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What Are the Most Keto-Friendly Nuts?

Nuts are a great food to incorporate while on a keto diet. Read this article to find out which nuts are the most keto-friendly
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Summary

On a ketogenic diet and trying to figure out which nuts are the most keto-friendly? Read this article to find out!


Written by
Christine Richardson, PhD
Clinical Project Manager at Becton Dickinson

The keto diet, short for ketogenic diet, has become a very popular diet due to its purported health benefits and its ability to help people lose unwanted body fat.


While on a keto diet, individuals significantly restrict their carbohydrate (carb) intake to about 10% or less of their dietary intake while increasing their consumption of fat. Consuming large amounts of dietary fat coupled with restricting carbs causes your body to enter a state of ketosis. Ketosis is when your body stops using sugar (glucose) for energy and instead, breaks down fat into ketones to be used for energy (1).


Individuals on the keto diet are usually on the hunt for high-fat foods that also contain minimal carbohydrates. Unfortunately, this can sometimes be tricky and difficult; it can be even more tricky if you're practicing both intermittent fasting and keto because of how restrictive your diet is.


Many nuts are low in net carbs (total carbohydrates minus total fiber), while being high in fat, making them an excellent choice. Nuts are also very nutrient-dense as they contain protein and high amounts of vitamins, minerals, and antioxidants. 


Below, you’ll find a list of the best nuts for a keto diet based on nutrition information provided by the United States Department of Agriculture (USDA).

The Most Keto-Friendly Nuts.

1. Pecans

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. One ounce (28 grams) of pecans has the following nutrient profile (2):

  • Calories: 196 kcal
  • Protein: 3 grams
  • Fat: 20 grams
  • Carbs: 4 grams
  • Fiber: 3 grams
  • Net carbs: 1 gram


2. Brazil nuts

Brazil nuts are another one of the best nuts for keto diet because of their high fat and low carb profile. One ounce (28 grams) of brazil nuts contain (3):


  • Calories: 187 kcal
  • Protein: 4 grams
  • Fat: 19 grams
  • Carbs: 3 grams
  • Fiber: 2 grams
  • Net carbs: 1 gram


3. Macadamia nuts

Macadamia nuts are another great nut to consume while on a keto diet. The nutrient profile of one ounce (28 grams) of macadamia nuts is (4):


  • Calories: 204 kcal
  • Protein: 2 grams
  • Fat: 21 grams
  • Carbs: 4 grams
  • Fiber: 2 grams
  • Net carbs: 2 grams


4. Walnuts

Two walnut halves and some whole walnuts.

Walnuts are a very popular nut and are a very keto-friendly choice. One ounce (28 grams) of walnuts contain (5):


  • Calories: 185 kcal
  • Protein: 4 grams
  • Fat: 18 grams
  • Carbs: 4 grams
  • Fiber: 2 grams
  • Net carbs: 2 grams


5. Hazelnuts 

Hazelnuts are a delicious nut and are also low in carbs, making them a great choice for individuals on a keto diet. The nutrient profile of one ounce (28 grams) of hazelnuts is (6):


  • Calories: 178 kcal
  • Protein: 4 grams
  • Fat: 17 grams
  • Carbs: 5 grams
  • Fiber: 3 grams
  • Net carbs: 2 grams

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6. Almonds

A small pile of almonds.

Almonds are one of the more popular nuts and for good reason – they’re delicious and very versatile! These are a great option for individuals on a keto diet. One ounce (28 grams) of almonds contain (7):


  • Calories: 164 kcal
  • Protein: 6 grams
  • Fat: 14 grams
  • Carbs: 6 grams
  • Fiber: 4 grams
  • Net carbs: 2 grams


7. Peanuts

While not technically a nut (peanuts are a legume), peanuts are still called a nut and considered a nut by many individuals. They are also one of the most popular and widely consumed “nuts.” One ounce (28 grams) of peanuts contain (8):


  • Calories: 161 kcal
  • Protein: 7 grams
  • Fat: 14 grams
  • Carbs: 5 grams
  • Fiber: 2 grams
  • Net carbs: 3 grams


8. Pine nuts

Pine nuts in a bowl.

Pine nuts have a very unique taste and texture for a nut. They’re great for adding an additional boost of flavor to your meals or to make a keto-friendly pesto! One ounce (28 grams) of pine nuts contain (9):


  • Calories: 191 kcal
  • Protein: 4 grams
  • Fat: 19 grams
  • Carbs: 4 grams
  • Fiber: 1 gram
  • Net carbs: 3 grams


9. Pili nuts

Pili nuts are a lesser-known nut but are one of the best nuts for keto because of how little carbohydrates they contain. Once ounce (28 grams) of pili nuts contain (9):


  • Calories: 204 kcal
  • protein: 3 grams
  • fat: 23 grams
  • Carbs: 1 gram
  • Fiber: no information
  • Net carbs: cannot determine without fiber information


Summary

Nuts are a great food choice for individuals on a keto diet. They contain high amounts of fat, low amounts of carbohydrates, and are a rich source of other nutrients. 


If you’re on a keto diet, try eating them as a quick, healthy snack or add them to your favorite keto meals for some extra nutrients!


References:

1. Dhamija R, Eckert S, Wirrell E. Ketogenic diet. Can J Neurol Sci [Internet]. Canadian Journal of Neurological Sciences; 2013 [cited 2021 May 17];40:158–67. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/

2. FoodData Central [Internet]. [cited 2021 Oct 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients

3. FoodData Central [Internet]. [cited 2021 Oct 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients

4. FoodData Central [Internet]. [cited 2021 Oct 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients

5. FoodData Central [Internet]. [cited 2021 Oct 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

6. FoodData Central [Internet]. [cited 2021 Oct 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients

7. FoodData Central [Internet]. [cited 2021 Oct 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

8. FoodData Central [Internet]. [cited 2021 Oct 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients

9. FoodData Central [Internet]. [cited 2021 Oct 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients

10.   FoodData Central [Internet]. [cited 2021 Oct 26]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/nutrients


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