7 Best Keto Nuts – And 3 More to Avoid
Apr 21, 2023 • 5 min read
Published on April 21, 2023 | Update on October 11, 2024
April 21, 2023
MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics
Table of Contents
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.
Try Omo, a healthy weight-loss app, to support your keto diet, track your daily carb and fat intake, and ensure you’re in a calorie deficit.
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.
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.
Here is a list of the seven best nuts to eat on the keto diet.
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.
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.
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.
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]
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]
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.
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]
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.
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.
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.
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.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
