Is Kaju Katli Healthy? Calories, Sugar and a Low-Sugar Recipe

Kaju katli is one of the most loved sweet treats to be found in the Diwali box. It is packed with cashew nut flavour and is smooth with a subtle sweetness.

But is it healthy?

It depends on how much you are eating and how it is made. While cashews are a good source of protein, healthy fats and essential minerals, traditional kaju katli can also be high in added sugar.

An average store-bought kaju katli (approx. 13 g) will contain approx. 65 calories and 5-6 g of sugar. This means having one or two pieces can easily be incorporated into many balanced diets. However, larger portions will increase your caloric and sugar intake.

If you would like a healthier homemade option, Fitelo’s low sugar kaju katli uses a stevia-based sugar substitute. It contains approx. 51 calories and less than 1 g of sugar per piece.

Let’s look at the nutritional information of kaju katli, the potential benefits and whether it can be included in a weight loss diet. We will also look at how to make a lower sugar version at home.

Key Takeaways

• Kaju katli is a treat, not a health food. It is made from roughly equal amounts of cashew and sugar, so it is high in calories and sugar. 
• Each standard sized piece contains approx. 65 calories and 5-6 g of sugar. Two pieces will contain approx. 11-12 g of sugar.
• If you are trying to manage your weight, 1-2 small pieces can be included in a calorie controlled diet.
• Those with diabetes will need to be cautious. A low sugar version may be a better option, however it still contains carbohydrates and calories.
• The homemade version from Fitelo has no added sugar. It contains approx. 51 calories and 0.5 g of sugar per piece.

Is Kaju Katli Healthy?

Kaju katli has some benefits and drawbacks.

While the main ingredient, cashew nuts provide some great nutrients, the addition of sugar can change the nutritional profile.

The Good Side: Nutrients From Cashews

Cashew nuts are high in unsaturated fats, protein, fibre and magnesium and copper.

These nutrients support several normal body functions:

• Magnesium contributes to normal muscle and nerve function.
• Copper helps in the formation of red blood cells within the body and immune functions.
• Unsaturated fats can also be incorporated into a heart healthy diet by replacing saturated fat.
• Protein and fibre also provide nutritional benefits.

Because kaju katli contains cashews, it provides some of these nutrients. However, the amount in a single piece is relatively small.

The Other Side: Added Sugar and Calories

Traditional kaju katli will have roughly equal amounts of cashew and sugar. Packaged kaju katli may have around 40-45 g of sugar per 100 g depending on the brand.

Cashews are also high in calories as they contain fat. When combined with sugar they make a sweet that is quite high in calories for such a small portion.

If you eat 4-5 pieces without thinking about portion sizes you will be consuming a large amount of calories and sugar.

So, Is Kaju Katli Good or Bad for Health?

Kaju katli would be best eaten as an occasional treat during festivals. Whilst you don’t need to completely avoid it if you eat a balanced diet you shouldn’t see it as a substitute for more nutritious foods.

If you make kaju katli from home using less added sugar it can be a good alternative.

Kaju Katli – Calories and Nutrition

The calories in kaju katli depends on how much cashews, sugar, ghee and other ingredients are used. A typical piece will weigh around 12-14 g.

Below is a comparison of traditional kaju katli you can buy from shops and the low sugar recipe that Fitelo have suggested.

Note: Nutritional values in store-bought desserts will depend on the brand, and homemade will depend on the sweetener used, how much you’re making and the portion size.

To compare kaju katli with other Diwali sweets, see Fitelo’s Diwali sweets calories chart.

How Much Sugar Is in One Piece of Kaju Katli?

There is roughly 5-6 g of sugar in one standard piece.

This would mean there is roughly 11-12 g of sugar in 2 pieces.

The ICMR-National Institute of Nutrition recommends we try to limit our sugar intake to around 25-30 g a day (Dietary Guidelines for Indians, 2024). Therefore, 2 pieces of traditional kaju katli could take up a significant amount of this.

We’ve included a low sugar recipe below so there is no added sugar. There will be a small amount of natural sugars from the cashew nuts so there will be around 0.5 g of sugar.

