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Home arrow Nutrition arrow Keto Diet arrow What Nuts Are Keto? Top 10 Nuts to Enjoy on a Keto Diet

What Nuts Are Keto? Top 10 Nuts to Enjoy on a Keto Diet

Dennis-Njoroge-author-at-healthreporter
Written by Dennis Njoroge
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: October 1, 2023
5 min read 1402 Views 0 Comments
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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.

what nuts are keto

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

Pecans
Nuts & Seeds
are pecans keto
Keto Friendly
Key nutritional facts (per 100g):
Net carbs
4.3g
Total carbs
13.9g
Fats
72g
Protein
9.17g
Calories
691
Glycemic Index
10
Fiber
9.6g
Sugars
3.97g

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
Nuts & Seeds
are walnuts keto
Keto Friendly
Key nutritional facts (per 100g):
Net carbs
7g
Total carbs
13.7g
Fats
65.2g
Protein
15.2g
Calories
654
Glycemic Index
15
Fiber
6.7g
Sugars
2.61g

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
Legumes
are-peanuts-keto
Not Keto Friendly
Key nutritional facts (per 100g):
Net carbs
12.9g
Total carbs
21.3g
Fats
49.7g
Protein
24.4g
Calories
587
Glycemic Index
14
Fiber
8.4g
Sugars
4.9g

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
Nuts & Seeds
are-almonds-keto
Keto If Limited
Key nutritional facts (per 100g):
Net carbs
5.2g
Total carbs
16.2g
Fats
57.8g
Protein
20.4g
Calories
667
Glycemic Index
Fiber
11g
Sugars
4.17g

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
Nuts & Seeds
are-pistachios-keto
Not Keto Friendly
Key nutritional facts (per 100g):
Net carbs
16.6g
Total carbs
27.2g
Fats
45.3g
Protein
20.2g
Calories
560
Glycemic Index
15
Fiber
10.6g
Sugars
7.66g

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

Do nuts have carbs? 

The carb content in nuts is highly variable, with some nuts having more carbs than others. However, nuts are primarily low in carbs.

Are nuts high 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.

Are nuts protein or carbs?

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.

Are there any low-carb nuts?

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.

Is trail mix keto-friendly?

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.

Written by Dennis Njoroge
Dennis is a seasoned writer who focuses on writing health and wellness articles. His career goal is to educate people on how to reprogram their lives by breaking free from unhealthy eating habits and fostering new sustainable habits. Dennis tries to give easy-to-follow advice based on scientific research. He strongly believes that regardless of age, fitness level, a person can always learn something new and reach their health goals if they have a positive mindset.
The article was fact checked by Rosmy Barrios, MD
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Dennis-Njoroge-author-at-healthreporter
Written by Dennis Njoroge
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: October 1, 2023
5 min read 1402 Views 0 Comments
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