Cashews: GI, GL, Carbs & Blood Sugar Impact
Glycemic index of cashews (22), glycemic load, carbs per handful, and why cashews are the most carbohydrate-dense common nut.
Do Cashews Raise Blood Sugar?
Cashews are the most carbohydrate-dense common nut — about 9 g of carbohydrate per small handful — though the published GI (around 22) is still low. Fine in controlled portions; less fine by the bowl.
How to Eat It
A small handful as a snack. If you want the lowest-impact nut for blood glucose, almonds and peanuts edge it out.
Nutrition Facts (Cashews)
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 553 kcal | 166 kcal |
| Carbohydrate | 30.2 g | 9.1 g |
| Fiber | 3.3 g | 1.0 g |
| Sugars | 5.9 g | 1.8 g |
| Protein | 18.2 g | 5.5 g |
| Fat | 43.9 g | 13.2 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 22 (typical value).
Reported range: 22-27.
Evidence level: Moderate.
Note: Higher-carb nut, but still low GI.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 1.8 per 1 small handful (30 g).
Calculation: GI (22) × available carbohydrate per serving (8.1 g = 30.2 g − 3.3 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Portion size
- Flavored coatings
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.