Can you eat nuts on a keto diet? We get asked this question all the time. Our answer is always the same: “It depends”. That might not be the answer you want to hear, but let us explain!
Most nuts are low in carbohydrates and high in fat. However, some nuts are higher in protein and higher in carbohydrates! Those are the ones that you may want to avoid or consume in smaller amounts.
Nuts on a Keto Diet
Interestingly enough, some things that we think of as nuts aren’t nuts at all! Some are legumes (hello, peanuts), and others are drupe seeds (we’re looking at you, walnuts and almonds).
It can get quite confusing. For the purpose of knowing which nut-like foods are keto-friendly, we’re going to simplify and deal with them together.
Many nuts (and seeds!) are low in net carbohydrates and high in (healthy) fats, which makes them a good option for a keto diet.
How Many Carbs Are in Nuts?
Here are the total grams of carbohydrates and grams of fiber per 1 ounce of each of the following type of nuts:
- Almond: Carbohydrates 6.1g total, 3.5g fiber
- Walnut: Carbohydrates 3.9g total, 1.9g fiber
- Brazil Nut: Carbohydrates 3.3g total, 2.1g fiber
- Pecan: Carbohydrates 3.9g total, 2.7g fiber
- Macadamia: Carbohydrates 3.9g total, 2.4g fiber
- Hazelnut: Carbohydrates 4.7g total, 2.7g fiber
- Pistachio: Carbohydrates 7.7g total, 3g fiber
- Pine Nut: Carbohydrates 5.5g total, 3g fiber
- Pili Nut: Carbohydrates 1g total, 0g fiber
- Coconut: Carbohydrates 6.7g total, 4.6g fiber
- Peanut: Carbohydrates 4.6g total, 2.4g fiber
- Cashew: Carbohydrates 8.6g total, 0.9g fiber
Note that these values are from Cronometer.
Benefits of Nuts on a Keto Diet
- They are high in fat (a mixture of omega-3 and omega-6 fatty acids)
- Most nuts are low in carbohydrates (pistachios and cashews are higher in net carbs)
- Nuts are great snacks (they’re shelf-stable and portable)
- Nuts contain vitamins, minerals, and fiber
- They can be turned into flours to make lower carb versions of your favorite foods
Potential Drawbacks to Nuts
- Some people can’t tolerate nuts (due to allergies or sensitivities)
- Nuts are very calorie dense (if you want to lose weight, eat nuts in moderation)
- Nuts contain anti-nutrients. Have you heard of physic acid? Phytic acid may prevent mineral absorption. Sprouting, soaking, and roasting nuts can make them easier to tolerate.
Delicious Recipes That Use Nuts
- Low Carb Zucchini Bread with Walnuts and Warm Spices
- Easy Ranch Cheese Ball Recipe
- Keto Soft Pretzels (Keto Pretzel Bites)
- Almond Joy Keto Trail Mix
If you’re new to keto and want more information on which foods are keto friendly, check out our article Keto Shopping List! And if you aren’t sure how to make a meal plan, our article How to Make a Ketogenic Meal Plan is for you.
Share Your Thoughts