Culiraw Plant-Based Cheesecake: Calories, Nutrition Facts and Health Benefits

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Culiraw Plant-Based Cheesecake is a NY-based raw vegan dessert made from whole cashews, dates, almond butter, and oats — no refined sugar, no dairy, no baking. Each slice delivers 220 calories with 11 g of protein, 7 g of fiber, 13 g of healthy fat, and 0 g added sugar. The high fiber and fat content from cashews blunts the glycemic response, making this one of the most nutritionally balanced dessert options available. Culiraw is available in seven flavors — Vanilla Almond, Blueberry, Triple Berry, Chocolate Fudge, Salted Caramel, Mango, and Peanut Butter Chocolate — and ships across the NYC metro area and online.

Quick Nutrition Facts

Per 1 slice (approx. 85 g)

Nutrient	Amount
Calories	220 kcal
Protein	11g
Carbohydrates	17g
Fiber	7g
Sugars	9g
Fat	13g
Sodium	115 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Culiraw stands out in the vegan dessert space for legitimate reasons, not just marketing. The 11 g of protein per slice is unusually high for a dessert and likely comes from raw cashews, which provide ~5 g protein per 28 g, supplemented by any added protein source in the filling. The 7 g of dietary fiber — more than most breakfast cereals per serving — comes from oats and dates, and directly lowers the effective glycemic load of the natural sugars present. The fat is predominantly unsaturated (cashew monounsaturated + PUFA), meaning it actively supports lipid profiles rather than harming them. The main watch-out is calorie density: at 220 kcal for a dessert-sized slice, it is not a 'free food', though it competes favorably against a typical slice of dairy cheesecake at 400–500 kcal. For people managing blood sugar, weight, or seeking plant-based protein at dessert time, Culiraw is a genuinely smart choice — not just a 'less bad' one.

Myth Busters

MYTH #1: Raw vegan cheesecakes have no real protein — they're just nut paste.

TRUTH: Culiraw delivers 11 g of protein per slice primarily from raw cashews and its filling formulation. Cashews contain about 5 g protein per 28 g, and a typical raw cheesecake filling uses 60–80 g of cashews per serving. This rivals many 'high-protein' snacks marketed specifically to fitness audiences. Plant protein from cashews is also rich in arginine, which supports vascular health. Nuts, cashew nuts, raw – USDA FoodData Central; Culiraw Protein Cheesecakes – Official Website

MYTH #2: Date-sweetened desserts spike blood sugar just like regular sugar.

TRUTH: Dates have a glycemic index of approximately 42–55 depending on variety — significantly lower than refined cane sugar (GI ~65). Paired with 13 g of fat and 7 g of fiber per slice, the effective glycemic load is further blunted. Research on low-GI desserts shows they produce significantly lower postprandial glucose and insulin responses in people with type 2 diabetes compared to conventional desserts. Low-Glycemic-Index/Load Desserts Decrease Glycemic and Insulinemic Response in T2DM – PMC 7400801; Effects of cashew nut consumption on body composition and glycemic indices – PubMed 33725628

MYTH #3: Plant-based cheesecake is always lower calorie than dairy cheesecake.

TRUTH: Not necessarily. Cashew-based cheesecakes are calorie-dense because cashews are ~550 kcal per 100 g. Culiraw at 220 kcal per slice is actually well-portioned compared to many DIY raw vegan cheesecake recipes (often 350–450 kcal per slice due to heavier cashew and coconut oil use). It is substantially lower than traditional dairy cheesecake (400–500 kcal), but the gap narrows at larger serving sizes. Vegan Cheesecakes | Culiraw; Nuts, cashew nuts, raw – USDA FoodData Central

MYTH #4: Raw cashew cheesecakes are unhealthy because of all that fat.

TRUTH: The fat in Culiraw comes primarily from cashews (61% monounsaturated + polyunsaturated fat) and almond butter — not palm oil, coconut cream, or trans fats. Harvard research on nut consumption consistently links regular nut intake to 30–50% lower risk of cardiovascular events. Replacing saturated-fat dairy desserts with unsaturated-fat nut-based alternatives is a net cardiovascular benefit. Nuts for the Heart – Harvard T.H. Chan School of Public Health; Culiraw Protein Cheesecakes – Official Website

MYTH #5: This dessert is only for vegans.

