Welcome to your go-to guide on navigating the nutty waters of the keto diet! If you've been wondering which nuts are your allies in maintaining ketosis and which ones might be secretly sabotaging your efforts, you've come to the right place. In this best nuts for keto blog, we cover everything, from what to munch on to how much is too much.
Jump to:
How to Choose Nuts for Keto?
Picking the best keto-friendly nuts isn't just about grabbing the tastiest bag off the shelf. Here’s what you need to consider:
How to Avoid Eating Too Many Nuts?
Nuts are delicious and easy to overeat, so managing your portions carefully is important. Here’s how to keep your snacking in check:
Which Nuts Should Be Avoided on a Keto Diet?
Moderation is the key
What Nuts Are Best for Keto (Lowest Carb Nuts)
Navigating the keto diet can feel like a balancing act, especially when it comes to snacking. Lucky for you, nuts are a great go-to, and some are especially low in carbs, making them perfect for staying in ketosis. Ready to explore more about these and other keto options? Let’s get cracking!
Net Carbs in Nuts Chart
1. Pecans
Pecans are highly regarded in the keto community for their low carb content and high fat, making them an ideal snack for maintaining ketosis. Their rich, buttery flavor enhances both sweet and savory dishes, offering versatility. Add these nuts to salads, make homemade pecan butter, or use them in keto-friendly baking recipes.
| Nutrient | 100gm | Serving Size: 1 oz (28g) |
|---|---|---|
| Carbs (g) | 13.9 | 3.89 |
| Fiber (g) | 9.6 | 2.69 |
| Net Carbs (g) | 4.3 | 1.2 |
| Fat (g) | 72 | 20.16 |
| Protein (g) | 9.17 | 2.57 |
Wanna know how to incorporate them in keto recipes, check out these recipes:
2. Brazil Nuts
Brazil nuts are a great addition to the keto diet and their large size and creamy texture make them a satisfying snack. Add them to your morning yogurt for extra crunch, snack on them, or add chopped nuts to salads or keto granola.
| Nutrient | 100gm | Serving Size: 1 oz (28g) |
|---|---|---|
| Carbs (g) | 11.7 | 3.28 |
| Fiber (g) | 7.5 | 2.1 |
| Net Carbs (g) | 4.2 | 1.18 |
| Fat (g) | 67.1 | 18.79 |
| Protein (g) | 14.3 | 4 |
3. Macadamia Nuts
Macadamia nuts are celebrated for their high-fat content and low net carbs, aligning perfectly with keto dietary goals. Their unique, creamy texture makes them a luxurious addition to any meal or snack.
| Nutrient | 100gm | Serving Size: 1 oz (28g) |
|---|---|---|
| Carbs (g) | 24.1 | 6.75 |
| Fiber (g) | 7.6 | 2.13 |
| Net Carbs (g) | 16.5 | 4.62 |
| Fat (g) | 64.9 | 18.17 |
| Protein (g) | 7.79 | 2.18 |
Do you want keto-friendly recipes with macadamia nuts? Try these delicious options!
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4. Hazelnuts
Hazelnuts boast a flavorful profile that can enhance keto dishes without adding too many carbs. They're particularly great in baked goods, lending a rich, nutty flavor.
Grind these nuts into flour for baking, add them to homemade chocolate treats, or enjoy them roasted as a snack.
| Nutrient | 100gm | Serving Size: 1 oz (28g) |
|---|---|---|
| Carbs (g) | 26.5 | 7.42 |
| Fiber (g) | 8.4 | 2.35 |
| Net Carbs (g) | 18.1 | 5.07 |
| Fat (g) | 53.5 | 14.98 |
| Protein (g) | 13.5 | 3.78 |
5. Walnuts
Walnuts are a fantastic source of omega-3 fatty acids, and their carb count is manageable for a keto diet. They add a wonderful texture and nuttiness to dishes. Add walnuts to keto-friendly yogurt or salads, use it in baking, or eat as a snack.
| Nutrient | 100gm | Serving Size: 1 oz (28g) |
|---|---|---|
| Carbs (g) | 13.7 | 3.84 |
| Fiber (g) | 6.7 | 1.88 |
| Net Carbs (g) | 7 | 1.96 |
| Fat (g) | 65.2 | 18.26 |
| Protein (g) | 15.2 | 4.26 |
Walnuts add the perfect crunch to keto meals—find out how with our recipes!
