Do Cashews Spike Your Blood Sugar?

TL;DR: Cashews do not meaningfully spike blood sugar, but they are the highest-carb nut commonly consumed. An ounce of cashews contains 8 grams of net carbohydrate with a glycemic index of 22–27 — still very low, but roughly double the carbs of almonds (3 g) or walnuts (2 g). The glycemic load per ounce is 1–2, which is negligible. For blood sugar purposes, cashews are still an excellent snack — dramatically better than any starchy alternative — but almonds, walnuts, and peanuts are slightly better nut choices.

How much do cashews spike blood sugar?

One ounce (28 g) of dry-roasted cashews contains:

• 9 grams of total carbohydrate
• 1 gram of fiber
• 1.5 grams of sugar
• 4 grams of protein
• 13 grams of fat
• 157 calories
• GI: 22–27 (low)
• GL: 1–2 (negligible)

The glycemic load of 1–2 means cashews produce virtually no blood sugar response. While they have more carbs than other nuts, the absolute amount (8 g net carbs per ounce) is still very low. In a CGM reading, an ounce of cashews would produce no meaningful glucose movement.

The concern with cashews arises primarily with larger portions. A half cup of cashews (about 2.5 ounces) delivers 20 grams of net carbs — approaching the carb content of a slice of bread, though the fat and protein buffer the glycemic response.

How do cashews compare to other nuts?

Nut (1 oz / 28 g)	GI	Net carbs	Protein	Fat	GL	Spike level
Walnuts	15	2 g	4 g	18 g	0	None
Pecans	10–15	1 g	3 g	20 g	0	None
Almonds	15–25	2.5 g	6 g	14 g	0	None
Peanuts	7–21	3.5 g	7 g	14 g	0	None
Pistachios	15–20	5 g	6 g	13 g	1	Negligible
Cashews	22–27	8 g	4 g	13 g	1–2	Negligible
Macadamia	10	1.5 g	2 g	21 g	0	None

Cashews have the highest carb content and lowest protein among common nuts. Almonds and peanuts are the best nut choices for blood sugar — they combine the lowest carbs with the highest protein. Macadamia and pecans have the fewest carbs but are also lowest in protein.

Despite being the highest-carb nut, cashews’ GL of 1–2 per ounce means the difference is academically interesting but practically insignificant for a one-ounce serving.

Why do cashews have more carbs than other nuts?

Cashews are botanically a seed of the cashew apple fruit. They contain more starch than true tree nuts (almonds, walnuts, pecans), which are higher in fat and lower in carbohydrate. The starch in cashews is slowly digested due to the surrounding fat and protein matrix, which is why the GI remains low despite the higher carb content.

Cashews also have less fiber (1 g per ounce) than almonds (3.5 g) or pistachios (3 g), which means slightly less digestive slowing. However, the high fat content (13 g per ounce) compensates by delaying gastric emptying.

Are cashews good for diabetics?

Yes — cashews are still an excellent snack for blood sugar management:

1. Very low glycemic load. GL of 1–2 per ounce produces negligible blood sugar impact.
2. High in magnesium. One ounce provides 20% of the daily value. Magnesium deficiency is common in diabetes and associated with impaired insulin signaling.
3. Healthy fat profile. Cashews are predominantly monounsaturated fat (similar to olive oil), which may support cardiovascular health.
4. Satiating. The fat and protein content makes cashews filling, reducing the likelihood of reaching for higher-carb snacks.

The only caveat is portion size. Cashews are easy to overeat because of their mild, pleasant flavor. Two ounces (16 g net carbs) is still fine, but a full cup (32 g net carbs) starts to deliver significant carbohydrate.

What is the best way to eat cashews for blood sugar management?

1. Stick to 1–1.5 ounces per serving. This keeps net carbs under 12 g and glycemic load under 3.
2. Choose raw or dry-roasted, unsweetened. Honey-roasted or glazed cashews add 3–5 g of sugar per ounce.
3. Mix with lower-carb nuts. A blend of cashews, almonds, and walnuts averages out the carb content.
4. Pair with vegetables or cheese. Cashews with celery, bell peppers, or cheese creates a balanced, very low-glycemic snack.
5. Use cashew butter as a spread. Similar blood sugar profile to peanut butter, though slightly higher in carbs.
6. Avoid cashew milk sweetened varieties. Unsweetened cashew milk has near-zero carbs; sweetened versions add significant sugar.

Key takeaways

• Cashews have a GI of 22–27 and a GL of 1–2 per ounce — very low blood sugar impact.
• They contain 8 g of net carbs per ounce — the highest of any common nut.
• Almonds (2.5 g net carbs), walnuts (2 g), and peanuts (3.5 g) are slightly better nut choices for blood sugar.
• The practical difference between nuts is negligible at a one-ounce serving — all nuts are excellent for blood sugar.
• Cashews are high in magnesium (20% DV per ounce), which supports insulin signaling.
• Watch portion sizes — a full cup of cashews delivers 32 g of net carbs.
• Cashews are dramatically better than any starchy snack (chips, pretzels, crackers) for blood sugar.

Sources

• Foster-Powell, K., Holt, S.H., & Brand-Miller, J.C. (2002). International table of glycemic index and glycemic load values. American Journal of Clinical Nutrition, 76(1), 5–56.
• Atkinson, F.S., Foster-Powell, K., & Brand-Miller, J.C. (2008). International tables of glycemic index and glycemic load values: 2008. Diabetes Care, 31(12), 2281–2283.
• Mah, E., et al. (2017). Cashew consumption reduces total and LDL cholesterol: a randomized, crossover, controlled-feeding trial. American Journal of Clinical Nutrition, 105(5), 1070–1078.
• Bes-Rastrollo, M., et al. (2007). Nut consumption and weight gain in a Mediterranean cohort: the SUN study. Obesity, 15(1), 107–116.