TRUTH: Culiraw explicitly targets a broad audience: lactose-intolerant consumers, celiacs, diabetics, flexitarians, and general health-conscious dessert lovers. The absence of gluten, dairy, soy, and refined sugar makes it compatible with more dietary frameworks than almost any conventional dessert, including many paleo and whole-food diets. New York-Based Culiraw Introduces Vegan Cheesecake Line Made from Raw Cashews – vegconomist; New York dessert brand Culiraw launches raw vegan cheesecake range – Vegan Food & Living

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		At 220 kcal per slice with 11 g protein and 7 g fiber, Culiraw produces strong satiety relative to its calorie load. Research on high-fiber foods links them to reduced subsequent meal intake through GLP-1 and PYY signaling. This makes Culiraw a smarter dessert choice than most alternatives, though the calorie density of cashews means portion control remains important. Low-Glycemic-Index/Load Desserts Decrease Glycemic and Insulinemic Response in T2DM – PMC 7400801; Culiraw Protein Cheesecakes – Official Website
Muscle Gain		11 g of plant protein per serving contributes meaningfully to daily protein targets, especially post-meal. Cashew protein is not a complete protein on its own (low in lysine), but combined with oats in the crust and varied daily protein sources, it is a solid contribution. Not a primary muscle-building food but a genuinely protein-rich dessert option. Nuts, cashew nuts, raw – USDA FoodData Central; Culiraw Protein Cheesecakes – Official Website
Diabetes Management		The combination of fat (13 g) and fiber (7 g) per slice substantially blunts the glycemic response of the 17 g carbohydrates. Research confirms cashew nut consumption has a neutral-to-positive effect on fasting blood sugar and insulin sensitivity. Date-sweetened with low GI (~42–55), this dessert fits within a low-glycemic dietary pattern when consumed in single-slice portions. Effects of cashew nut consumption on body composition and glycemic indices – PubMed 33725628; Low-Glycemic-Index/Load Desserts Decrease Glycemic and Insulinemic Response in T2DM – PMC 7400801; The effect of nuts on markers of glycemic control – PMC 7307437
Heart Health		Cashew fats are predominantly monounsaturated and polyunsaturated, which lower LDL cholesterol and raise HDL. Harvard cohort data links regular nut intake to 30–50% lower cardiovascular event risk. Almond butter in the crust adds further MUFA and vitamin E. No saturated fat from dairy, no trans fats, no palm oil. One of the most heart-friendly dessert options available. Nuts for the Heart – Harvard T.H. Chan School of Public Health; Effects of cashew nut consumption on body composition and glycemic indices – PubMed 33725628
Gut Health		7 g of fiber per slice from oats (beta-glucan) and dates (pectin/insoluble fiber) feeds beneficial gut bacteria, especially Bifidobacterium. The raw, unprocessed cashews retain prebiotic fibers that cooked or processed nuts lose. No artificial sweeteners, no sugar alcohols, and no emulsifiers that commonly disrupt the gut microbiome in conventional desserts. Nuts, cashew nuts, raw – USDA FoodData Central; Culiraw Protein Cheesecakes – Official Website
Energy & Endurance		The fat + fiber macro composition provides slow-release energy rather than a quick spike. 17 g carbohydrates from dates and oats give moderate glycogen-replenishing capacity for light training. Best as a post-workout recovery dessert or a pre-activity snack 90+ minutes before exercise rather than an immediately-before-training fuel. Low-Glycemic-Index/Load Desserts Decrease Glycemic and Insulinemic Response in T2DM – PMC 7400801; Nuts, cashew nuts, raw – USDA FoodData Central

PERSONALIZED NUTRITION

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Blood Sugar Response to Culiraw Plant-Based Cheesecake

Culiraw Plant-Based Cheesecake produces a moderate, well-controlled glucose response despite containing 17 g of carbohydrates. The 13 g of unsaturated fat from cashews and almond butter slows gastric emptying significantly, delaying carbohydrate absorption. The 7 g of dietary fiber from oats and dates further dampens the postprandial glucose peak. Natural sweetening from dates (GI ~42–55) rather than refined sugar means the incoming carbohydrate load itself has a lower inherent glycemic index. Research on low-GI desserts confirms significantly lower glycemic and insulinemic responses compared to conventional desserts. Peak glucose rise of approximately 30–35 mg/dL above fasting is expected, returning to baseline within 90–120 minutes. Low-Glycemic-Index/Load Desserts Decrease Glycemic and Insulinemic Response in T2DM – PMC 7400801; Effects of cashew nut consumption on body composition and glycemic indices – PubMed 33725628; The effect of nuts on markers of glycemic control – PMC 7307437

