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Keto Nuts: The Best 7 Nuts for a Keto Diet

Written By
Edibel Quintero, MD
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Keto Diet
Sep 7
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Craving nuts but on a keto diet? You’ve come to the right place to get all your keto diet questions answered when it comes to nuts. Keto comes with many rules to be followed to get the best results, both health-wise and weight-wise.

Take a look at our one-stop-shop guide about all of the delicious nuts you can eat on your keto diet.

Do Nuts Have Carbs?

Nuts contain all three macronutrients that make up a keto-friendly and healthy snack: carbohydrates, protein, and fat.

For the most part, nuts are well known for being high in healthy fats and low in carbs.

Most nuts are great for low-carb diets, generally having 30g carbohydrates or less per 100 grams. They’re also a delicious and healthy source of plant-based proteins.

Is It Good to Eat Nuts on Keto?

Is it safe to go to town on nuts when you’re eating a strict ketogenic diet? Well, the answer might be a little more complicated than you think. Some nuts are particularly low in carbs, making them perfect for a keto diet.

However, some other nuts don’t quite make the cut. Some nuts have as little as 4g of carbohydrates per 100 grams, making them an easy and delicious keto-friendly snack.

On the other end of the spectrum, some nuts can get up to 28g to 30g of carbs per 100 grams.

If you’re pairing your keto diet with a good amount of exercise, then nuts are a good source of energy. 

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Nuts are high in fat and calories, which will fuel your workouts while also helping push your body towards the desired ketosis state. 

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Top 7 Nuts to Eat on Keto

#1 Brazil nuts

Brazil nuts are delicious, low-carb nuts jam-packed with healthy nutrients. On top of that, Brazil nuts deliver your daily dose of selenium, an essential nutrient that must be obtained through your diet.

Brazil-nuts

It works as an antioxidant, and it plays a massive role in your thyroid health and metabolism.

Brazil nuts also improve cholesterol and lower inflammation. 

In terms of keto, 1oz of Brazil nuts has:

– 1g of net carbs

– 3g of total carbs

– 186 calories

#2 Pecans

Pecans aren’t just for pies and ice cream. These nuts are a great source of essential nutrients that your body needs to stay healthy, including magnesium, phosphorus, and zinc.

Pecans are also particularly low in carbs, making them perfect for anyone on a keto diet looking for a delicious plant-based snack.

Pecans

Pecans are also a rich source of fiber, which is known to reduce blood sugar and improve high cholesterol levels. 

1 oz of pecans has:

  • 1g of net carbs 
  • 4g of total carbs
  • 196 calories

#3 Macadamia nuts

Macadamia nuts are a favorite among nut enthusiasts. Not only are they one of the best nuts for keto, but they’re also a fantastic source of vitamin B, iron, copper, and magnesium.

They’re a great source of healthy monounsaturated fats that improve inflammation and benefit your heart health. Macadamia nuts have also been linked with reducing the risk of certain types of cancer.

Macadamia-nuts

Macadamia nuts are also great for people looking for an energy boost. 

1 oz of macadamia nuts contains:

  • 2g of net carbs
  • 4g of total carbs
  • 204 calories

#4 Walnuts

These delicious, low-carb nuts are high in healthy nutrients, including iron, fiber, antioxidants, and vitamin B.

People who eat walnuts regularly have been shown to have a reduced risk of cancer and increased brain function. Walnuts are also an excellent snack for people looking specifically to lose weight.

Walnuts

Walnuts are particularly high in healthy fats and have been shown to improve blood sugar in people with type 2 diabetes. 

1oz of walnuts has:

  • 2g of net carbs
  • 4g of total carbs
  • 185 calories

#5 Peanuts

Peanuts are technically legumes, but they still have all the same health benefits as most nuts.

Found in everything from healthy meals to sweets and desserts, peanuts are a source of many different nutrients, such as zinc, copper, vitamin E, and magnesium.

Peanuts

They’re also a fantastic source of plant-based proteins, with one serving containing a whopping 7 grams.

Peanuts are also a great source of antioxidants, which protect against heart disease. 

1oz of peanuts contains:

  • 4g of net carbs
  • 6g of total carbs
  • 161 calories

#6 Almonds

Almonds are another fan favorite among nut lovers. While they’re often found in dessert dishes and candy, almonds are actually one of the best nuts for keto.

The health benefits of almonds include reducing your appetite and supporting weight loss. Almonds are an excellent source of vitamin E, plant-based protein, magnesium, and copper.

Almonds

Almonds are also used to make almond flour and almond butter, a great low-carb substitute for cooking. 

1oz of almonds contains:

  • 3g of net carbs
  • 6g of total carbs
  • 129 calories

#7 Hazelnuts

Finally, hazelnuts are keto-friendly nuts that are both low in carbs and packed full of heart-healthy fats, vitamin K, and fiber.

Hazelnuts are a great source of natural antioxidants that can help reduce inflammation in the body. People who eat a serving of hazelnuts every day have been found to have a reduced risk of heart disease and lowered blood pressure.

Hazelnuts

Hazelnuts are also a great source of monounsaturated fats, which are great for the heart. 

1oz of hazelnuts has:

  • 2g of net carbs
  • 5g of total carbs
  • 178 calories

Why Nuts Are Good for Your Diet

Nuts are good for more than just a keto-friendly snack. Whether you’re trying out the keto lifestyle or just looking for a healthy snack, nuts are great for your diet and health all around.

Let’s look at some of why you should add nuts to your diet.

#1 Source of nutrients

Nuts are an easy-on-the-go snack that packs a punch for nutrients. Nuts contain a good source of fiber, healthy fats, copper, magnesium, and selenium.

Some nuts have a higher source of particular nutrients than others, but you can’t go wrong with pretty much any nuts.

#2 Antioxidants

Antioxidants are naturally occurring substances that prevent or slow down cell damage.

Most people think of veggies and fruits when they think of foods that are good for getting antioxidants into their systems. But as it turns out, nuts are a great source of natural antioxidants.

#3 High in fiber

Even though our bodies can’t digest fiber, the bacteria in our colons can, and they love a good source of fiber. 

Fiber helps our bodies stay regular while also feeling fuller for longer so that we’re not constantly snacking. Nuts are high in beneficial fiber and great for your gut health.

#4 Heart health

Nuts are great for your heart. Everyone wants to keep their heart as healthy as possible, and nuts help people reduce their risk of heart disease.

People who eat nuts every day have been found to have a significantly reduced risk of heart attack and stroke.

A Word From our RD

Are you nuts for nuts? Then there’s good news: most doctors and dietitians will encourage you to keep up your nut-based snacking.

Whether you’re looking to find the best keto-friendly nuts or you’re just trying to find an easy, on-the-go snack that will benefit your health, nuts are the way to go.

Nuts have a particularly low level of net carbs, and they’re great for keto recipes.While not all nuts are beneficial to keto, there are plenty of nuts that make the ideal keto snack. While they are high in calories, they’re also high in plenty of nutrients that support your immune system, reduce blood pressure, regulate blood sugar, support weight loss, and support your heart health.

Conclusion

Nuts are the perfect addition to the keto diet. While some nuts have a higher carb content, these seven nuts are the best nuts to have on a keto diet.

They’re low in net carbs while being high in nutrients, healthy fat, and energy-supporting calories for those who have a high-energy lifestyle along with their diet.

Nuts are high in fiber to help in keeping you regular and support your gut health. They’re also particularly high in antioxidants, which support heart health. They’re a great source of nutrients that our bodies need to survive that can only be gained through our natural diet.

All in all, nuts are one of the best snacks you can have on a low-carb diet.

Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

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