Nuts are a super convenient snack option. Unfortunately, not all nuts are suitable for those who are on keto.
Benefits of nuts on keto
Rich in nutrients
Nuts are rich in vitamins and minerals such as magnesium, selenium, vitamin E, and manganese. Magnesium is an essential mineral in your body that helps with energy production and protein synthesis. Selenium acts as an antioxidant and can strengthen your immune system. Manganese aids in the digestion of fats and carbohydrates, and helps regulate blood sugar levels.
Contains fiber
Most nuts are high in carbohydrates, but they are also rich in dietary fiber, which reduces the amount of net carbs. Fiber helps regulate blood sugar and reduce inflammation, thereby helping to reduce the risk of type 2 diabetes and heart disease.
Great appetizer
Because nuts are perfect for eating on the go, they make great keto snacks. One thing to note here is that they are easy to overeat. If you carry nuts with you during the day, be sure to break them into portions ahead of time to prevent overeating.
Top 5 Low Carbohydrate Nuts
1. Macadamia nuts
With 21 grams of fat and 2 grams of net carbs per 28 grams, macadamia is 75% fat. Of the total fat, 17 grams are made up of monounsaturated fatty acids, which reduce insulin resistance and cholesterol levels, as well as prevent belly fat and heart disease.
Macadamia nuts contain magnesium, manganese, potassium and selenium, which have been shown to promote weight loss, lower blood pressure, reduce the risk of heart disease and stroke, and act as anti-inflammatory agents.
2. Pecans
Pecans are 70% fat. A 28-gram serving of pecans contains 1 g of net carbs, 20 g of total fat, and 3 g of protein. 20 g of fat includes 12 g of monounsaturated fat, 6 g of polyunsaturated fat, and 2 g of saturated fat.
Pecans are high in oleic acid, which has been shown to reduce the risk of heart disease and type 2 diabetes by improving immunity and reducing inflammation.
3. Brazil nuts
Brazil nuts contain 18 g of fat, 4 g of protein, and just 1 g of net carbs per 28 g serving.
In one study, researchers found that one serving of Brazil nuts could lower serum lipids such as cholesterol and triglycerides. They also contain high levels of selenium, which helps improve cognitive function in older adults and fights oxidative stress.
4. Walnuts
Walnuts contain 18.3 g of fat (13.2 g of which are polyunsaturated), 4.3 g of protein and 1.9 g of net carbs per 28 g serving.
In various studies, walnuts have helped participants lose weight, reduce cancer risk, and prevent cell damage.
5. Hazelnut
A 28 g serving of hazelnuts contains 17 g of fat, 4 g of protein, and 2 g of net carbs.
In some studies, hazelnuts have helped lower total cholesterol without affecting HDL (good) cholesterol.
Nuts you can eat in moderation
1. Pine nuts
Contains 19 g fat, 4 g protein, and 3 g net carbs per 28 g serving.
While 3 grams of net carbs may not sound like a lot, it can represent 10% of your daily carbs if you stick to 30 grams of carbs per day.
2. Almonds
Contains 14 grams of fat (9 grams from monounsaturated fats), 6 grams of carbohydrates and 5 grams of protein per 28g serving. Yes, 6 grams of carbohydrates is a lot, but 2 grams of that is fiber. Therefore, almond flour, which is simply crushed almonds, is a staple in keto baking recipes.
Studies have shown that consuming almonds lowers the risk of heart attack, lowers cholesterol, reduces inflammation, and helps you lose weight.
3. Cashews
Contains 12 g of fat and 8 g of net carbs per 28 g serving, so they should be consumed in moderation.
4. Pistachios
Pistachios have slightly less fat but more protein than most keto nuts on this list. One serving (28 g) contains 13 g of fat, 6 g of protein and 4.6 g of net carbs.
Examples of recipes with nuts
Candied nuts in chocolate glaze
Chocolate fat bombs with pecans
Banana nut muffins
Pecan Chocolates
What about seeds?
Like nuts, seeds are great for keto. They are often ground into flour, used in recipes, or turned into butter. That being said, there are some types of seeds that are more keto friendly than others. Here are the nutritional values for the top three keto seeds (macros quoted per 28g serving:
- Chia seeds: 1.7 g net carbs, 8.6 g fat, 4.4 g protein
- Sesame seeds: 3.3 g net carbs, 13.9 g fat, 5 g protein [*]
- Flax-seed: 0.5 g net carbs, 11.8 g fat, 5.1 g protein [*]
- Pumpkin seeds: 3.3 g net carbs, 13 g fat (6 g of which are omega-6), 7 g protein
Table and comparison of nuts and seeds on keto
Below you will find a table of some of the lowest carb nuts and seeds, along with their net carbs per 100g and average serving size.
