The ketogenic diet, or keto diet, revolves around drastically reducing carbohydrate intake and replacing it with fats. This metabolic shift forces the body into ketosis, where it begins to break down fats for energy instead of relying on carbohydrates. Individuals following a keto diet typically aim to consume fewer than 50 grams of total carbs per day, or even as low as 25 grams of net carbs (total carbs minus fiber). Nuts are often considered a healthy snack option, but their place in a keto diet can be confusing. This article delves into the specifics of cashews and other nuts to determine their suitability for a ketogenic lifestyle.
Understanding the Keto Diet and Macronutrients
A ketogenic diet is any diet that causes your body to produce a significant amount of ketones. The ideal long-term ketogenic diet is high in fat, adequate in protein, and very low in digestible carbs. When you consume fewer carbohydrates, your body starts breaking down fats for fuel instead of carbohydrates.
When eating a ketogenic diet, there’s nothing more important than monitoring carbs. And you have more freedom than you think on protein intake - especially if you’re regularly engaging in intense exercise.
Nutritional Profile of Cashews
To determine whether cashews fit into a keto diet, it's crucial to examine their nutritional content. A 1-ounce (28 grams) serving of cashews contains:
- Calories: 163
- Protein: 4 grams
- Fat: 13 grams
- Total carbs: 9 grams
- Fiber: 1 gram
- Net carbs: 8 grams
With 9 grams of total carbs and 8 grams of net carbs per ounce, cashews are relatively high in carbohydrates compared to some other nuts. A small portion of cashews can quickly consume a significant portion of your daily carb allotment on a keto diet. It’s easy to see a snack with even 6g net carbs per serving and think, “it’s only 6g! I can eat this on keto!”. And for the most part, you’d be right.
Read also: The Keto Cashew Question
Cashews and Keto: A Balancing Act
Whether cashews are a good fit for the keto diet comes down to their nutrient composition. While the carb count is comparatively higher than the “best” keto nuts, cashews are still a great snack option for keto dieters.
If you enjoy cashews, you can still incorporate them into your keto diet. However, it's essential to practice portion control and carefully track your overall carbohydrate intake. Be mindful of the portion size if you can't resist having one.
Best Keto-Friendly Nuts
If you’d prefer to include lower carb nuts in your diet, a few good options are available. Several nuts have a more favorable macronutrient profile for keto dieters due to their lower carbohydrate content and higher fat content:
- Macadamia Nuts: Very high in fat and very low in protein and digestible carbs. Macadamia nuts are very high in fat and very low in digestible carbs - with only 1g net carb per serving! Macadamia nuts are highly nutritious and make a great addition to low carb meal plans. They contain B vitamins, magnesium, iron, copper, and manganese. They also contain important micronutrients like calcium, potassium, and magnesium. One ounce (28 grams) of macadamia nuts contains: Total carbs: 4 grams, Net carbs: 2 grams, Percent of calories from carbs: 8%. According to researchers, foods high in monounsaturated fats benefit heart health by regulating cholesterol levels and reducing inflammation. Macadamia nuts are rich in healthy fats, antioxidants, vitamins, and minerals. Including these low carb nuts in your diet may boost heart health and reduce inflammation. Macadamia nuts have some of the fewest carbs in the nut category, making them a solid choice for keto fans, Warren says. Having ¼ cup of these nuts is about four grams of carbs.
- Pecans: Extremely high in fat as a percentage of total calories, and the net carb value is even LOWER than macadamia nuts! With only 1.2 grams of net carbs per ounce, pecans rank among the best nuts for keto and low-carb lifestyles. Pecans are keto-diet nuts, as they have a low amount of carbs. They are an excellent source of minerals and vitamins such as manganese, calcium, potassium, zinc, magnesium, and selenium. Pecans are low carb nuts that may help regulate blood sugar levels and reduce certain risk factors for heart disease. One study had 56 adults with hypercholesterolemia add pecans into their diets or substitute pecans for another food with a similar amount of calories. It found that both groups experienced significantly reduced heart disease risk factors, such as LDL cholesterol and triglycerides, compared to the control group. Plan on having ¼ cup of them-it’s less than four grams of carbs.
- Walnuts: Walnuts are very high in fat and very low in digestible carbs - with only 1g net carb per serving! Walnuts are an ideal alternative to cashew nuts because they are low in carbohydrates and high in polyunsaturated fats. They play a vital role in boosting brain functioning. Walnuts are not only low in carbs but also loaded with nutrients, including B vitamins, iron, magnesium, zinc, antioxidants, and fiber. One ounce (28 grams) of walnuts contains: Total carbs: 4 grams, Net carbs: 2 grams, Percent of calories from carbs: 8%. According to researchers, eating walnuts on a regular basis has been shown to improve heart health, reduce the risk of cancer and type 2 diabetes, and even increase life expectancy. Walnuts are a good source of polyphenols, which have anti-carcinogenic and anti-inflammatory effects. Walnuts are also high in healthy fats, including a plant-based source of essential omega-3 fats called alpha-linolenic acid (ALA). One study found that increasing dietary ALA may be linked to a 10% lower risk of heart disease, reduced LDL cholesterol, reduced blood pressure, and reduced triglycerides. Walnuts are low in carbs and rich in heart-healthy fats. Adding walnuts to your diet may promote weight loss, protect against heart disease, and improve blood sugar management.
