For individuals embracing a ketogenic lifestyle, navigating the world of food can sometimes feel like a maze. Determining which foods align with a very-low-carb, high-fat ketogenic diet requires careful consideration. Fortunately, a wide array of nuts and seeds emerge as nutritional powerhouses, perfectly suited for keto enthusiasts. These natural wonders boast low net carb counts while being rich in healthy fats, making them ideal additions to a keto-friendly meal plan. Beyond their macronutrient profile, nuts and seeds are brimming with protein, fiber, essential vitamins, minerals, and potent antioxidants.
Why Nuts and Seeds are Keto-Friendly
Nuts and seeds are filling, versatile foods that are popular with people following low-carb, high-fat eating patterns like the ketogenic diet. They add flavor, variety, and crunch to keto-friendly meals and snacks. Both nuts and seeds are excellent sources of healthy fats, protein, fiber, vitamins, minerals, and antioxidants. They can be eaten alone as quick and easy snacks or added to salads, shakes, desserts, and many other recipes. Some nuts and seeds can also be processed into keto-friendly milks, spreads, and flours.
Many nuts are low in net carbs (total carbohydrates minus total fiber), while being high in fat, making them an excellent choice.
How to Incorporate Nuts and Seeds into Your Keto Diet
Nuts and seeds can be enjoyed on a keto diet as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.
They can be eaten alone as quick and easy snacks or added to salads, shakes, desserts, and many other recipes. Some nuts and seeds can also be processed into keto-friendly milks, spreads, and flours.
Read also: Easy Low-Carb Cheese Crackers
Top Keto-Friendly Nuts and Seeds
While many nuts and seeds can fit into a ketogenic diet, certain varieties stand out due to their exceptional macronutrient profiles. Here's a comprehensive list of some of the best options:
1. Pecans
Pecans are tree nuts with an excellent nutrient profile for keto. One ounce (28 grams) of pecans provides:
- Calories: 196
- Protein: 3 grams
- Fat: 20 grams
- Total carbs: 4 grams
- Fiber: 3 grams
- Net carbs: 1 gram
They’re a high-fat, keto-friendly nut that may help reduce levels of insulin. Insulin is a hormone that can cause your body to store fat, so it’s ideal to keep insulin levels low when trying to lose weight.
In fact, a 1-month study in 26 adults found that those who ate around 1.5 ounces (43 grams) of pecans per day experienced reductions in insulin levels and improvements in insulin sensitivity, compared to the control group (2).
Pecans contain the least amount of carbs out of all nuts, with only one ounce of pecans containing just one gram of net carbs. Pecans are an excellent choice for individuals on a keto diet and are probably one of the best nuts for keto given their nutrition content.
Read also: Keto Calorie Counting: A Detailed Guide
2. Brazil Nuts
Brazil nuts are a type of tree nut grown in South America. One ounce (28 grams) of Brazil nuts contains:
- Calories: 185
- Protein: 4 grams
- Fat: 19 grams
- Total carbs: 3 grams
- Fiber: 2 grams
- Net carbs: 1 gram
They’re also an excellent source of selenium, a trace mineral that is needed for various bodily functions, including reproduction and protein synthesis (3, 4).
Some research suggests that people following a keto diet may be at an increased risk of selenium deficiency (5).
One single Brazil nut provides more than 100% of your daily needs for selenium, making it an ideal way to get enough of this vital mineral in your diet (3).
Nonetheless, due to their exceptionally high selenium content, it’s best to limit your intake to one to three Brazil nuts a day to avoid consuming too much of this mineral, which may have negative health effects.
Read also: Magnesium Supplements for Keto
With just two grams of carbs per ounce, Brazil nuts are one of the best nuts you can eat on a keto diet. Brazil nuts are another one of the best nuts for keto diet because of their high fat and low carb profile.
Brazil nuts are an excellent source of selenium, which plays a critical role in thyroid health, reproduction, DNA synthesis, and protection against oxidative stress, cardiovascular disease, and cancer. Just one nut contains over 100 percent of the recommended daily intake for this crucial mineral! Since your body can’t make selenium on its own, it’s vital that you get it through diet. However, it’s important not to go overboard with Brazil nuts, as eating too many of them can lead to toxic levels of selenium in your body.
3. Chia Seeds
Chia seeds are tiny, firm, black or white seeds that are packed with healthy fiber and omega-3 fats. One ounce (28 grams) of chia seeds provides:
- Calories: 138
- Protein: 5 grams
- Fat: 9 grams
- Total carbs: 12 grams
- Fiber: 10 grams
- Net carbs: 2 grams
With about 60% of their fat content consisting of omega-3 fats, they’re an excellent plant-based source of these essential fats that offer powerful anti-inflammatory properties (7, 8).
A 6-month study in 77 people found that those who consumed about 1 ounce (30 grams) of chia seeds for every 1,000 calories eaten daily experienced greater reductions in the inflammatory marker C-reactive protein (CRP) compared to a control group.
The same study showed that those who consumed chia seeds daily lost more weight and had greater reductions in waist circumference than the control group (9).
Chia pudding is a popular low-carb dish made by soaking chia seeds in liquid for several hours until they take on a jelly-like texture. You can also add chia seeds to smoothies or protein shakes or use them in a keto cracker recipe to add crunch.
Chia seeds are an incredible source of soluble fiber. These small seeds can double (and even triple) in size when added to a liquid medium, such as water or coconut milk. A little goes a long way!
4. Macadamia Nuts
Macadamia nuts are tree nuts native to Australia. They’re very high in fat, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts contains:
- Calories: 204
- Protein: 2 grams
- Fat: 21 grams
- Total carbs: 4 grams
- Fiber: 2 grams
- Net carbs: 2 grams
For instance, a 4-week study in 17 men found that those who consumed 15% of their calorie intake from macadamia nuts experienced a 5.3% reduction in LDL (bad) cholesterol levels and an 8% increase in heart-protective HDL (good) cholesterol (11).
