Which Nuts Are Keto-Friendly and Low in Carbs? Which Ones Should You Avoid?
Nuts are a great addition to a ketogenic (keto) diet. Keto-friendly, low-carb nuts include almonds, macadamia nuts, pecans, and other varieties.
For a keto diet, it’s important to choose nuts that are high in healthy fats, low in carbohydrates, and rich in protein, vitamins, minerals, fiber, and antioxidants. However, it’s essential to avoid high-carb nuts that can hinder ketosis and weight loss.
Here’s what you need to know about nuts suitable for a keto diet.
To maintain ketosis and support weight loss on a keto diet, it’s crucial to track your carbohydrate and macronutrient intake. Low-carb nuts are an excellent choice as they provide good fats and essential nutrients.
Here are some of the best keto-friendly nuts:
Almonds
Almonds are versatile and widely available low-carb nuts. They are a healthy and tasty addition to your keto diet. One ounce (28.35 grams) of almonds contains:
- 164 calories
- 6 grams of protein
- 14 grams of fat
- 5 grams of carbohydrates
- 3 grams of fiber
In addition to healthy fats, almonds provide vitamin E, magnesium, copper, and antioxidants.
Macadamia nuts
Macadamia nuts are low-carb tree nuts grown in Australia. They are rich in fat, making them perfect for the keto diet. A one-ounce serving of macadamia nuts contains:
- 204 calories
- 2 grams of protein
- 21 grams of fat
- 4 grams of carbohydrates
- 2 grams of fiber
Macadamia nuts also offer calcium, magnesium, zinc, selenium, and vitamins like thiamine, niacin, riboflavin, and B6.
Pecans
Pecans are an excellent source of low-carb, high-fat nutrition. One ounce of pecans provides:
- 196 calories
- 3 grams of protein
- 20 grams of fat
- 4 grams of carbohydrates
- 3 grams of fiber
These keto-friendly nuts are packed with minerals, including calcium, magnesium, zinc, selenium, and vitamins A, C, E, K, and B vitamins.
Brazil nuts
Brazil nuts are large tree nuts native to South America. They are low in carbs and high in fat, making them ideal for the keto diet. One ounce of Brazil nuts contains:
- 186 calories
- 4 grams of protein
- 19 grams of fat
- 3 grams of carbohydrates
- 2 grams of fiber
Brazil nuts are a great source of essential minerals like calcium, potassium, magnesium, and selenium. It’s essential to note that they have a high selenium content, so it’s best to consume them in moderation.
Walnuts
Walnuts are versatile and can be used in various dishes. One ounce of walnuts provides:
- 185 calories
- 4 grams of protein
- 18 grams of fat
- 4 grams of carbohydrates
- 2 grams of fiber
Walnuts also offer calcium, iron, magnesium, zinc, copper, and vitamins A, C, D, E, K, and B vitamins.
Hazelnuts
Hazelnuts are delicious and perfect for desserts. One ounce of hazelnuts contains:
- 178 calories
- 4 grams of protein
- 17 grams of fat
- 5 grams of carbohydrates
- 3 grams of fiber
Hazelnuts are a good source of vitamin E, vitamin K, and minerals such as calcium, magnesium, potassium, and manganese. Pair hazelnuts with a bit of dark chocolate on a keto diet.
Pine nuts
Pine nuts are versatile and flavorful. One ounce of pine nuts contains:
- 191 calories
- 4 grams of protein
- 19 grams of fat
- 4 grams of carbohydrates
- 1 gram of fiber
Pine nuts provide vitamins E and K, along with magnesium, copper, iron, zinc, and vitamins A, C, thiamine, riboflavin, niacin, pantothenic acid, folate, and B6.
Which nuts should be avoided on a keto diet?
Avoid high-carb nuts that are low in healthy fats on a keto diet, as they can disrupt ketosis. Nuts to avoid include:
Cashews
Cashews are not the best nuts to include in a keto diet due to their higher carbohydrate content. Enjoy them in moderation, keeping in mind portion sizes and carb intake.
Pistachios
Pistachios have a higher carbohydrate content and should be consumed in limited quantities on a keto diet.
Chestnuts
Strictly avoid chestnuts on a keto diet due to their high carbohydrate content.
Remember to always consider the nutritional value and carbohydrate content when selecting nuts for your keto diet.
Sources:
Harvard T.H. Chan: "Diet Review: Ketogenic Diet for Weight Loss," "Selenium."
Nuthealth.org: "Brazil Nuts," "Cashews," "Pistachios."
USDA: "Nutritive Value of Foods," "Nuts, chestnuts, chinese, raw," "Nuts, hazelnuts or filberts," "Nuts, macadamia nuts, raw," "Nuts, pecans," "Nuts, pine nuts, dried," "Nuts, walnuts, English."
