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Are Hazelnuts Keto-Friendly?

Hazelnuts on a kitchen counter

Nuts have always been lauded as powerhouses of nutrients, and hazelnuts, in particular, are quite a fan-favorite.

However, given their profile, a very pertinent question arises for those following a low-carb, high-fat lifestyle—Are Hazelnuts Keto-Friendly? Unfortunately, despite their nutritional virtues, they present a rather challenging fit into a strict ketogenic diet.

This article will explore why this is the case, and discuss practical alternatives, to ensure you can continue enjoying a nutty crunch in your meals while maintaining your keto-friendly meal plan.

Join us on this nutty journey as we crack the truth around hazelnuts and their relationship with keto.


  • In the world of keto, hazelnuts pose a tricky conundrum—while undeniably nutritious, their high net carb content can derail the ketosis process, making them a less-than-ideal choice for strict ketogenic dieters.
  • The challenge: maintaining ketosis while enjoying hazelnuts means contending with their high carbohydrate load—a tough balance to strike when adhering to a strict daily carb limit.
  • But fear not, hazelnut fans! There are alternatives on the horizon. Discover hearty and satisfying low-carb substitutes in the full article.

Are Hazelnuts Keto-Friendly?

Cutting to the chase, hazelnuts, as delightful as they might be, do not neatly fit into the keto-friendly category. Why is this the case, you may ask? Well, let's take a closer look at the nutrient composition of these crunchy gems.

A 100-gram serving of hazelnuts contains approximately 18.09 grams of net carbohydrates. This is a significant amount considering that a typical ketogenic diet aims to restrict the total daily consumption of carbs to about 20 to 50 grams. Therefore, consuming just 100 grams of hazelnuts could potentially consume most, if not all, of your daily carb allowance on a strict ketogenic diet.

Hazelnuts certainly bring a lot to the table in terms of nutritional value, being rich in healthy fats, fiber, and protein. However, their high carbohydrate content essentially disqualifies them from making a regular appearance in a standard ketogenic meal plan.

Can Hazelnuts be Incorporated into a Strict Keto Diet?

The short answer: It's tough. If you follow a strict ketogenic diet, keeping your carb intake within the recommended limit is critical to maintaining a state of ketosis, where your body predominantly burns fat as an energy fuel, a core benefit the keto diet offers. This is where hazelnuts can pose a sticky situation.

As I've mentioned before, the high net carb content of hazelnuts—18.09 grams per 100 grams—can throw off your carb restrictions rather quickly. Think about it, if your daily carb limit is 20 grams, a handful of hazelnuts might already be pushing the boundary. This leaves little room for you to incorporate other nutrient-rich foods into your diet without overshooting that carb limit.

Part of the charm of a keto diet is having the liberty to indulge in high-fat and medium-protein foods while controlling your net carb intake. Keeping a track of exactly what you're eating thus becomes an integral part of achieving desired keto diet goals. Various apps and nutritional databases can help you track your daily macros quite accurately. By taking advantage of these tools, always checking food labels, and perhaps even watching portion sizes down to the gram, you might be able to sneak in a modest helping of hazelnuts occasionally without disrupting your state of ketosis.

Remember, dietary choices are ultimately deeply personal and need to cater to your preferences, especially if you're to maintain them in the long run. If you do feel a sense of loss in bidding adieu to hazelnuts on your keto journey, do not worry! We've got some fascinating low-carb alternatives lined up to discuss that might just replace that crunchy craving.

Delving into the Carbohydrate Content of Hazelnuts

To truly understand the impact of hazelnuts on a ketogenic diet, a deep dive into their carbohydrate content is in order. When it comes to carbs, it's essential to not just look at the total carbohydrates but the net carbohydrates—the amount of carbs that your body can actually digest and use for energy.

Net carbs are calculated by taking the total carbs and subtracting the quantity of fiber. This subtraction is necessary because dietary fiber is a type of carbohydrate your body can't digest—it doesn't impact your blood sugar levels the same way other carbs do.

So, let's do some number-crunching with hazelnuts. In a 100g serving of hazelnuts, you'll find approximately 16.7g of dietary fiber and overall, 28.9g of total carbs. To get net carbs, we subtract the fiber from the total carbs, leaving us with a net carb value of about 12.2g per 100g of hazelnuts.

Now, let's put this into perspective. Suppose your carb limit for the day is around 20g, which is common in a strict ketogenic diet. If you choose to integrate hazelnuts into your meal plan for the day and munch on a 50g serving (which equates to about ⅓ cup or a small handful), this adds up to roughly 9.1g of net carbs.

