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Working out which foods fit into a keto diet is not easy. Nuts and seeds are sugar-free and rich in healthy fat, while being low in carbs, making them a good choice for the keto lifestyle. Here are a few more reasons for making nuts part of a low-carb diet:

Nuts are packed with nutrients

Nuts are an excellent source of vitamins and minerals, including magnesium, manganese, selenium and vitamin E. Most nuts are relatively high in carbs, but they are also an excellent fibre source, which lowers the overall carb count.

Nuts are a good source of fibre

The fibre in nuts satisfies any hunger feelings between meals. Fibre also helps to regulate blood sugars and avoids dips in energy.

Nuts are the perfect keto snack

Nuts are one of Mother Nature’s convenience foods, perfect for snacking on the go. Keep a stash in your desk or gym bag for a low-carb, high fat keto snack whenever you need it.

The top five low-carb nuts

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1. Macadamias

Macadamias are tree nuts and very rich in fat, so they are an ideal choice for a keto diet. A 28-gram portion of macadamia nuts contains 204 calories, 2 grams protein and 21 grams fat, with only 2 grams of net carbs. Macadamia nuts are also used to make delicious low-carb alternatives to milk, flour and butter.

2. Pecans

Pecans are another good choice as part of a low carb eating plan. 28 grams of pecans provides just under 200 calories, 3 grams of protein, 20 grams of fat and only one gram of carbs. Enjoy pecans on their own or chop finely to make a crispy, keto-friendly topping for chicken or fish.

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The Pecan’utella – Keto Chocolate Spread

3. Brazil nuts

A 28 gram portion of Brazil nuts contains 185 calories, 4 grams protein, 19 grams fat and just 1 gram of carbs. Brazils are also one of the richest sources of selenium, an essential trace mineral that is sometimes deficient in people on a keto diet. But do not overdo it: too much selenium can be harmful to your health, so limit your intake to 3 Brazil nuts per day.

4. Walnuts

Walnuts are one of the most delicious and popular nuts. 28 grams of walnuts contains 185 calories, 4 grams, protein, 18 grams fat, and 4 grams of net carbs. Enjoy walnuts as a tasty snack or use them as an ingredient in keto-friendly recipes such as salads or brownies.

5. Hazelnuts

Thanks to their smooth, creamy texture, hazelnuts are often paired with chocolate to make keto desserts. One ounce 28 grams of hazelnuts contains 178 calories, 4 grams protein, 17 grams fat and 2 grams of net carbs. Hazelnuts are rich in Vitamin E.

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Nuts higher in carbs: enjoy in moderation

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1. Pine nuts

Pine nuts are best known as a vital ingredient in pesto, which also contains parmesan cheese, basil and olive oil. They are slightly higher in carbs, but whether eaten roasted or raw, they are a versatile addition to a keto diet.

28 grams of pine nuts contains 191 calories, 4 grams protein, 19 grams fat and 3 grams of carbs.

2. Almonds

Almonds are part of the keto diet. As well as whole nuts, products such as almond milk, butter and flour are useful additions to a low carb eating plan. Almonds are a valuable source of Vitamin E, antioxidants and minerals such as copper and magnesium.

28 grams of almonds contains 164 calories, 6 grams protein, 14 grams fat and 5 grams of net carbs.

3. Cashews

Cashew nuts are higher in carbs and are therefore probably best avoided on a keto diet. 28 grams of cashews contains 156 calories, 5 grams protein, 12 grams of fat, and 9 grams net carbs. Cashews are often recommended in vegan recipes as a substitute for dairy ingredients but beware. Just 60 cashew nuts will be enough to reach a daily keto allowance of 20 grams carbohydrates.


Nuts and keto

Nuts are very nutritious, and most are a healthy addition to a keto diet. Eat them on their own, or enjoy them as a tasty, crunchy addition to a recipe.

Nuts are high in fat and very caloric. Nuts are so tasty, it’s easy to overeat, so weigh portion sizes carefully. You should also avoid glazed and spiced nuts, as they are prepared with sugar and can kick your body out of ketosis. Opt for nut-based keto-friendly products such as nut butters, a delicious keto supplement that can be varied and enjoyed everywhere.


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