be enjoyed in small quantities, perhaps as an addition to your coffee or a light drizzle over keto-friendly foods. However, larger servings risk pushing your daily carb intake over the edge, which could disrupt ketosis.

While Cashew Milk does offer some health benefits, such as being a good source of healthy fats and essential minerals, it's essential to always consider its carb content. This is particularly true for those following a strict keto diet, where carb limits are tightly controlled.

If you find it challenging to fit Cashew Milk into your keto diet, there are several keto-compatible alternatives available like almond milk, coconut milk, hemp milk, or flax milk, all of which offer lower net carb content.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.

Disclaimer:

The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, you can have Cashew Milk on a keto diet, but it should be consumed in moderation due to its carb content.

Cashew Milk contains 5.33g of net carbs per 100g. This makes it a higher carb option compared to other plant-based milks like almond or coconut milk.

It's important to limit your Cashew Milk intake and pair it with low-carb foods. Keeping track of your daily carb intake and practicing portion control can help you maintain ketosis.

Yes, there are variations such as sweetened and unsweetened Cashew Milk. For a keto diet, it's best to opt for the unsweetened version to keep carb intake low.