Is Kaju Katli Good for Weight Loss?

Kaju katli can be part of a weight loss diet if consumed in the correct amounts.

Overall, weight management will depend on the amount of calories you consume and expend. However, kaju katli is high in calories so it’s important to be mindful of the portions you’re having.

How to Enjoy Kaju Katli During Weight Loss

1. Limit the portion size to 1 or 2 pieces.

One piece of store bought kaju katli has around 65 calories, therefore 2 pieces will have around 130 calories.

It’s more realistic to have a measured portion.

2. Eat After A Balanced Meal.

Having kaju katli after a meal may make you feel more satisfied with a smaller portion.

3. Count The Calories

If you’re eating within a calorie controlled eating plan then make sure you’re accounting for the calories in your festive treat.

Two shop-bought pieces (about 130 kcal) have about as many calories as a small katori of dal.

4. Have A Low Sugar Homemade Version If Possible.

If you’re using an alternative sweetener you can reduce the amount of sugar. However, cashews will still provide calories and fats.

5. Avoid trying to compensate through excessive exercise.

A 65 calorie piece may equate to around 15 minutes of brisk walking for some adults however this will depend on your weight and how intense you’re exercising. Exercise is good for your general health and doesn’t have to be something you do to ‘punish’ yourself for eating.

Use Fitelo’s calorie deficit calculator to get an idea of how many calories you need each day.

Find out more about healthy desserts for weight loss.

Can Diabetics Eat Kaju Katli?

Diabetics will need to be mindful of the overall carbohydrate content in kaju katli.

Traditional kaju katli has added sugar. Cashews also have carbohydrates.

Low sugar or sugar free versions may reduce the amount of added sugar however they will still contain some carbohydrates.

If you have diabetes then you should:

• Have a small portion. Low sugar versions may be easier to have as part of your planned meal.
• Eat it with or after a meal. This may help you avoid eating several pieces when hungry.
• Be mindful of the carbohydrates. Make sure you’re counting the carbohydrates in your meal.
• Monitor blood glucose when advised. If you’ve been advised to monitor your blood sugar then follow the recommended schedule.
• Continue your prescribed treatment. Don’t miss any meals or alter your insulin or medication.

Is Sugar-Free Kaju Katli Completely Safe for Diabetes?

Not necessarily.

Even though it’s sugar free, it will still contain calories, fats and some carbohydrates from the cashews. It will depend on what sweetener has been used.

Some store-bought versions will have maltitol, maltodextrin or other ingredients which can add carbohydrates.

Read Fitelo’s guide to sugar-free sweets for diabetics for more information.

Fitelo’s Low-Sugar Kaju Katli Recipe

Enjoy your classic kaju katli, with less sugar!

This kaju katli has been adapted to use less sugar. The recipe uses cashews, ghee, cardamom and a combination of sweeteners to create a smoother texture with a great cashew flavour.

Recipe Details

• Prep time: Approximately 10 minutes
• Cook time: Approximately 15 minutes
• Servings: 24 small pieces
• Serving size: 1 piece, approximately 13–14 g
• Cooking method: Stovetop
• Cuisine: Indian
• Diet: Vegetarian

Ingredients

• 200 g cashews
• ½ cup (approximately 115 g) granulated stevia–erythritol blend, formulated as a 1:1 sugar replacement
• 90 ml water
• 2 teaspoons ghee
• ½ teaspoon cardamom powder

Important: Make sure to use a granulated sweetener that can replace sugar. Do not use half a cup of Stevia liquid as it is much sweeter than sugar.

Always check the ingredients list. Some sweeteners have additional carbs due to the ingredients such as maltodextrin or dextrose.

How to Make Low-Sugar Kaju Katli

Step 1: Grind the cashews.

Add cashews to a dry mixer grinder. Pulse for short bursts until they become a fine powder.

Stop occasionally to stir down the sides.

Do not grind for too long as the cashews will become oily.

Step 2: Prepare the sweetener mixture.

Add the sweetener and water to a non stick pan. Cook on a medium heat and stir until the sweetener has dissolved. Follow the instructions for your sweetener. 

