Embarking on a ketogenic (keto) diet, characterized by very low carbohydrate and high-fat intake, requires careful selection of foods. Nuts and seeds, celebrated for their nutritional richness, present a compelling option. Many varieties boast low net carbs (total carbs minus fiber) and high levels of healthy fats, perfectly aligning with the keto lifestyle. They deliver protein, fiber, vitamins, minerals, and antioxidants, enhancing their appeal. However, carbohydrate content varies across different types, necessitating informed choices.
Keto-Friendly Nuts and Seeds: An Overview
Navigating the keto diet successfully involves understanding which nuts and seeds can be incorporated without disrupting ketosis. These nutritional powerhouses can be enjoyed as snacks, incorporated into meals, or transformed into keto-friendly alternatives like nut butter, milk, and flours.
Top Keto-Friendly Nuts and Seeds
Here’s an in-depth look at some of the best nuts and seeds to include in your keto diet:
1. Pecans
Pecans stand out with their keto-friendly nutrient profile. A 1-ounce (28 grams) serving provides approximately:
- Calories: 196
- Protein: 3 grams
- Fat: 20 grams
- Total carbs: 4 grams
- Fiber: 3 grams
- Net carbs: 1 gram
Their high-fat content makes them ideal for keto, and they may help reduce insulin levels, a hormone that can promote fat storage. A study involving 26 adults found that consuming about 1.5 ounces (43 grams) of pecans daily led to reduced insulin levels and improved insulin sensitivity, compared to a control group. Pecans can be enjoyed as a snack or crushed into a low-carb crust for dishes like fish or chicken.
Read also: Guide to Nuts and Keto
2. Brazil Nuts
Originating from South America, Brazil nuts are another excellent choice. One ounce (28 grams) offers:
- Calories: 185
- Protein: 4 grams
- Fat: 19 grams
- Total carbs: 3 grams
- Fiber: 2 grams
- Net carbs: 1 gram
They are rich in selenium, a trace mineral vital for reproduction and protein synthesis. Given that some research suggests a potential risk of selenium deficiency on a keto diet, incorporating Brazil nuts can be beneficial. A single nut can provide over 100% of the daily selenium requirement. However, due to their high selenium content, it’s advisable to limit intake to one to three nuts per day to avoid adverse effects.
3. Chia Seeds
Chia seeds are small but mighty, packed with fiber and omega-3 fats. One ounce (28 grams) contains:
- Calories: 138
- Protein: 5 grams
- Fat: 9 grams
- Total carbs: 12 grams
- Fiber: 10 grams
- Net carbs: 2 grams
Approximately 60% of their fat content is omega-3, providing anti-inflammatory benefits. A 6-month study involving 77 people indicated that consuming about 1 ounce (30 grams) of chia seeds per 1,000 calories daily resulted in a greater reduction in the inflammatory marker C-reactive protein (CRP) compared to a control group. The same study noted weight loss and waist circumference reductions among those consuming chia seeds daily. Chia seeds are versatile and can be used to make chia pudding, added to smoothies or protein shakes, or incorporated into keto cracker recipes.
4. Macadamia Nuts
Native to Australia, macadamia nuts are exceptionally high in fat, making them a perfect fit for the keto diet. One ounce (28 grams) contains:
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- Calories: 204
- Protein: 2 grams
- Fat: 21 grams
- Total carbs: 4 grams
- Fiber: 2 grams
- Net carbs: 2 grams
A 4-week study with 17 men showed that consuming 15% of their calorie intake from macadamia nuts led to a 5.3% reduction in LDL (bad) cholesterol levels and an 8% increase in HDL (good) cholesterol. Macadamia nuts make an excellent high-fat snack. Keto-friendly macadamia nut milk, butter, and flour are also available as replacements for higher-carb alternatives.
5. Flax Seeds
Flax seeds are rich in fiber and omega-3 fats. One ounce (28 grams) provides:
- Calories: 131
- Protein: 6 grams
- Fat: 9 grams
- Total carbs: 9 grams
- Fiber: 8 grams
- Net carbs: 1 gram
These seeds have been studied for their potential benefits on blood pressure and heart health. A 6-month study involving over 100 people with high blood pressure found that consuming about 1 ounce (30 grams) of flaxseed meal daily significantly reduced total blood pressure levels compared to a control group. Flax seeds can be purchased whole or as a ground meal and added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also a suitable low-carb milk alternative.
