Crunchy and delicious - nuts are one of the guilt-free indulgences you can enjoy on a keto diet. They are nutrient-dense, offering healthy fats, protein, and many other essential nutrients.
However, just how keto-friendly they are will depend on their carb content. For example, macadamia nuts and walnuts have very low carb content in comparison to cashews or chestnuts.
Read on to learn about the 7 seven best nuts to help you achieve and maintain ketosis and the three nuts that can potentially kick you out of ketosis.
1. Pecans
Pecans are an excellent choice for those following a keto lifestyle as these nuts are low in carbs and high in fats. Pecans contain 4 grams of carbs with net carbs being just 1 gram of carbs for an ounce of pecans.
Pecans are also rich in monounsaturated fats, especially oleic acid (1). Monounsaturated fats offer cardiovascular benefits and help improve your cholesterol levels.
With essential minerals including magnesium, zinc, and manganese, pecans are a micronutrient powerhouse. Pecans are also loaded with antioxidants, including vitamin E and flavonoids. These can help reduce oxidative stress and inflammation in your body.
Sprinkle some of these crunchy treats on salads or add them to your baked goodies to add more texture and flavor. You can also whip up some creamy pecan butter and use it as a dip for keto crackers, celery sticks, or apple slices.
Read more: 10 Signs and Symptoms That You're in Ketosis
2. Brazil Nuts
Brazil nuts are the richest food source for selenium, a mineral with powerful antioxidant properties. Selenium plays a crucial role in immune function, thyroid health, and more.
Brazil nuts are low in carbohydrates and abundant in monounsaturated fats. They are also packed with essential nutrients such as magnesium, phosphorus, and vitamin E.
While selenium is an essential nutrient, eating too many Brazil nuts can lead to selenium toxicity. 2 to 3 Brazil nuts a day is more than adequate to meet your recommended daily selenium intake. The upper limit for selenium is 400 mcg/day (2).
Brazil nuts have 3 grams of total carbs with 1 gram of net carbs per ounce.
3. Macadamia Nuts
Macadamia nuts have a rich, buttery flavor due to their high-fat content. These nuts are rich in heart-healthy monounsaturated fats. Macadamia nuts contain oleic acid, which helps support your cardiovascular health.
Macadamia nuts are a good source of essential nutrients such as vitamin B1, manganese, and magnesium. Compared to other nuts, macadamia nuts have minimal levels of anti-nutrients such as phytic acid and oxalates. Anti-nutrients can interfere with nutrient absorption.
You can make keto fat bombs using macadamia nuts as the key ingredient. Mix powdered macadamia nuts with coconut oil, cocoa powder, and sweeteners for a delicious and indulgent treat.
Per ounce, macadamia nuts have just 4 grams of carbs (3). When you subtract fiber content from this, the resulting net carbs are just 2 grams of carbs for 28 grams of macadamia nuts.
4. Walnuts
With their distinctively earthy flavor and crunchy texture, walnuts are a delicious addition to the keto diet. They offer a wealth of nutrients, including healthy fats, protein, and other essential nutrients. They are packed with antioxidants, such as vitamin E and polyphenols.
Alpha-linolenic acid (ALA) is a type of omega-3 fatty acid with potential benefits for cardiovascular health and cognitive function - and walnuts are one of the best sources of ALA.
Walnuts also contain omega-6 fatty acids. Balancing the intake of omega-6 and omega-3 fatty acids is important for optimal health. So make sure to include a variety of foods in your diet to create the right balance of nutrients for optimum health.
Walnuts have 4 grams of total carbs with 2 grams of net carbs per ounce.
5. Hazelnuts
Who doesn’t love the flavor of Nutella? Blend some hazelnuts with cocoa powder and a keto-friendly sweetener - your Nutella is ready! You can adjust the thickness with some olive oil or even MCT oil to make a delicious keto chocolate spread.
