Cashews
Higher in carbs than most nuts but still low-GI; the fat and protein slow digestion and keep the insulin response modest.
FatTonic Facts
Cashews · per serving 1 oz (28g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 2 | −4.4 |
| Sugar (g) | 2 | −1.6 |
| Processing | minimal | −8.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 5 | +3.5 |
| Glycemic index | 25 | |
| Carbs (g) | 9 | |
| Fat (g) | 12 |
Score model v1
Nutrients: USDA FoodData Central, record 170162 (Nuts, cashew nuts, raw), public domain, checked 2 Oct 2026.
Glycemic index: 25, the median of three glucose-referenced tests in Table A1 of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: no. 1317 Cashew nuts, salted (Coles Supermarkets, Australia) 22; no. 1318 Cashew nuts (UK) 25; no. 1320 Cashew nut halves (UK) 27. Note: nos. 1319 and 1321 are roasted; FatTonic serves raw; the table's mean of five (25) includes them. Opened 26 Oct 2026; the 2021 edition could not be opened. Until 26 Oct 2026 this page used 22, from no recorded source.
Per 100 g (USDA record; serving 28 g): carbs 30.2, sugar 5.9, fiber 3.3, protein 18.2, fat 43.9 g.
What this means for fat-burning
Why this score: processing (minimal) set it, −8.0 points. Source: USDA FoodData Central, FDC 170162.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Cashews scores 91, rated Excellent. It scores higher than 66% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does cashews spike insulin?
Glycemic load 2 for 1 oz (28g); FatTonic Score 91/100 — it strongly supports fat-burning.
Is cashews good for fat loss?
Excellent (91/100): cashews strongly supports fat-burning.