Show table
| Product | Serving size | Calories | Protein | Fat | Total Carbohydrates | Cellulose | Net carbohydrates |
|---|---|---|---|---|---|---|---|
| Almond | 23 nuts (28 g) | 164 | 6 g | 14 g | 6 g | 3.5 g | 2.5 g |
| Unsalted almond oil | 1 tablespoon (16 g) | 98 | 3.5 g | 9 g | 3 g | 1.5 g | 1.5 g |
| Almond flour | 1/4 cup (25 g) | 150 | 6 g | 11 g | 6 g | 3 g | 3 g |
| Brazil nuts | 5 nuts (25 g) | 165 | 3.5 g | 17 g | 3 g | 2 g | 1 g |
| Cashew | 1/4 cup (28 g) | 150 | 4 g | 12 g | 10 g | 1 g | 9 g |
| Unsalted Cashew Butter | 1 tablespoon (16 g) | 94 | 3 g | 8 g | 4.5 g | 0.5 g | 4 g |
| Unsweetened shredded coconut | 1/4 cup (20 g) | 71 | 1 g | 7 g | 3 g | 2 g | 1 g |
| Macadamia nuts | 6 cores (14 g) | 102 | 1 g | 11 g | 2 g | 2 g | 0.8 g |
| Macadamia nut oil | 1 tablespoon (14 g) | 97 | 2 g | 10 g | 2 g | 1 g | 1 g |
| Hazelnut | 12 nuts (17 g) | 106 | 2.5 g | 10 g | 3 g | 1.5 g | 1.5 g |
| Pecans | 10 halves (14 g) | 98 | 1.3 g | 10 g | 2 g | 1.5 g | 0.5 g |
| Drank walnut | 1/4 cup (30 g) | 210 | 3 g | 24 g | 1 g | 1 g | 0 g |
| Pine nuts | 2 tablespoons (20 g) | 148 | 2.7 g | 14 g | 2 g | 1.3 g | 0.7 g |
| Pistachios | 25 nuts (17.5 g) | 98 | 3.5 g | 8 g | 5 g | 2 g | 3 g |
| Pumpkin seeds (peeled) | 1/4 cup (30 g) | 180 | 9 g | 14 g | 4 g | 3 g | 1 g |
| Sesame | 2 tablespoons (18 g) | 103 | 3.2 g | 9 g | 4 g | 2 g | 2 g |
| Sunflower seeds (peeled) | 1/4 cup (30 g) | 160 | 6 g | 15 g | 6 g | 3 g | 3 g |
| Sunflower seed oil | 1 tablespoon (16 g) | 99 | 2.8 g | 9 g | 4 g | 1 g | 3 g |
| Tahini (sesame paste) | 1 tablespoon (15 g) | 89 | 2.6 g | 8 g | 3 g | 1 g | 2 g |
| Walnuts | 7 halves (14 g) | 93 | 2 g | 9 g | 2 g | 1 g | 1 g |
Recommendations for eating nuts on keto
Avoid Suspicious Ingredients
When shopping for nuts, avoid packages that include sugar, flavorings, and certain oils (such as soybean, canola, peanut, sunflower, and other vegetable oils) in the ingredient list. These ingredients not only increase the carbohydrate content but also have an inflammatory effect.
Choose raw and unsalted nuts. When buying peanut butter, look for one that is made with nuts, salt and olive oil - and preferably nothing else. When choosing nut flours, such as almond flours, from online stores, look for one that lists only ground nuts as an ingredient.
Always weigh your portions
Always measure portions with a scale or measuring cup. Although most of the nuts on this list contain less than 5 grams of net carbs, eating a handful can easily increase your daily carbs.
Strive for diversity
Including a variety of vegetables, meats, fruits, and other foods, not just nuts, in your diet helps you get a variety of vitamins, minerals, and other nutrients.
You can diversify your keto diet by indulging yourself in nut butter, adding a few chopped walnuts to smoothies, or garnishing a salad with a few slices of almonds.
Monitor your well-being
Nuts contain an anti-nutrient called phytic acid, which causes digestive upset in some people. Phytic acid causes digestive problems and reduces the absorption of minerals by lowering the levels of calcium, iron and zinc in the body.
If you experience bloating, gas, or other problems after eating nuts, it is best to eliminate nuts from your diet altogether. Otherwise, you can try eating soaked, sprouted, or roasted nuts and see if that lessens your symptoms.
What are your favorite keto nuts and seeds?
If you have nuts / seeds in your low-carb diet, which ones do you like the most? You have 3 options for an answer)
Sunflower seeds
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Visual Product Guides
Detailed and visual guides on what to eat on a ketogenic diet.