- Hazelnuts: Hazelnuts are very similar to walnuts in their macronutrient breakdown. And just like walnuts, they’re a superb food choice for keto dieters! Hazelnuts are rich in heart-healthy fats, fiber, vitamin E, manganese, and vitamin K. They’re also low in net carbs and can be easily incorporated into a low carb diet. One ounce (28 grams) of hazelnuts contains: Total carbs: 5 grams, Net carbs: 2 grams, Percent of calories from carbs: 10%. Hazelnuts are high in L-arginine, an amino acid that’s a precursor to nitric oxide. According to research, nitric oxide is a molecule that promotes heart health by improving blood flow and lowering blood pressure. Hazelnuts are also rich in fiber and monounsaturated fats, both of which are beneficial for heart health. Hazelnuts are an excellent source of antioxidants and contain heart-healthy nutrients like L-arginine, fiber, and unsaturated fats. Roasted hazelnuts make for a nice little holiday treat on the keto diet. One ounce (which is about 12 hazelnuts) contains about 6.5 grams of carbs.
- Almonds: Don’t be discouraged by the higher protein and (slightly) higher carb value. Almonds have been connected in research studies to a wide variety of health benefits. Almonds are low carb nuts that pack a powerful nutritional punch. They contain vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese. One ounce (28 grams) of almonds contains: Total carbs: 6 grams, Net carbs: 3 grams, Percent of calories from carbs: 15%. They are also high in protein, delivering 6 grams per serving. Research has shown that a diet rich in almonds promotes weight management and protects against diabetes, obesity, and cardiovascular disease. Whole almonds pair well with a variety of foods and are a convenient option for snacking on the go. Additionally, almonds can be used to make other low carb ingredients. For example, almond flour is a popular substitute for traditional all-purpose flour and can be used to create lower carb versions of recipes like pancakes, muffins, and crackers. Almonds are a good source of protein and several other important nutrients. Studies show that eating almonds could decrease appetite and support weight loss.
Carb Counts of Keto-Friendly Nuts (per 1-ounce serving):
- Almonds: 6 grams total carbs, 3 grams net carbs
- Pecans: 4 grams total carbs, 1 gram net carbs
- Walnuts: 4 grams total carbs, 2 grams net carbs
- Macadamia nuts: 4 grams total carbs, 2 grams net carbs
Other Nuts to Consider in Moderation
While we wouldn’t call these nuts the “most keto” nuts in existence, they are still completely fine to eat on a ketogenic diet. You’ll just want to make sure you follow our guidance and consume these nuts in relative moderation.
- Pine Nuts: Pine nuts aren’t the most exciting food. As you can see, the net carb amount is a bit higher than most other nuts on this list. Sourced from the cones of pine trees, pine nuts have a distinctive flavor and buttery texture due to their high oil content. They contain vitamins E and K, magnesium, zinc, copper, and phosphorus. One ounce (28 grams) of pine nuts contains:Total carbs: 4 grams, Net carbs: 3 grams, Percent of calories from carbs: 8%. Pine nuts contain pinolenic acid, which studies have found to have anti-inflammatory and weight-lowering properties. Try adding pine nuts to homemade trail mixes, sprinkling them on salads, toasting them, or eating them raw for a simple snack. Pine nuts are packed with nutrients and may help support heart health and weight management. You don’t need to totally avoid pine nuts when you’re on the keto diet, but you should eat them sparingly. One ounce of pine nuts contains four grams of carbs and one gram of sugar. “They can be enjoyed moderately,” Warren says.
