Best Nuts for Keto Diet
Nuts are a great snack for those following a keto diet. They’re rich in healthy fats, low in carbs, and packed with essential nutrients. However, not all nuts are created equal when it comes to staying in ketosis. In this guide, we’ll explore the best nuts for the keto diet, helping you make informed choices that support your low-carb lifestyle.
1. Macadamia Nuts
Macadamia nuts are at the top of the list for keto-friendly nuts. They’re very low in carbs and high in healthy monounsaturated fats, making them a perfect snack for keto enthusiasts.
- Carbs: 4g total carbs, 2g net carbs per 28g (1oz) serving
- Fats: 21g per serving
Click here to learn more about the benefits of including Macadamia Nuts into your Keto Diet
2. Pecans
Pecans are another excellent choice for a keto diet. They have a rich, buttery flavour, are low in carbs, and provide a substantial amount of healthy fats.
- Carbs: 4g total carbs, 1g net carbs per 28g serving
- Fats: 20g per serving
3. Brazil Nuts
Brazil nuts are not only keto-friendly but also an excellent source of selenium, an essential mineral for thyroid health.
- Carbs: 3g total carbs, 1g net carbs per 28g serving
- Fats: 19g per serving
4. Walnuts
Walnuts offer heart-healthy benefits and are a great addition to a keto diet, providing a good balance of fats and a low carb count.
- Carbs: 4g total carbs, 2g net carbs per 28g serving
- Fats: 18g per serving
5. Hazelnuts
Hazelnuts are slightly higher in carbs but still a good option due to their high-fat content and satisfying crunch.
- Carbs: 5g total carbs, 2g net carbs per 28g serving
- Fats: 17g per serving
6. Almonds
Almonds are a popular choice among keto dieters. They provide a good source of fibre and healthy fats while keeping carb content relatively low.
- Carbs: 6g total carbs, 3g net carbs per 28g serving
- Fats: 14g per serving
7. Pine Nuts
Pine nuts, though small, pack a decent amount of fat and offer a slightly sweet, delicate flavour.
- Carbs: 4g total carbs, 3g net carbs per 28g serving
- Fats: 19g per serving
8. Pistachios
Pistachios are higher in carbs compared to other nuts, so they should be consumed in moderation. However, they can still fit into a keto-friendly diet.
- Carbs: 8g total carbs, 5g net carbs per 28g serving
- Fats: 13g per serving
9. Cashews
Cashews are on the higher end of the carb spectrum, so they should be eaten sparingly. They can be included in small quantities if you’re carefully tracking your carb intake.
- Carbs: 9g total carbs, 8g net carbs per 28g serving
- Fats: 12g per serving
10. Chia Seeds
Chia seeds, though not typically considered nuts, are a fantastic addition to your keto diet. They are rich in omega-3 fatty acids, fibre, and have a unique ability to absorb liquid, making them versatile for many recipes.
- Carbs: 12g total carbs, 2g net carbs per 28g serving (most of the carbs come from fibre)
- Fats: 9g per serving
Tips for Including Nuts in Your Keto Diet
- Watch Your Portions: Nuts are calorie-dense, so it’s essential to monitor your portions to avoid overeating.
- Choose Raw or Roasted: Opt for raw or dry-roasted nuts without added sugars or unhealthy oils.
- Avoid Nut Mixes: Pre-packaged nut mixes often contain higher-carb nuts and added ingredients like dried fruit, which can kick you out of ketosis.
Best Nuts for Keto Diet | Final Thoughts
When choosing the best nuts for a keto diet, focus on those that are low in carbs and high in healthy fats. Macadamia nuts, pecans, and Brazil nuts are top choices to keep your keto lifestyle on track. Incorporate these keto-friendly nuts into your meals and snacks for a delicious and satisfying way to maintain ketosis.
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