6. Walnuts
Walnuts are popular and beneficial for heart health due to their ability to reduce heart disease risk factors like high LDL (bad) cholesterol and blood pressure. One ounce (28 grams) contains:
- Calories: 185
- Protein: 4 grams
- Fat: 18 grams
- Total carbs: 4 grams
- Fiber: 2 grams
- Net carbs: 2 grams
A 6-month study involving 100 people demonstrated that those on a low-calorie diet who consumed 15% of their calories as walnuts experienced lower levels of total and LDL (bad) cholesterol, along with greater reductions in blood pressure, compared to those on a standard low-calorie diet. Walnuts can be enjoyed as a snack or incorporated into keto-friendly desserts like brownies or fudge and make an excellent addition to salads.
Read also: Keto Calorie Counting: A Detailed Guide
7. Hemp Seeds
Hemp seeds, also known as hemp hearts, are derived from the Cannabis sativa plant and offer a source of plant-based protein and healthy fats. One ounce (28 grams) provides:
- Calories: 155
- Protein: 9 grams
- Fat: 14 grams
- Total carbs: 2 grams
- Fiber: 1 gram
- Net carbs: 1 gram
Research suggests that the unique proteins in hemp seeds may help reduce blood pressure. They are also high in linoleic acid, a fat that has shown potential in protecting against Alzheimer’s and other neurodegenerative diseases in animal studies. Hemp seeds can be used in various keto-friendly recipes, as a substitute for oatmeal or grits, as a crunchy salad topping, or mixed into smoothies and protein shakes.
8. Hazelnuts
Hazelnuts possess a smooth, buttery texture that makes them suitable for desserts. One ounce (28 grams) contains:
- Calories: 178
- Protein: 4 grams
- Fat: 17 grams
- Total carbs: 5 grams
- Fiber: 3 grams
- Net carbs: 2 grams
They are also an excellent source of vitamin E, with a 1-ounce (28-gram) serving providing 28% of the Reference Daily Intake (RDI). Vitamin E acts as an antioxidant, neutralizing harmful free radical compounds, potentially reducing heart disease risk factors like high cholesterol. A 4-week study in 48 adults with high cholesterol levels found that consuming about 1 ounce (30 grams) of hazelnuts daily reduced total cholesterol while increasing HDL (good) cholesterol and vitamin E levels. The taste and texture of hazelnuts make them a perfect pairing for chocolate. They can be combined with high-quality dark chocolate for a low-carb dessert. Hazelnut flour can also be used as a keto-friendly flour alternative.
9. Peanuts
Peanuts, technically a legume, are closely related to beans and lentils. Nonetheless, they are widely available and suitable for keto dieters. One ounce (28 grams) contains:
- Calories: 164
- Protein: 7 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
They are a source of plant-based protein and packed with essential amino acids, including leucine, a branched-chain amino acid (BCAA) known for promoting muscle growth. Peanuts and peanut butter can be enjoyed as a snack or an addition to smoothies, protein shakes, or keto desserts. They can also be used in savory Asian-style sauces like satay sauce and add crunch to dishes like stir-fries. Opting for unsalted peanuts and natural peanut butter without added sugar is generally recommended.
10. Sesame Seeds
Sesame seeds are a popular ingredient worldwide, notably as a topping for baked goods. They are low in carbs and high in fat, making them a good choice for ketogenic diets. One ounce (28 grams) contains:
- Calories: 160
- Protein: 5 grams
- Fat: 13 grams
- Total carbs: 7 grams
- Fiber: 5 grams
- Net carbs: 2 grams
They are also packed with anti-inflammatory antioxidants called lignans. Studies associate sesame seeds with decreased inflammation, which is linked to conditions like heart disease and certain cancers. Sesame seeds can be enjoyed as a crunchy topping for stir-fries and salads or as an ingredient in keto crackers and breads. Tahini, a spread made from ground sesame seeds, is also a tasty, keto-friendly option.
