Embarking on a ketogenic diet can be a transformative journey, but navigating the world of food choices can sometimes feel like a maze. When it comes to snacks and recipe ingredients, nuts and seeds emerge as nutritional powerhouses that align perfectly with the keto lifestyle. These natural treasures are not only delicious but also packed with healthy fats, protein, fiber, vitamins, minerals, and antioxidants. However, not all nuts and seeds are created equal in terms of their carbohydrate content. This comprehensive guide will walk you through the best nuts and seeds to incorporate into your keto diet, highlighting their unique benefits and nutritional profiles.
Understanding the Keto Diet and Nuts
The ketogenic (keto) diet is a low-carb, high-fat dietary approach similar to the Atkins and South Beach diets. The primary goal is to limit carbohydrate intake and increase fat consumption, shifting the body into a metabolic state called ketosis. In ketosis, the body uses fat for fuel instead of carbohydrates, leading to weight loss and improved overall health.
Nuts can be included in a ketogenic diet because ketogenic nuts will be high in healthy fats and low in carbohydrates. They should also be rich in protein, vitamins, minerals, fiber, and antioxidants. When following a keto diet, tracking your carbohydrate and macronutrient intake is essential to ensure your body burns fats instead of glucose and stays in a state of ketosis to support weight loss.
Top Nuts and Seeds for Keto
Here's a detailed look at the 13 best nuts and seeds to incorporate into your keto lifestyle:
1. Pecans: The Keto Champion
Pecans are tree nuts with an outstanding nutrient profile for keto. One ounce (28 grams) of pecans provides:
Read also: Guide to Nuts and Keto
- Calories: 196
- Protein: 3 grams
- Fat: 20 grams
- Total carbs: 4 grams
- Fiber: 3 grams
- Net carbs: 1 gram
Pecans are high in fat and may help reduce insulin levels, a hormone that can cause your body to store fat. Keeping insulin levels low is ideal when trying to lose weight. A study found that eating around 1.5 ounces (43 grams) of pecans per day reduced insulin levels and improved insulin sensitivity. Pecans can be enjoyed as a snack or crushed and used as a low-carb crust for fish or chicken.
2. Brazil Nuts: A Selenium Powerhouse
Brazil nuts are tree nuts 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
Brazil nuts are an excellent source of selenium, a trace mineral needed for various bodily functions, including reproduction and protein synthesis. People following a keto diet may be at an increased risk of selenium deficiency. One Brazil nut provides more than 100% of your daily selenium needs. Limit your intake to one to three Brazil nuts a day due to their high selenium content.
3. Chia Seeds: Omega-3 and Fiber Rich
Chia seeds are tiny, firm, black or white seeds 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, chia seeds are an excellent plant-based source of these essential fats, which offer powerful anti-inflammatory properties. A study found that consuming about 1 ounce (30 grams) of chia seeds for every 1,000 calories eaten daily reduced the inflammatory marker C-reactive protein (CRP). 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.
Read also: The Ultimate Guide to Keto Nuts and Seeds
Chia pudding is a popular low-carb dish made by soaking chia seeds in liquid 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.
4. Macadamia Nuts: The High-Fat Delight
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
A study found that consuming 15% of calorie intake from macadamia nuts reduced LDL (bad) cholesterol levels by 5.3% and increased heart-protective HDL (good) cholesterol by 8%. 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 also contain trace minerals like calcium, magnesium, zinc, and selenium. This profile makes them a perfect low-carb, high-fat snack that can be enjoyed raw or roasted. Boasting the highest fat content among nuts, macadamia nuts are a keto powerhouse.
5. Flax Seeds: Blood Pressure and Heart Health Support
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. A study found that those with high blood pressure who ate about 1 ounce (30 grams) of flaxseed meal daily experienced significant reductions in total blood pressure levels. 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.
Read also: An In-Depth Look at the Carnivore Diet
6. Walnuts: Heart-Healthy and Versatile
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
Walnuts may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure. A study 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. 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 also contain calcium, iron, magnesium, selenium, zinc, and copper.
7. Hemp Seeds: Plant-Based Protein and Healthy Fats
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. 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. 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.
8. Hazelnuts: Buttery and Vitamin E Rich
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
Hazelnuts 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 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. A study found that consuming about 1 ounce (30 grams) of hazelnuts daily reduced total cholesterol while increasing HDL (good) cholesterol and vitamin E levels. 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 a source of vitamin E, vitamin K, and minerals like calcium, magnesium, potassium, and manganese.
