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What Nuts Are Keto? Top 10 Nuts to Enjoy on a Keto Diet
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Nuts are a big part of a keto diet but not all of them are safe to eat while in ketosis. We prepared a list of perfect keto nuts.
Nuts are an ideal nutrient-dense snack, but what nuts are keto?
Most nuts are rich in healthy fats, fiber, vitamins, and protein. Most are low in carbs, but some are higher than others.
This article will discuss the ten best keto-friendly nuts that fit your keto lifestyle.
10 Best Nuts on Keto
These are the best nuts for keto due to their low-carb, high-fat, and nutrient-dense profile, making them excellent choices when limiting carb intake.
#1 Brazil nuts
Brazil nuts are keto nuts, and a single brazil nut meets 100% of your daily selenium requirement, a mineral necessary for reproduction, testosterone production, and protein synthesis.
One ounce of brazil nuts has 1 gram of net carbs, 3 grams of total carbs, 2g of fiber, and 180 calories. Brazil nuts are also rich in healthy fats, with one ounce containing 18g of fats.
#2 Pecans
This is a tree nut excellent for a keto lifestyle. Like other nuts, they are low in carbs and high in fat and help burn fat, regulate blood sugar, and help with weight loss. Pecans have very few grams of net carbs (1 gram per ounce), 4 grams of total carbs, 20 grams of fat, 3 grams of proteins, and 196 calories.
Pecan-rich diets such as pecan pie are an ideal keto snack for keto dieters.
#3 Macadamia nuts
Macadamia nuts are Australian native tree nuts. They are low-carb and high-fat nuts making macadamia nuts keto-friendly. An ounce of macadamia nuts has 204 calories, 2 grams of net carbs, 4 grams of total carbs, 21 grams of fat, and 2 grams of protein.
These nuts are rich in dietary fiber that helps ease constipation. Studies also show that macadamia nuts reduce cholesterol levels and blood pressure. Macadamia nuts also make keto-friendly nut butter and nut milk to replace high-carb alternatives.
#4 Walnuts
Walnuts are keto-friendly tree nuts enjoyed worldwide. An ounce of walnuts has 2 grams of net carbs, 4 grams of total carbs, 4 grams of protein, and 185 calories.
The American Institute of Cancer Prevention shows that eating walnuts is an excellent way to minimize cancer risk. They are especially rich in fats and satiating, making them ideal for a keto diet. You can use various keto recipes to make healthy snacks from walnuts
#5 Peanuts
Peanuts are technically legumes, meaning they’re more closely related to lentils and beans than other nuts on this list. Peanuts have 164 calories, 4 grams of net carbs, 6 grams of total carbs, and 14 grams of fat.
Peanuts are also a great source of plant-based protein and are packed with essential amino acids, the basic building blocks of protein in your diet. Peanuts are good for making nut butter and snacks such as protein shakes and keto desserts for low-carb dieters.
#6 Almonds
Almonds are responsible for making versatile keto-friendly staples like almond milk and butter. They are high in fats and low in carbs, making almonds keto. An ounce of almonds contains 164 calories, 2 grams of net carbs, 5 grams of total carbs, 14 grams of fat, and 6 grams of protein.
Like other tree nuts, almonds are associated with several health benefits due to their packed nutrient density. They are high in vitamin E, oleic acid, copper, healthy fats, and dietary fiber.
Some studies show that eating almonds reduces the risks of contracting heart disease, diabetes, or Alzheimer’s. You can roast your almonds, but raw almonds are also a delicious keto-friendly snack. Almond flour and almond milk are also healthy keto alternatives.
#7 Hazelnuts
Hazelnuts are keto nuts well-suited for desserts. One ounce of hazelnuts has 178 calories, 4 grams of protein, 5 grams of total carbs, and 2 grams of net carbs.
Hazelnuts are rich in vitamin E, associated with reduced risk of heart disease, cholesterol levels, and antioxidants that help neutralize harmful compounds.
#8 Pistachios
Pistachios are among the keto nuts rich in proteins. One ounce contains 160 calories, 13 grams of fat, 6 grams of protein, a net carb count of 5 grams, making pistachios keto-friendly.
However, since pistachios have 5 grams of net carbs per 1 ounce serving, it would be best to limit yourself to 1 serving so as not to exceed your keto macros.
Pistachios are suitable for an improved immune system and reduced heart disease risk.
#9 Pili nuts
Pili nuts are among the best nuts for keto. They have low-carb content and a high-fat profile. One ounce of pili nuts has a whopping 22g of fat, 204 calories, and 1 gram of net carbs.
Pili nuts are rich in potassium, vitamin E, and magnesium. Pili nuts also contain monounsaturated fatty acids that help combat heart disease. These nuts contain all 9 essential amino acids, making them perfect for vegetarians on keto.
#10 Pine nuts
Pine nuts are tree nuts known for their earthy flavor, and they pair well with many foods. Pine nuts are low in carbs and fats, making them keto-friendly.
One ounce of pine nuts has 191 calories, 4 grams of protein, 3 grams of net carbs, and 4 grams of total carbs.
Concentrated pine nut oil helps decrease hunger by regulating hormones affecting appetite. Pine nut oil also helps in weight loss and digestive aid as it helps treat peptic ulcers and gastrointestinal problems.
FAQs
The carb content in nuts is highly variable, with some nuts having more carbs than others. However, nuts are primarily low in carbs.
Generally, most nuts are low in carbs and fit in a keto diet plan. However, a few nuts are high in carbs, such as dried Japanese chestnuts.
Nuts have a diverse macronutrient composition. Most nuts contain fats, proteins, and carbs, but the total protein content is relatively higher than the carb content.
Generally, most nuts are low-carb, but not all nuts are low in carbs. This article will discuss the best low-carb nuts you need to stack on.
No, trail mix is not keto-friendly, but there are some keto-friendly options on the market.
A Word From Nutritionist
Nuts are the perfect keto snack as they are packed with many nutrients good for your health. Healthy monounsaturated and polyunsaturated fats help in weight loss and lowering cholesterol levels.
Nuts are also rich in fiber and protein, making you feel more satiated. Nuts are also good for your kidneys, and the low-carb content makes them suitable for you on keto.
They are rich in antioxidants that boost your immune system and prevent cardiovascular diseases.
Generally, nuts fit perfectly into a healthy and low-carb lifestyle, but it is best to seek medical advice from a nutritionist before making dietary changes.
Conclusion
Nuts are a healthy snack option on a keto diet as they are a good source of monounsaturated fats, protein, and dietary fiber.
What nuts are keto? Well, most of them can fit in a ketogenic diet plan, are delicious, and have versatile ingredients.
Those mentioned above are the ten best nuts for you on keto. Nut consumption can benefit your health in different ways and is a great addition to your low-carb meals.
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