Cashews vs. Peanuts: The Carb-Count Winner
For those watching their carb intake, particularly individuals following a ketogenic or low-carb diet, the distinction between cashew and peanut carbohydrate content is important. While both are calorie-dense and provide healthy fats, their total and net carb counts vary substantially. Peanuts consistently come out as the lower-carb option, making them the preferred choice for strict carb-controlled diets.
It's important to remember that peanuts are technically legumes, not tree nuts, which contributes to their different nutritional composition when compared to true nuts like cashews. This botanical difference is reflected in their macronutrient balance, with peanuts offering a more favorable carb-to-protein ratio for low-carb eating plans.
A Detailed Nutritional Comparison
Beyond carbohydrates, cashews and peanuts offer different nutritional benefits. While cashews are richer in certain minerals, peanuts provide more vitamins and fiber. Below is a comparison table outlining the key differences based on a 1-ounce (28g) serving of each.
| Nutrient | Peanuts (Approx. 1 oz) | Cashews (Approx. 1 oz) |
|---|---|---|
| Calories | 164 kcal | 157 kcal |
| Protein | 7 g | 5 g |
| Fat | 14 g | 12 g |
| Total Carbs | 6 g | 9 g |
| Fiber | 2 g | 1 g |
| Net Carbs | 4 g | 8 g |
| Vitamin E | Higher | Lower |
| Folate | Higher | Lower |
| Magnesium | Lower | Higher |
| Copper | Lower | Higher |
Why the Carb Difference Matters for Keto
For those on a very strict ketogenic diet, the difference between 4g and 8g of net carbs per ounce can determine whether a food is a viable snack or an off-limits indulgence. A small serving of cashews can quickly add up and take a significant chunk out of a daily carb limit, which is often 20-50g. In contrast, a moderate portion of peanuts is more manageable within these guidelines. Some keto followers even avoid cashews entirely due to this higher carb load.
Other Health Considerations
When choosing between these two snacks, consider more than just the carb count. Both offer valuable nutrients. For example:
- Peanuts are a fantastic source of plant-based protein, making them an excellent post-workout snack or way to increase satiety. They also provide heart-healthy monounsaturated fats and essential vitamins like niacin and folate.
- Cashews, while higher in carbs, are a potent source of minerals. They are exceptionally rich in copper, which is vital for iron absorption and energy production, and contain significant amounts of magnesium and zinc.
Which Should You Choose?
The choice ultimately depends on your specific dietary goals. If minimizing carb intake is your top priority, peanuts are the clear winner. However, if you are simply looking for a healthy, nutrient-dense snack and can afford the higher carb count, cashews provide a rich source of certain minerals. For most people, incorporating both in moderation offers a balanced nutritional profile. When purchasing either, opt for raw or dry-roasted, unsalted varieties to avoid added sugars and excessive sodium.
Conclusion
The short answer to what has less carbs, cashews or peanuts, is definitively peanuts. For an equal serving size, peanuts contain approximately half the net carbohydrates of cashews. This makes peanuts a better choice for strict low-carb and ketogenic diets. However, both snacks offer distinct nutritional benefits, from the higher protein and fiber in peanuts to the superior mineral content in cashews. The best strategy for a balanced diet is to enjoy either in moderation, depending on your individual nutritional needs and taste preferences. Regardless of your choice, selecting unsalted options is always the healthier route. For more detailed information on healthy dietary fat sources, the National Institutes of Health provides comprehensive resources.