This amount is significant—it's nearly half of your daily allowance. What this means in practical terms is that, after enjoying that small handful of hazelnuts, you're left with very limited space to accommodate other foods' carb contents for the remainder of the day.

Keeping track of net carbs in this way, looking beyond just the total carbs, is integral to a ketogenic eating plan. Without this due diligence, you may find it challenging to maintain ketosis—the metabolic state at the heart of the ketogenic diet, enabling your body to burn fat more efficiently.

Nutritional Snapshot of Hazelnuts

Hazelnuts offer a well-rounded profile of macronutrients and micronutrients. In a 100g sample, they contain significant amounts of total fats (53.49g), followed by carbohydrates - but this consists of a balance between net carbs (18.09g) and dietary fiber (8.41g), and a generous amount of protein (13.49g).

Minerals are plentiful in hazelnuts and provide varied benefits. Potassium (635.9mg) might support heart health by helping regulate heartbeat and nerve signals. Magnesium (155.8mg), not often found abundantly in many foods, is a co-factor in over 300 reactions in the body. With 134.7mg of Calcium, hazelnuts contribute to bone and dental health. High levels of Copper (1.41mg), Iron (3.46mg), Phosphorus (321.1mg), Zinc (2.33mg), and Manganese (6.06mg) deliver unique traits for energy production, antioxidant properties, and immune health.

Nutrient NameAmount and Unit per 100g
Net Carbs 18.09g
Carbohydrate, by difference 26.5g
Fiber, total dietary 8.41g
Total fats 53.49g
Protein 13.49g
Potassium, K 635.9mg
Magnesium, Mg 155.8mg
Calcium, Ca 134.7mg
Copper, Cu 1.41mg
Iron, Fe 3.46mg
Phosphorus, P 321.1mg
Zinc, Zn 2.33mg
Nitrogen 2.55g
Manganese, Mn 6.06mg
Water 4.31g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Hazelnuts on a Keto Diet

While maintaining a keto diet with a keen fondness for hazelnuts can certainly be challenging, it's also essential to recognize that hazelnuts can contribute positively to overall health in their own ways.

Hazelnuts are abundant in healthy fats, particularly monounsaturated and polyunsaturated fats, that are known to promote heart health. They also contain decent amounts of dietary fiber, which can support gut health and help maintain feelings of fullness, potentially aiding in overall calorie control. Hazelnuts are also recognized for their rich array of essential vitamins and minerals, including vitamin E and manganese, both of which have potent antioxidant properties to support overall wellness.

Keep in mind the struggle lies in their high net carb content, which, as we discussed earlier, could quickly exceed daily carb allowances on a ketogenic diet, potentially knocking you out of the coveted state of ketosis. Given that reaching and maintaining ketosis is fundamental to ketogenic dietary plans, this is a crucial consideration.

From a broader perspective, knowing the health implications and understanding the potential challenges is a crucial step in making informed decisions about our eating habits. It's not about right or wrong, but rather about making choices that align with our individual health goals.

On that note, don't be too dismayed, hazelnut fans incorporating a ketogenic lifestyle! If saying goodbye to hazelnuts seems like an insurmountable task, rest assured that we've got some interesting low-carb alternatives coming up in our chat.

Avoiding Hazelnuts in Your Keto Meal Plan

Navigating a ketogenic diet while steering clear of hazelnuts could certainly entail some conscious decisions on your part. First and foremost, a keen awareness of what you eat is critical—there might be hidden carbs in many of our go-to snacks and meals, and hazelnuts are no exception.

Hazelnuts can be sneaky! They often feature in foods and dishes you wouldn't expect. They are a common ingredient in chocolates, baked goods, coffee, and even salads. They could pop up in ground form as a flour substitute in gluten-free or paleo baking. Practicing label diligence is an absolute must when picking out your groceries—always check the ingredients list.

Another pivotal consideration is handling cravings. If you genuinely enjoy hazelnuts, learning to manage these cravings could take a bit of finesse. A potentially effective strategy here is to replace the cravings with other low-carb, high-fat food options or ingredients. Going nuts for nuts? Opt for pecans or macadamia nuts which have fewer carbs than hazelnuts. A sudden yearning for a handful of hazelnuts could be a disguising hunger pang—try drinking some water or having a small portion of a keto-friendly snack.