- Peanuts: Though peanuts are technically legumes, they’re commonly considered nuts and often enjoyed the same way. Peanuts contain a wide array of nutrients, including folate, vitamin E, magnesium, phosphorus, zinc, and copper. They’re also an excellent source of plant-based protein, delivering 7 grams in a single serving. One ounce (28 grams) of peanuts contains:Total carbs: 6 grams, Net carbs: 4 grams, Percent of calories from carbs: 14%. According to research, peanut consumption is associated with a lower risk of cardiovascular disease, hypertension, cancer, and inflammation. Studies have shown that eating peanuts may benefit weight management. However, more research is needed. Since they’re high in protein and have a pleasant, mild taste, peanuts make an excellent and filling ingredient that can be paired with various healthy foods. Peanuts are high in protein, vitamins, minerals, and antioxidants. Eating peanuts may benefit heart health and promote weight management. The carbs in Hampton Farms Peanuts total just 4 grams per ounce (28 grams), and they're high in unsaturated fats that can help lower cholesterol. Heart-healthy peanuts are packed with plant-based protein, which can also stimulate weight loss. Peanuts are a versatile keto-friendly nut that add crunch in both sweet and savory recipes at mealtime. Even salted peanuts are okay on a keto diet as long as you eat them in moderation. You can have a decent amount of peanuts without torpedoing your ketosis, Keatley says. You can expect to have about six grams of carbs when you eat 33 peanuts. Again, moderation is key here, says Warren.
- Pistachios: As you can see, the net carb amount is a bit higher than most other nuts on this list. One cup of these little green nuts contains 33.4 grams of carbs, which is way over your daily carb limit. Warren recommends skipping pistachios, too. But that doesn’t mean you can’t enjoy some pistachios on a ketogenic diet.
Nut Butters on Keto
In addition to whole nuts, nut butters are naturally low in carbs and can be a delicious option for those following low carb meal plans.
Read also: Cashews: Keto-Friendly?
Almond butter, for example, is a versatile and nutritious ingredient made by grinding almonds into a paste. Total carbs: 3 grams, Net carbs: 1 gram, Percent of calories from carbs: 12%.
Natural peanut butter is another option that works well on a low carb diet. Total carbs: 4 grams, Net carbs: 3 grams, Percent of calories from carbs: 15%.
Natural nut butters lack added ingredients, like sugar. They provide the same nutritional benefits as whole nuts, but they can also be used in different ways, including as a low carb spread for fruits and crackers.
Nut butters can also be added to low carb smoothies to provide a boost of protein and heart-healthy fats.
Nut butter is a convenient, nutritious, low carb ingredient that can be added to a variety of tasty recipes.
Read also: The Role of Cashews in a Weight Loss Diet
Hidden Carbs and Added Sugars
If there’s one thing the food industry does well, it’s hide sugar and carbs where you’d least expect them. So…always be on the lookout for foods that can spike blood sugar and kick you out of ketosis.
It’s easy to see a snack with even 6g net carbs per serving and think, “it’s only 6g! I can eat this on keto!”. And for the most part, you’d be right.
Tips for Enjoying Nuts on Keto
- Monitor Portion Sizes: This is crucial for all nuts, especially those higher in carbs like cashews. Weigh the nuts beforehand, but something about that just doesn’t seem fun.
- Read Labels Carefully: Be aware of added sugars, coatings, or flavorings that can increase the carb content.
- Choose Raw or Dry-Roasted Nuts: These are generally healthier and lower in carbs than oil-roasted or salted varieties.
- Track Your Macros: Keep a close eye on your daily carbohydrate intake to ensure you stay within your keto limits.
- Be Mindful of Hidden Carbs: Be aware of added sugars, coatings, or flavorings that can increase the carb content.
Keto-Friendly Recipes with Nuts
- Pecan-Crusted Chicken Tenders: These oven-baked tenders are crispy, juicy, and packed with nutty flavor.
- Preheat your oven to 400°F and line a large baking sheet with parchment paper.
- Set out three medium bowls for the coating process.
- If using chicken breasts, pound them to ½-inch thickness and slice into strips.
- To make the first coating mixture, pulse ½ cup of pecans in a food processor until fine crumbs form. Transfer to a bowl and stir in the almond flour, arrowroot flour, salt, pepper, and spices.
- In a second bowl, whisk the eggs.
- Working with one piece at a time, dredge the chicken in the fine pecan mixture, then dip it in the egg wash, and finally coat with the coarse pecan crumbs.
- Bake for 8 minutes, flip each piece, and continue baking for another 6-8 minutes or until the coating is golden and the chicken is cooked through.
- Low-Carb Nut Energy Balls: A perfect snack to keep you energized and satisfied.
- In a high-speed blender or food processor, pulse the pecans and almonds until a crumbly texture forms.
- Add the peanut butter, powdered sweetener, and chia seeds.
- Add the milk and blend again.
- Transfer the dough to a mixing bowl, cover, and refrigerate for at least 30 minutes to firm up.
- Once chilled, form the mixture into 12 balls using your hands or a cookie scoop.
- Low-Carb Peanut Sauce: This sauce is easy to make and packed with bold, balanced flavors.
- In a medium bowl, whisk together the peanut butter, coconut aminos, rice vinegar, and lime juice until smooth.
- Taste and adjust: add more lime for brightness, sweetener for balance, or chili for extra heat.
- Store in an airtight container in the fridge for up to 1 week.