Estimated Glucose Response (1 Slice, ~85 g)

*Individual responses vary based on metabolic health, activity level, and what was eaten before. Not medical advice. Adding fruit or a high-GI beverage alongside will raise the peak. People with insulin resistance or type 2 diabetes should test with a CGM to verify personal response.*

How to flatten the spike

Eat as a dessert after a balanced meal rather than as a standalone snack to further blunt glucose rise.
Pair with a non-sweetened beverage (water, herbal tea) to keep the glycemic load at the slice level.
If managing blood sugar, limit to one slice and track your CGM response on first use.

Cultural Significance

Culiraw was founded in New York City by Silvia Vidova, a health-conscious dessert lover who couldn't find a cheesecake that tasted indulgent and fit within a clean-eating lifestyle. Launched in 2023, the brand rode two converging trends: the mainstreaming of raw vegan desserts beyond specialty health-food stores, and a broader cultural shift toward whole-food ingredients and ingredient-list transparency. Raw cashew cheesecake has roots in the mid-2010s wellness blogosphere — popularized through Minimalist Baker and similar recipe creators — but Culiraw formalized the format into a commercially viable, shelf-stable product. The brand distributes through NYC-area supermarkets including Met Fresh and Green's Natural Foods, and gained national attention through Men's Health coverage in 2026. Its 0-added-sugar, 11 g protein positioning appeals to the intersection of the vegan, diabetic-friendly, and sports-nutrition audiences — a market segment that few dessert brands have successfully reached.

Compare & Substitute

Culiraw Plant-Based Cheesecake vs Similar Foods

Nutrient	DIY Raw Cashew Cheesecake (homemade)	Traditional NY Dairy Cheesecake Slice	Kite Hill Almond-Based Cheesecake	LARABAR (Cashew Cookie)	Medjool Dates stuffed with almond butter (2 dates + 1 tbsp)
Calories	320–400 kcal	400–500 kcal	190 kcal	220 kcal	170 kcal
Protein	8–10g	7–9g	4g	5g	4g
Carbohydrates	22–28g	32–38g	22g	26g	24g
Fat	20–28g	26–34g	10g	11g	8g

Frequently Asked Questions

How many calories are in a Culiraw Plant-Based Cheesecake slice?

One slice of Culiraw Plant-Based Cheesecake contains 220 calories. The macros break down as 11 g protein, 13 g fat, 17 g carbohydrates, and 7 g fiber — making it one of the most macro-balanced desserts available in the plant-based category.

Is Culiraw cheesecake actually sugar-free?

Culiraw contains 0 g of added sugar — all sweetness comes naturally from dates and fruit. However, dates contain naturally occurring sugars (fructose and glucose), so total sugar content per slice is approximately 9 g. For people monitoring total carbohydrate or sugar intake, this distinction matters, though natural fruit sugars are metabolized differently than refined added sugars.

Is Culiraw cheesecake good for diabetics?

Culiraw is a reasonable dessert choice for people managing blood sugar. Its low added-sugar formulation, low glycemic index (from dates, GI ~42–55), high fat (13 g) and high fiber (7 g) all work together to blunt postprandial glucose spikes. Clinical research confirms that low-GI desserts significantly reduce glycemic and insulinemic response in T2DM patients. Individual responses vary — using a CGM for the first serving is recommended.

Where can I buy Culiraw cheesecakes?

Culiraw ships directly via their website (culiraw.com) to the NYC metro area and select US locations. In stores, they are available at Met Fresh Supermarkets, Green's Natural Foods, and Morton Williams in New York, Connecticut, and New Jersey. Availability is expanding as of 2026.

Is Culiraw cheesecake gluten-free?

Culiraw cheesecakes are formulated without gluten-containing ingredients. The crust uses oats (naturally gluten-free) and dates; the filling uses raw cashews. However, oats carry a cross-contamination risk from shared milling facilities — those with celiac disease should confirm with Culiraw directly whether their oats are certified gluten-free.

How much protein is in a Culiraw cheesecake slice?

Each slice contains 11 g of protein — unusually high for a dessert. The protein comes primarily from raw cashews, which provide approximately 5 g per 28 g. Culiraw's high-protein positioning suggests additional protein from hemp seeds or a similar plant source in the filling formulation. 11 g per dessert slice rivals many dedicated protein snacks.