6. Peanuts
Their high protein content and healthy fats make them a hearty snack. Peanuts can be incorporated into the diet as natural peanut butter (without added sugars), added to low-carb dishes for a crunchy texture, or eaten as a snack.
| Nutrient | 100gm | Serving Size: 1 oz (28g) |
|---|---|---|
| Carbs (g) | 16.1 | 4.51 |
| Fiber (g) | 8.5 | 2.38 |
| Net Carbs (g) | 7.6 | 2.13 |
| Fat (g) | 49.2 | 13.78 |
| Protein (g) | 25.8 | 7.22 |
Peanuts can be more than just a snack! Try our delicious keto recipes featuring your favorite nut.
7. Pine Nuts
Pine nuts, though higher in carbs than some nuts, add a burst of flavor and texture to keto meals, particularly in pesto sauces or sprinkled over salads. To incorporate pine nuts into a keto diet, use them sparingly as a garnish or in homemade pesto sauce.
| Nutrient | 100gm | Serving Size: 1 oz (28g) |
|---|---|---|
| Carbs (g) | 13.1 | 3.67 |
| Fiber (g) | 3.7 | 1.04 |
| Net Carbs (g) | 9.4 | 2.63 |
| Fat (g) | 68.4 | 19.15 |
| Protein (g) | 13.7 | 3.84 |
Tiny but mighty, our pine nut recipes pack a big flavor punch in our signature pesto sauce dishes.
8. Almonds
Almonds are a keto favorite due to their versatility and balanced nutritional profile. They are perfect for smoothies, baking, and as a dairy substitute in coffee and cooking. Its mild flavor and creamy texture make it ideal for enhancing both sweet and savory dishes without adding unwanted carbs.
| Nutrient | 100gm | Serving Size: 1 oz (28g) |
|---|---|---|
| Carbs (g) | 20 | 5.6 |
| Fiber (g) | 10.8 | 3.02 |
| Net Carbs (g) | 9.2 | 2.58 |
| Fat (g) | 51.1 | 14.31 |
| Protein (g) | 21.4 | 5.99 |
Almonds are a keto favorite. Make the most of them with our recipes!
9. Pistachios
Pistachios, with their higher carb content, should be consumed in moderation on a keto diet. However, their unique flavor and nutritional benefits make them a valuable occasional treat.
Incorporate pistachios into your diet by adding them to salads for a pop of color and texture or enjoying a small handful as a snack.
| Nutrient | 100gm | Serving Size: 1 oz (28g) |
|---|---|---|
| Carbs (g) | 27.7 | 7.76 |
| Fiber (g) | 7 | 1.96 |
| Net Carbs (g) | 20.7 | 5.8 |
| Fat (g) | 45 | 12.60 |
| Protein (g) | 20.5 | 5.74 |
Searching for keto recipes with pistachios, try these recipes!
10. Cashews
Cashews are on the higher end in terms of carbs but can still be included in a keto diet in small amounts. Their creamy texture is perfect for making dairy-free cream sauces or adding a soft crunch to meals.
Use cashews sparingly in recipes, such as blending them into smoothies or as a dairy-free creamy base for keto-friendly sauces and desserts.
| Nutrient | 100gm | Serving Size: 1 oz (28g) |
|---|---|---|
| Carbs (g) | 36.3 | 10.16 |
| Fiber (g) | 4.1 | 1.15 |
| Net Carbs (g) | 32.2 | 9.02 |
| Fat (g) | 38.9 | 10.89 |
| Protein (g) | 17.4 | 4.87 |
Cashews are great for keto—if you know how to use them. Try our recipes!
This detailed breakdown for each keto-friendly nut should help guide your choices and incorporation into a keto diet, ensuring you enjoy their flavors and health benefits while staying on track.
Nuts with the most protein
When it comes to boosting your protein intake with nuts, some varieties stand out more than others. Here’s a quick rundown of their protein content to help you make informed choices.
- Peanuts: 25.8g
- Almonds: 21.4g
- Pistachios: 20.5g
- Walnuts: 15.2g
- Brazil Nuts: 14.3g
- Pine Nuts: 13.7g
- Hazelnuts: 13.5g
- Cashews: 17.4g
- Pecans: 9.17g
- Macadamia Nuts: 7.79g
Conclusion
Choosing the right nuts is crucial for anyone on a keto diet, and we're confident we have highlighted the best nuts for keto. Pick nuts that are low in carbs but high in fats, which fits perfectly with keto guidelines. Just be mindful about portion sizes because it's super easy to overindulge. It's all about finding that sweet spot between enjoying the nutritional benefits of nuts and keeping your ketosis in check.
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