7 Best Keto Nuts – And 3 More to Avoid

Table of Contents

• Can You Eat Nuts on Keto, and Are Nuts Keto-Friendly?
• 7 Best Keto-Friendly Nuts
• 3 High-Carb Nuts to Avoid on Keto
• Takeaways

Are you on the keto diet and looking for healthy snack options? Nuts are a great choice for their nutrition content and convenience. They are a rich source of healthy fats, proteins, and dietary fiber – all essentials of a healthy keto diet. 

However, what may disturb some keto followers is how much carbs are in nuts and if some of them suit keto better than others. In this article, we discuss the top 7 nuts you can snack on with the keto diet, along with 3 types of nuts to limit.

Can You Eat Nuts on Keto, and Are Nuts Keto-Friendly?

Yes, you can definitely eat nuts on a keto diet. In fact, nuts are an ideal choice since they’re rich in healthy fats and proteins, two essential macronutrients on a keto diet. 

Nuts are also highly nutritious, are packed with minerals, and provide many benefits, like antioxidant effects [1] [2], lowered cholesterol levels [3], and inflammation reduction [4] [5] [6].

If you are on keto, the only thing you need to do is to keep an eye on nuts’ carb content to fit into your daily nutrient ratio. Let’s take a look at 7 keto-friendly nuts you can add to your diet on a daily basis.

7 Best Keto-Friendly Nuts

Here is a list of the seven best nuts to eat on the keto diet.

#1 Brazil Nuts

Carbs per 100g – 12g

Net carbs – 4g

Brazil nuts are nutrient-dense and a perfect source of selenium and magnesium. They’re also low in carbs and high in healthy fats, making them among the best keto nuts. You can incorporate Brazil nuts into your diet in the form of a trail mix or a standalone snack. 

#2 Pine Nuts

Carbs per 100g – 13g

Net carbs – 9g

Pine nuts might not be the most popular nut choice, but they’re another keto-friendly nut worth adding to your list. They’re great sources of antioxidants, vitamins, and minerals, making it easier to meet your daily nutritional requirements.

#3 Pecans

Carbs per 100g – 14g

Net carbs – 4g

One of the best nuts for the keto diet are pecans. They’re high in fats and low in carbs, which, again, makes them a perfect fit for a keto diet. Just an ounce of pecans contains 20 grams of healthy fats and less than 2 grams of net carbs.

#4 Macadamia nuts

Carbs per 100g – 14g

Net carbs – 5g

Macadamia nuts are a favorite for many people, and they’re among the best nuts for the keto diet as well! 

One serving of macadamia nuts, which is 1.5 ounces, contains only 6 grams of carbs. Moreover, macadamia nuts are rich in monounsaturated fats, which help reduce inflammation and cholesterol levels. [7]

#5 Walnuts

Carbs per 100g – 14g

Net carbs – 7g

Another great nut choice for the keto diet is walnuts. Apart from being a rich source of healthy fats, walnuts are also high in other nutrients like copper, magnesium, and manganese. Eating walnuts provides many health benefits, including reduced inflammation, improved heart health, lower blood pressure, and even weight loss. [8] [9]

#6 Peanuts

Carbs per 100g – 16g

Net carbs – 7g

Peanuts are a nutrient-dense, protein-rich food that contains all three essential macronutrients. They’re low in carbs, high in protein, and are an excellent source of vitamins and minerals. 

However, they do have a higher omega-6 fatty acid content than other nuts, which can be pro-inflammatory, so it’s best to eat them in moderation and mix them with other nuts.

#7 Hazelnuts

Carbs per 100g – 17g

Net carbs – 7g

Even though hazelnuts are not the most low-carb nuts, we still consider them keto-friendly and recommend adding them to your healthy diet along with other nuts.

Hazelnuts are also rich in healthy fats and are a great source of vitamin E, dietary fiber, and magnesium. Eating hazelnuts is linked with many health benefits, including lower cholesterol levels, improved heart health, and reduced inflammation. [7] [10]

3 High-Carb Nuts to Avoid on Keto

Despite being on this list, these nuts are not entirely forbidden during keto. However, it’s wise to limit them in order to use more of your carb reserves for fruits and vegetables.

You can also try the modified keto diet, a more sustainable version of keto that allows you to eat slightly more carbs.

Here are the three nuts you should limit if you’re following a keto diet.

#1 Almonds

Carbs per 100g – 22g

Net carbs – 10g

While delicious,  one serving of almonds contains 10g of carbs, which is approximately ⅕ of the daily carbs allowed during keto (based on a 2000-calorie diet). You can opt for unsweetened almond milk as an alternative, as the number of carbs in almond milk is significantly lower than in whole nuts.

#2 Pistachios

Carbs per 100g – 28g

Net carbs – 18g

Pistachios are also relatively high in carbs and can push you out of ketosis. You can still enjoy a few pistachios occasionally, but they shouldn’t be your primary nut choice.

#3 Cashews

Carbs per 100g – 30g

Net carbs – 17g

If you are wondering, ‘Are cashews keto?’, we hate disappointing you. Like pistachios, cashews are also high in carbs and should be avoided as much as possible on the keto diet. They’re also relatively high in calories and can hinder weight loss if consumed in large quantities.

Takeaways

• Nuts are a fantastic snack option to include in your keto diet regimen. However, choosing the right nuts is essential to staying in ketosis and ensuring a successful weight loss journey.
• Brazil nuts, pine nuts, pecans, and macadamia nuts are the best keto nuts with the lowest number of carbs per serving.
• Almonds, pistachios, and cashews should be avoided on keto as much as possible.
• Remember to consume all nuts in moderation as they are calorie-dense, and track your daily carb intake. You can track your intake easily by using an all-in-one health and fitness app.