9. Peanuts: The Legume That Fits In
Peanuts are technically a legume, more closely related to beans and lentils than other nuts. However, they’re one of the most widely available nuts and a great choice for keto dieters. One ounce (28 grams) of peanuts contains:
- Calories: 164
- Protein: 7 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
Peanuts are an excellent source of plant-based protein and packed with essential amino acids, the building blocks of protein that you must obtain through your diet. Peanuts are particularly high in leucine, an essential branched-chain amino acid (BCAA) known for promoting muscle growth. Peanuts and peanut butter can be enjoyed as an easy 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. It may be best for your health to select unsalted peanuts and natural peanut butter without added sugar. 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.
10. Sesame Seeds: Anti-Inflammatory Crunch
Sesame seeds are a popular ingredient used around the world, most notably as a topping for baked goods like hamburger buns. They’re low in carbs and high in fat, making them a good choice for ketogenic diets. One ounce (28 grams) of sesame seeds contains:
- Calories: 160
- Protein: 5 grams
- Fat: 13 grams
- Total carbs: 7 grams
- Fiber: 5 grams
- Net carbs: 2 grams
Sesame seeds are packed with anti-inflammatory antioxidants called lignans. Several studies associate sesame seeds with decreased inflammation. Chronic inflammation has been linked to a variety of conditions, such as 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: Pesto's Keto-Friendly Star
Pine nuts are tree nuts best known as an ingredient in pesto, an Italian sauce made with olive oil, parmesan cheese, and basil. However, they’re extremely versatile and have a unique, earthy flavor that pairs well with many foods. They also happen to be low in carbs and high in fat. One ounce (28 grams) of pine nuts provides:
- Calories: 191
- Protein: 4 grams
- Fat: 19 grams
- Total carbs: 4 grams
- Fiber: 1 gram
- Net carbs: 3 grams
They contain a fat called 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 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. Pine nuts add a unique, earthy flavor to foods.
12. Sunflower Seeds: A Versatile and Nutritious Snack
Sunflower seeds are a popular, high-fat snack that can make an excellent addition to your keto diet. 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
Some 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: The Keto Staple
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. Some 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. Almonds are versatile and widely available low-carb nuts. They are a healthy and tasty addition to your keto diet. Almonds contain healthy fats, vitamin E, minerals like magnesium and copper, and antioxidants. In particular, raw and roasted almonds are great, keto-friendly snacks. Meanwhile, keto-friendly almond flour can be a great substitute for high-carb flour.
Nuts to Limit or Avoid on Keto
While many nuts and seeds are keto-friendly, some are higher in carbs and should be consumed in moderation or avoided altogether. These include:
- Cashews: Cashews are heavier on the carbs and lighter on the fats, which isn’t so great for the keto diet.
- Pistachios: Pistachios have a higher carb count, so it's best to skip pistachios, too.
Creative Ways to Incorporate Nuts and Seeds into Your Keto Diet
- Snacking: Enjoy a handful of your favorite keto-friendly nuts or seeds as a quick and satisfying snack.
- Salads: Add crunch and healthy fats to your salads with chopped nuts or seeds.
- Smoothies: Blend nuts or seeds into your smoothies for added protein, fiber, and healthy fats.
- Baking: Use almond flour or hazelnut flour as a keto-friendly alternative to traditional flour in baked goods.
- Coatings: Crush pecans or almonds to create a delicious and low-carb coating for fish or chicken.
- Sauces: Incorporate peanut butter or tahini into savory sauces for a rich and flavorful twist.
- Desserts: Create keto-friendly desserts like brownies or fudge with walnuts or hazelnuts.
- Nut butter: Enjoy keto-friendly nut butter as a spread or addition to smoothies, protein shakes, or keto desserts.
- Nut milk: You can also buy keto-friendly macadamia nut butter and milk as great substitutes.
Portion Control and Mindful Eating
While nuts and seeds are a healthy addition to a keto diet, it’s important to practice portion control. Nuts are easy to overeat, which can lead to excess calorie intake and hinder your weight loss goals. Measure your portions using measuring tools or a food scale to ensure accuracy. Additionally, practice mindful eating by savoring each bite and paying attention to your hunger cues.