11. Pine Nuts
Pine nuts are best known as an ingredient in pesto, an Italian sauce made with olive oil, parmesan cheese, and basil. They are versatile and have a unique, earthy flavor that pairs well with many foods. They are also low in carbs and high in fat. One ounce (28 grams) provides:
- Calories: 191
- Protein: 4 grams
- Fat: 19 grams
- Total carbs: 4 grams
- Fiber: 1 gram
- Net carbs: 3 grams
They contain pinolenic acid, which may decrease hunger by regulating hormones that affect appetite, such as cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). One study in 18 overweight women postmenopause found that participants ate 36% less food after taking 3 grams of concentrated pine nut oil with breakfast than when they took a placebo. Pine nuts can be used in many dishes to add an extra level of flavor. Plus, pesto is a naturally keto-friendly sauce for meat or vegetables. These nuts can also be eaten raw or roasted as a snack.
12. Sunflower Seeds
Sunflower seeds are a popular, high-fat snack. One ounce (28 grams) of shelled sunflower seeds contains:
- Calories: 164
- Protein: 6 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
Research shows that eating sunflower seeds may benefit health in several ways. For example, these seeds are high in anti-inflammatory antioxidants, such as vitamin E, flavonoids, and phenolic acids, and have been found to have antidiabetic and anti-inflammatory properties in animal studies. Sunflower seeds are mostly eaten by themselves as a snack but also make a great salad topping. In addition, you can buy sunflower seed butter at most grocery stores. As with peanuts, it’s best to opt for unsalted varieties.
13. Almonds
Almonds and related products like almond butter, milk, or flour are versatile keto diet staples. One ounce (28 grams) of almonds contains:
- Calories: 164
- Protein: 6 grams
- Fat: 14 grams
- Total carbs: 5 grams
- Fiber: 3 grams
- Net carbs: 2 grams
Like other tree nuts, almonds have been linked to a variety of health benefits due to their nutrition profile. In addition to their high concentration of protein, healthy fats, and fiber, almonds are rich in vitamin E, magnesium, copper, and antioxidants like proanthocyanidins. Research shows that eating almonds may decrease your risk of conditions like type 2 diabetes, heart disease, and Alzheimer’s. Almonds can be enjoyed raw or roasted as a keto-friendly snack. You can also buy or make keto-friendly almond milk or butter. In addition, almond flour is a widely used flour alternative.
Nuts to Consume in Moderation on Keto
- Pine Nuts: While not entirely off-limits, pine nuts should be consumed sparingly due to their carb content (3 grams of net carbs per ounce).
- Peanuts: Moderation is key with peanuts, as a serving of 33 peanuts contains about 6 grams of carbs.
- Cashews: Cashews are relatively high in carbs compared to other nuts, with 8 grams of net carbs per ounce. If you include cashews in your diet, be careful to limit the portion size to a small amount.
Nuts to Avoid on Keto
- Cashews: Due to their higher carb content, cashews are not the best choice for keto. Just 60 cashews can equal the daily carb limit of 20 grams on keto.
- Pistachios: One cup of pistachios contains 33.4 grams of carbs, making them unsuitable for a keto diet.
Incorporating Nuts and Seeds into Your Keto Diet
Nuts and seeds can be easily integrated into a keto diet in various ways:
- Snacks: Enjoy a small serving of your favorite keto-friendly nuts or seeds as a quick and satisfying snack.
- Salads: Sprinkle nuts or seeds on salads for added crunch and nutrition.
- Smoothies: Add nuts or seeds to smoothies for extra fat, protein, and fiber.
- Desserts: Use nut flours or chopped nuts in keto-friendly desserts.
- Coatings: Crush nuts to create a low-carb coating for meat or fish.
- Homemade Nut Butter: Make your own nut butter using keto-friendly nuts like almonds or macadamia nuts.
Balancing Act: Portion Control and Smart Choices
Even with keto-friendly nuts and seeds, portion control is crucial. Nuts are calorie-dense, and overconsumption can hinder weight loss efforts. Measuring servings and being mindful of overall macronutrient intake is essential for maintaining ketosis.