Macadamia nuts are a perfect high-fat snack. You can also buy keto-friendly macadamia nut milk, butter, and flour to replace higher-carb versions of these foods.
Macadamia nuts contain just two grams of carbs per ounce. Studies have also shown that eating tree nuts such as macadamia nuts can lower total cholesterol and low-density lipoproteins or “bad” cholesterol. Macadamia nuts are another great nut to consume while on a keto diet.
While all nuts are rich sources of fat, macadamia nuts are particularly rich in omega-9 fatty acids (aka the monounsaturated fat). Macadamia nuts are an incredibly satisfying snack all on their own, but they also add delicious flavor when crushed and used as a breading or a topping for sauteed fish or chicken.
5. Flax Seeds
Flax seeds are full of fiber and omega-3 fats. One ounce (28 grams) of flax seeds provides:
- Calories: 131
- Protein: 6 grams
- Fat: 9 grams
- Total carbs: 9 grams
- Fiber: 8 grams
- Net carbs: 1 gram
These tiny seeds have been studied for their potential beneficial effects on blood pressure and heart health.
In a 6-month study in more than 100 people, those with high blood pressure who ate about 1 ounce (30 grams) of flaxseed meal daily experienced significant reductions in total blood pressure levels, compared to a control group (15).
Flax seeds can be bought whole or as a ground meal, both of which can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.
At 6 grams of total carbs per two-tablespoon serving, flaxseeds may appear to be high in carbs, but most of those carbs come from fiber, which you can subtract from your total carb count to get your “net” carbs.
Make sure to grind your flaxseed or purchase ground flaxseed so that you can get all of its benefits (Whole flaxseeds will pass through your body, undigested). You can add flax to your keto shake or smoothie, or even use it to replace eggs in your baked goods.
6. Walnuts
Walnuts are a popular type of tree nut grown and eaten worldwide. One ounce (28 grams) of walnuts contains:
- Calories: 185
- Protein: 4 grams
- Fat: 18 grams
- Total carbs: 4 grams
- Fiber: 2 grams
- Net carbs: 2 grams
They’re a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure. A 6-month study in 100 people showed that those on a low-calorie diet who ate 15% of their calories as walnuts had lower levels of total and LDL (bad) cholesterol, as well as greater reductions in blood pressure, than those on a standard low-calorie diet (17).
Walnuts can be enjoyed as a satisfying snack or as an ingredient in keto-friendly, low-carb desserts like brownies or fudge. They also make an excellent addition to salads.
Walnuts contain two grams of net carbs per ounce. Walnuts are a very popular nut and are a very keto-friendly choice.
Folk medicine says that the shape of a food can help you understand what part of your body it supports. For instance, if you look at a walnut, you might notice that it kind of looks like a brain. This tradition, known as “the doctrine of signatures,” has proven correct time and time again, and interestingly, walnuts happen to contain several brain-supportive nutrients, including omega-3 fatty acids, vitamin E, antioxidants, and folate. Crushed walnuts make a fantastic addition to keto-friendly brownies or muffins, or try adding them raw or toasted to a salad or smoothie for an extra boost of omega-3s.
7. Hemp Seeds
Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They’re an excellent source of plant-based protein and healthy fats. One ounce (28 grams) of hemp seeds provides:
- Calories: 155
- Protein: 9 grams
- Fat: 14 grams
- Total carbs: 2 grams
- Fiber: 1 gram
- Net carbs: 1 gram
Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure (19).
What’s more, they’re high in linoleic acid, a type of fat that has been shown to potentially protect against Alzheimer’s and other neurodegenerative diseases in animal studies (20, 21).
Hemp seeds can be used in a variety of keto-friendly recipes, as a substitute for oatmeal or grits, as a crunchy salad topping, or mixed into smoothies and protein shakes.
Hemp seeds are packed with omega-3 fatty acids, which play a crucial role in the health of your brain, heart, and eyes. Hemp seeds make a great topping to salads and can also be added into protein shakes for a little nutty flavor.
8. Hazelnuts
Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. One ounce (28 grams) of hazelnuts contains:
- Calories: 178
- Protein: 4 grams
- Fat: 17 grams
- Total carbs: 5 grams
- Fiber: 3 grams
- Net carbs: 2 grams
They’re also an excellent source of vitamin E, with a 1-ounce (28-gram) serving providing 28% of the Reference Daily Intake (RDI). Vitamin E has been linked to a reduced risk of heart disease, as it acts as an antioxidant by neutralizing harmful free radical compounds, potentially reducing heart disease risk factors like high cholesterol (22, 23).
In a 4-week study in 48 adults with high cholesterol levels, consuming about 1 ounce (30 grams) of hazelnuts daily reduced total cholesterol while increasing HDL (good) cholesterol and vitamin E levels (24).
Their taste and texture make hazelnuts a perfect pairing for chocolate. Try combining hazelnuts with high-quality dark chocolate for a low-carb dessert. You can also use hazelnut flour as a keto-friendly flour alternative.
Hazelnuts are rich in heart-healthy fats, fiber, and vitamin E. One ounce contains just two grams of net carbs. Hazelnuts are a delicious nut and are also low in carbs, making them a great choice for individuals on a keto diet.
Hazelnuts have a naturally sweet and nutty flavor and make a perfect choice for roasting and sprinkling on top of salads or desserts.
9. Peanuts
Peanuts are technically a legume, which means they’re more closely related to beans and lentils than other nuts on this list. However, they’re one of the most widely available nuts and a great choice for keto dieters. One ounce (28 grams) of peanuts contains: