For individuals adhering to a ketogenic diet, which is characterized by very low carbohydrate and high-fat intake, selecting appropriate foods can be challenging. Many nuts and seeds fit well into this dietary approach because they are low in net carbs (total carbohydrates minus fiber) and high in healthy fats. Furthermore, they offer protein, fiber, vitamins, minerals, and antioxidants. However, some varieties are more suitable than others due to their varying carbohydrate content.
Understanding the Keto Diet
The term "keto-friendly" refers to a diet where you limit your carb intake. The goal is to gain most of your calories from proteins or fat while avoiding excessive intake of carbohydrates. This means you cut back on options like soda, pastries, white bread, and other meals loaded with carbs. The ketogenic diet involves restricting carbohydrate intake to force the body to burn fats instead of glucose for energy, inducing a metabolic state known as ketosis. This dietary approach has gained popularity for its potential benefits, including weight loss and management of certain medical conditions. The ketogenic diet is effective for people on a weight loss journey because results show in about 3-6 months. One more advantage is that it helps manage certain diseases like cancer, diabetes, epilepsy, and heart and brain complications.
Benefits of a Keto Diet
- Weight Loss: By promoting fat burning, the keto diet can be an effective tool for weight management.
- Disease Management: Research suggests that the keto diet may help manage conditions such as cancer, diabetes, epilepsy, and heart and brain complications.
Choosing Keto-Friendly Nuts and Seeds
Nuts are some of the most tasty and versatile foods ever. You can eat them whole, enjoy nut mixes, or add them to your meals and smoothies. When it comes to selecting nuts for a keto diet, it's crucial to focus on those with low net carbs-calculated by subtracting fiber content from total carbohydrates. Even with keto-friendly options, moderation is key due to the caloric density of nuts. Low carb nuts are infamous for being easy to snack on, and the more you eat them, the more calories you load up. That’s why serving size matters. Make sure that you eat the right portion sizes.
Top Nuts and Seeds for a Keto Lifestyle
1. Pecans
Pecans are tree nuts that offer 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. Pecans are an excellent source of low-carb, high-fat nutrition for your keto diet. These keto-friendly nuts are filled with minerals like calcium, magnesium, zinc, and selenium. Pecans can be enjoyed on a keto diet as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken. Looking at the nutrient profile of pecans, it is easy to tell that they are perfect for keto. For a single serving or an ounce, there are 4 grams of carbs and 3 grams of fiber, which makes only a gram of net carbs. Peanuts for keto also contain 20 grams of healthy fats, so they support your gut and heart health.
Read also: The Ultimate Guide to Keto Nuts and Seeds
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. Some research suggests that people following a keto diet may be at an increased risk of selenium deficiency. 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. 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.
Brazil nuts are large tree nuts native to South America. They are low-carb nuts with a high-fat content, which makes them ideal for the keto diet. They’re an excellent source of minerals like calcium, potassium, magnesium, and selenium, which are essential for your body. In fact, a Brazil nut contains even more than the recommended daily intake of selenium, which is 55 micrograms. However, an ounce of Brazil nuts will give you about 543 micrograms of selenium which is above the recommended limit of 400 micrograms. Instead, you can eat Brazil nuts on occasion as a snack or pair them with low-carb cheese and meat.
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. 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. 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.
Read also: Beef jerky: A high-protein option for shedding pounds?
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
Macadamia nuts for keto are exceptional, not just for their taste but also their nutritional benefits. Are you wondering why you feel full fast after eating them? It is because they contain high levels of monosaturated fats, at 21 grams. However, as for the net carbs, the 4 grams of carbs minus 2 grams of fiber in a serving makes it only 2 grams. Apart from the actual nuts, you can also buy keto-friendly macadamia nut butter and milk as great substitutes. Macadamia nuts and keto are a perfect match for a healthy, satisfying snack. 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.
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. 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 are low-carb tree nuts grown in Australia. They’re rich in fat, making them perfect for the keto diet.
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. 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.
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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. 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. You can add walnuts to keto-friendly desserts like fudge or brownies. Walnuts are versatile, high-fat, low-carb nuts used in various dishes.
Walnuts are some of the most popular nuts in the world. The 12 grams of proteins make them the go-to when you need a filling, tasty snack, which helps if you are on a weight-loss journey. It is impressive how they contain high levels of nutrients like iron, magnesium, B vitamins, and antioxidants. What makes them some of the best nuts for keto? They also contain 2 grams of net carbs, which means there are 2 grams of fiber and 4 grams of total carbs. Walnuts on ketogenic diet are a great choice. Walnut and keto is a beneficial combination due to their low carb content and high nutrient profile.
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. 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
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
There are so many advantages to eating hazelnuts. Besides their great taste and smooth buttery feel, which makes them excellent for desserts, they also have a wide range of nutritional benefits. They are rich in vitamin E, which is linked to reducing risks of heart disease, and omega-3s, which go a long way for metabolic health. Hazelnuts are delicious low-carb nuts that are used in desserts. Hazelnuts are a source of vitamin E, vitamin K, and minerals like calcium, magnesium, potassium, and manganese.
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. 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. 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.
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:
- Calories: 164
- Protein: 7 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
They’re 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. Peanuts are popular for the keto diet, and it's not only because they are widely available. They also have incredible taste and are rich in nutrients. They are some of the best sources of plant proteins and are loaded with amino acids.
10. Sesame Seeds
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
They’re also 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
Pine nuts are tree nuts that are 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
Pine nuts are an essential ingredient in Italian sauce pesto. They are versatile and flavorful, so they can be added to various recipes. Pine nuts add a unique, earthy flavor to foods. 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 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. While promising, more research in this area is needed. 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 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
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
Almonds for keto are also recommended in nut form and related products like almond milk, flour and butter. The best part is almonds are linked to various health benefits, like reducing the risk of heart disease and diabetes. They are rich in fiber, magnesium, copper, and vitamin E, and thanks to their high levels of fiber, they go a long way in supporting your digestive health. 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.
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.
Nuts to Limit or Avoid on Keto
- Cashews: High in carbohydrates and lower in fats compared to other nuts, cashews are not ideal for a keto diet. Just 60 cashews can equal the daily carb limit of 20 grams per day on keto
- Pistachios: With a high carb content, pistachios should be avoided or consumed sparingly on a keto diet. One cup of these little green nuts contains 33.4 grams of carbs, which is way over your daily carb limit.
Incorporating Nuts and Seeds into Your Keto Diet
Nuts and seeds can be incorporated into a keto diet in various ways:
- Snacks: Enjoy a small serving of your favorite keto-friendly nuts as a snack between meals.
- Meal Additions: Add nuts and seeds to salads, stir-fries, and other dishes for added texture and nutrition.
- Baking: Use almond flour or other nut flours as low-carb alternatives in baked goods.
- Smoothies and Shakes: Blend nuts and seeds into smoothies and protein shakes for added flavor and nutrients.
- Nut Butters: Use natural nut butters (without added sugar) as a spread or ingredient in recipes.