Step 3: Add the cashew powder.

Turn the heat down to a low setting and start adding your cashew powder.

Stir constantly to avoid clumping.

Step 4: Add ghee and cardamom.

Once added, mix in your ghee and cardamom powder. Cook for ~8-10 minutes, stirring constantly until the mixture starts to come away from the sides and becomes a soft dough.

Step 5: Allow the mixture to cool slightly.

Place the mix onto some lightly greased butter paper. Let it cool for 3-4 minutes.

Step 6: Knead and roll.

Knead the mixture for a short time to make a smooth dough. Place between two pieces of butter paper and roll out the dough to 5 mm thick.

Step 7: Cut into diamond shapes.

Cut the dough into 24 little diamond shapes using a sharp knife.

Step 8: Cool and store.

Leave to cool completely and place into an airtight container.

Your low sugar kaju katli is now ready to eat!

Tips for Making Perfect Kaju Katli

Use fresh cashews. This will create a nice flavour and creamy texture.

Avoid over-grinding. Don’t over blend. Pulse the cashews instead of blending to stop them becoming pasty and oily.

Keep the flame low. This will stop the mixture from sticking and burning.

Adjust the dough carefully. If it is too sticky, then cook for an extra minute. If it is cracking whilst rolling, knead in a few drops of warm water or ghee.

Test the sweetener. Some erythritol mixes can act differently to sugar. This can affect the texture once cooled. Use a blend made for cooking and test the texture. 

What if you prefer dates? If you prefer dates, date syrup can give some sweetness. However, this will add sugar and calories. This will change the nutritional information of your low sugar recipe.

Kaju Katli Nutrition per Piece

Below is an estimate based on making 24 kaju katli. Each kaju katli will weigh around 13-14 g.

Nutrition values are estimates. They depend on the exact sweetener blend and the size of each piece. 

Does Using a Sugar Substitute Make Kaju Katli Healthier?

Substituting the sugar can reduce the quantity of added sugars in the final product.

However, it will still have calories and fat from the cashews and ghee.

The World Health Organisation recommend in their 2023 guidelines that you shouldn’t rely on non-sugar sweeteners to control your weight in the long term.

The best approach is to look at the overall quality of your diet and portion sizes.

You can find more information on artificial sweeteners here.

Kaju Katli Benefits: What Cashews Really Give You

Most of the nutrients that kaju katli provides come from the cashews.

Cashews are nutrient rich nuts that provide you with proteins, fibre, unsaturated fats and important minerals. 100 g of raw cashews will give you roughly:

• 18 g protein
• 3 g fibre
• Magnesium
• Copper
• Predominantly unsaturated fats

1. Unsaturated Fats

Cashews are mostly unsaturated fats.

Swapping out some of the saturated fats in your diet can aid heart health.

2. Magnesium

Magnesium helps muscles and nerves work normally and helps produce energy.

3. Copper

Copper helps produce red blood cells and helps the immune system work normally.

4. Some Protein and Fibre

Cashews do provide some protein and fibre.

However, 1 piece of kaju katli usually only contains around 6-8 g of cashews. Therefore you won’t get much of these nutrients.

The takeaway: if you want to get the nutrients from cashews it would be better to eat a small handful of unsalted plain cashews.

Explore Fitelo’s guides to cashew benefits and dry fruits for weight loss.

Buying Kaju Katli? What to Check

If you like to buy kaju katli from a sweet shop then there are a few things to look out for.

1. Check the Ingredient List

Cashews should be a main ingredient.

Some products may include milk powder, white flour or other nuts which can alter the taste and nutritional value.

2. Compare Sugar per 100 g

Traditional kaju katli often has around 40-45 g of sugar per 100 g.

Look at the labels to see how much sugar they contain.

3. Understand Sugar-Free Claims

Just because there is no sugar added doesn’t mean there isn’t any calories or carbohydrates.

Look out for what sweetener they use and look at how many carbohydrates and calories there are.

4. Check Freshness and Hygiene

Purchase from a clean and trustworthy sweet shop.