Additionally, a psychological tip for avoiding hazelnuts can involve reconditioning your culinary associations. Perhaps you've always loved the crack of a hazelnut in your morning cereal or the sizzle in your salad. Try to invest that excitement into fresh, new keto-friendly ingredients or dishes, letting novelty steer you clear from carb-heavy options.

Remember, following a ketogenic diet is about balancing your macros and being able to keep the carb intake low while enjoying a variety of flavorful foods. While navigating a keto lifestyle might involve bidding adieu to some of your favorite munchies, like hazelnuts, it also opens up exciting new culinary territories to venture into.

Keto-Compatible Alternatives for Hazelnuts

Finding a keto-friendly alternative to hazelnuts can actually be a fun and tasty journey into the world of nuts and seeds. Several options provide a similar crunch and nutty flavor profile, but with a lower net carb hit, aligning much better with the ketogenic lifestyle.

First up are pecans, a well-known keto darling. They are similar in texture and richness to hazelnuts but have fewer carbs—roughly 4 grams of net carbs per 100g serving. Their buttery flavor makes them a delicious addition to both sweet and savory dishes, and they are a popular choice for keto-approved baked goods.

Next, we have macadamia nuts—a fan favorite thanks to their creamy texture and decadently fatty profile, with only about 5 grams of net carbs per 100g serving. Macadamias can be a direct substitute for hazelnuts in recipes requiring nut flour or nut milk.

Almonds, although higher in net carbs than pecans and macadamias at around 10 grams per 100g serving, are still a better alternative to hazelnuts. They boast a versatile flavor that fits seamlessly into a wide array of dishes, from salads to main courses, and can also be processed into almond flour for low-carb baking.

Comparatively, hazelnuts carry approximately 12.2 grams of net carbs in a similar serving, a significant carb load for someone following a ketogenic diet. But with these fantastic alternatives, there's no need to miss out on the nutty textures and flavors you love.

As always, before making these substitutions into your keto meal plan, do consult a healthcare professional to ensure they align with your overall dietary and nutritional needs.

Concluding Thoughts on Hazelnuts and Keto

As we traverse this insight-packed journey, we frame a clearer perspective: integrating hazelnuts into a strict ketogenic diet can present a rather significant hump on the road. Although hazelnuts bring a suite of healthful properties tucked under their shells—from heart-supporting healthy fats and gut-friendly fiber to a battalion of essential vitamins and minerals—their high net carbohydrate content can be a speed bump for adherents of ketogenic dieting.

Within the confines of a typical 20-gram-per-day carb limit on a strict ketogenic diet, even a small portion of hazelnuts can consume a sizeable chunk of your daily allowance. This consideration sits forefront, given the importance of maintaining ketosis, a metabolic state that powers the fat-burning mechanism central to ketogenic diets.

However, steering clear of hazelnuts does not equate to omitting the crunch and satisfaction that these bite-sized delights bring. The world of low-carb nuts and seeds offers a bounty of alternatives that can cater to your nutty cravings. Whether it's the buttery splendor of pecans, the creamy indulgence of macadamia nuts, the versatile grace of almonds—all make for excellent sidekicks on your ketogenic journey, providing a range of flavors and textures, and net carbs that sit much friendlier with keto guidelines.

At the end of the day, embarking on a nutritional journey is a deeply personal affair, tied closely to individual preferences and goals. Crafting a meal plan that both aligns with these goals and satisfies the palate can be a balance to achieve. On this note, a fresh idea to consider might be embracing the idea of 'rotation'. This means, periodically switching out nuts (or any food item), thereby opening up the possibility of both variety and staying within your carb limit. Today's pecan could be replaced by tomorrow's handful of macadamia, keeping your menu exciting and diverse, yet keto-compliant.

Explore our Is It Keto Knowledge Hub.

Are Nuts Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

Given their carbohydrate profile, hazelnuts can pose a challenge for those adhering to a strict ketogenic diet. They carry approximately 12.2 grams of net carbs per 100g serving, a significant fraction of the typical 20-gram daily carb limit on a strict keto regimen.

Hazelnut extracts or flavors can often be used in moderation in a keto diet as they usually carry minimal carbs. However, it's important to check the nutritional information because some flavored extracts can have added sugars.

Opt for keto-friendly alternatives like pecans, macadamia nuts, and almonds. You can also try using hazelnut flavor extracts sparingly in your keto food preparations.

Unfortunately, hazelnut flour also retains the high carb content of whole hazelnuts and thus, is not typically recommended for a strict ketogenic diet.