If they are packaged look for the best before date and store them according to the instructions.

More Healthy Diwali Sweets

If you are planning your Diwali meal then you can enjoy traditional sweets but try some new recipes using different ingredients and less added sugar.

Try our:

• Healthy Diwali sweets
• Kalakand recipe
• Besan ke laddu recipe
• Healthy Diwali snacks

If you overeat during the festival don’t go crazy on your diet or skip meals. Try to get back into your regular healthy routine.

Explore Fitelo’s post-Diwali reset guide.

Want Diwali Without the Weight Gain?

Fitelo’s nutritionists can help you plan festive meals around your favourite foods while keeping your health goals in mind.

Enjoy the celebrations without feeling that every traditional sweet needs to be avoided.

Book a Free Consultation

Frequently Asked Questions

Can I Eat 1 Kaju Katli Daily?

Having one piece occasionally is fine for most healthy individuals. However, one shop-bought kaju katli will give you around 65 kcal and 5-6 g of sugar. If you do want to eat a sweet every day, it would be best to make a low-sugar one at home and remember to include it in your calories for the day.

Does Kaju Katli Have A Lot Of Sugar?

Yes. Most shop-bought kaju katli has a similar ratio of cashew to sugar. This means that there is around 40-45 g of sugar per 100 g, which equates to around 5-6 g per piece. Our recipe uses a sugar substitute, so our kaju katli has less than 1 g of sugar per piece (all from the cashews).

How Many Calories Are In 2 Pieces Of Kaju Katli?

2 shop-bought kaju katli pieces (around 13 g each) will give you around 130 kcal and 11-12 g of sugar. 2 pieces of our low-sugar kaju katli will give you around 102 kcal and 1 g of sugar.

Can I Eat Kaju Katli In Weight Loss?

Yes, as long as you’re keeping track of your calories for the day. We recommend keeping it to 1-2 pieces. Eat it after a meal rather than as a snack and try to have the low-sugar option.

Is Kaju Katli Safe In Pregnancy?

A little fresh kaju katli from a clean shop or made at home is fine as an occasional sweet. If you have gestational diabetes, keep to a small piece of low-sugar kaju katli and speak to your doctor.

Is Sugar-Free Kaju Katli Safe For Diabetics?

It is a better option than regular kaju katli as it won’t raise your blood sugar as much. However, you will still get calories, fat and some carbohydrates from the cashews. Keep to 1 piece and eat it with a meal. If your doctor has asked you to check your blood sugar, do so. Do not adjust any medications to make room for sweets.

Why Is Kaju Katli So Addictive?

Kaju katli contains both sugar and fat. This creates a soft, melt-in-your-mouth texture which most people find extremely difficult to resist. The pieces are also small, so it’s easy to overeat. Try to have yours on a plate and put the box away.

How Long Does Kaju Katli Stay Fresh?

Homemade kaju katli will last for around 5-6 days in an airtight jar in a cool place. In the fridge, it will last for around 2 weeks. Let it come to room temperature before eating.

Is The Silver Varak On Kaju Katli Safe To Eat?

Edible silver leaf (varak) is used in very small amounts. It doesn’t add any flavour or nutrition. Buy from a trusted sweet shop that follows FSSAI guidelines. If making at home, you can leave out the varak. The recipe will still work.

Sources

1. United States Department of Agriculture (USDA). FoodData Central. Raw cashew nuts (FDC 170162) and clarified butter/ghee (FDC 171314). USDA FoodData Central
2. ICMR–National Institute of Nutrition. Dietary Guidelines for Indians, 2024. Reference for recommended sugar limits and balanced dietary practices. ICMR–NIN
3. World Health Organization. Use of Non-Sugar Sweeteners: WHO Guideline, 2023. WHO Guideline
4. Packaged kaju katli nutrition labels. Approximately 479-516 kcal and 41-45 g of sugar per 100 g.

Disclaimer

This article is for information only and is not a substitute for medical advice. If you have diabetes or another health condition, are pregnant or take regular medicines, talk to your doctor or a registered dietitian before changing your diet or using sweeteners.