Hazelnuts are rich in healthy fats and low in carbs, making them an ideal snack for those on a keto diet. Like the nuts mentioned above, Hazelnuts are also rich in heart-healthy monounsaturated fats such as oleic acid. They contain vitamin E, manganese, and copper (4).
Hazelnuts are a good source of dietary fiber. A fiber-rich diet supports digestive health, promotes feelings of fullness, and aids in weight management.
Hazelnuts have 5 grams of total carbs with 2 grams of net carbs per ounce.
Read more: X Best Sweeteners on a Keto Diet
6. Almonds
Almonds are a popular keto pantry staple. They are high in fat and fiber while being low in carbs. Almond flour is popularly used in baking keto breads, pizza bases, cakes, and muffins.
Almonds provide a moderate amount of protein, thus contributing to muscle building and maintenance. Their monounsaturated fat content helps promote satiety and supports heart health. With a significant amount of dietary fiber, almonds can aid digestion and promote gut health. They contain essential vitamins and minerals, including vitamin E, magnesium, and manganese.
However, those with kidney issues should be careful with their almond consumption as almonds contain oxalates, which may contribute to kidney stone formation in susceptible individuals.
Almonds have 6 grams of total carbs with 3 grams of net carbs per ounce.
Read more: 9 Best Keto-Friendly Flours
7. Pine Nuts
Pine nuts have a delicate texture and nutty taste. These culinary delights are a valuable addition to the ketogenic diet. They have an impressive nutritional profile.
Pine nuts are low in carbohydrates, rich in monounsaturated fats, and provide a moderate amount of protein. They are packed with essential vitamins and minerals, including vitamin E, vitamin K, magnesium, and zinc,
After eating pine nuts, you may experience a metallic taste in the mouth. This is known as pine mouth syndrome. Don’t worry, it's temporary and harmless. However, this may deter some people from enjoying pine nuts.
Pine nuts have 4 grams of total carbs with 3 grams of net carbs per ounce.
8. Pistachios
Pistachios offer a unique combination of taste, texture, and nutritional benefits. With its vibrant green color and distinctive flavor, pistachios are a delicious addition to the keto diet.
Although they have a higher carb content compared to some other nuts, they do provide a good amount of healthy fats, fiber, and protein. You can also get other essential nutrients such as vitamin B6, potassium, and phosphorus from pistachios.
Pistachios have about 7 grams of total carbs with approximately 3 grams of net carbs per ounce.
9. Coconut
This is a rather large nut thats quite different from the rest of the nuts mentioned here. This versatile ingredient can be used in the form of coconut meat, coconut milk, and coconut oil. Coconut is packed with dietary fiber, and essential nutrients, such as potassium, manganese, calcium, iron, and vitamin C (5).
Shredded coconut has about 12 to 14 grams of total carbs with about 10 grams of net carbs per ounce. Yet, coconut is a prized ingredient for keto enthusiasts as it contains medium-chain triglycerides (MCTs). This is a type of saturated fat that’s easily converted into ketones by the liver, offering a quick source of energy on a keto diet.
Read more: Can I Drink Coconut Water on a Keto Diet?
3 That Will Take You Out Of Keto
Nuts, in general, are high in calories, and having too many can cause weight gain. Considering that most nuts are high in fat and low in carbs, you will be able to maintain ketosis even if you have one too many.
Given here are three nuts that can kick you out of ketosis if you are not careful. These nuts are just as nutrient-dense and beneficial for health as the ones mentioned above. The catch is that they have a higher carb content than the rest of the nuts.
These nuts are still lower in carbs than many other snack options out there. So there’s no reason to avoid them completely on a keto diet. The key to maintaining ketosis is minimizing your carb content as much as possible. So remember to be mindful of the portion size to keep your carb and calorie intake on the lower side.
1. Peanuts
Peanuts are not really nuts. They are classified as legumes. However, most people consider them nuts and they are commonly used in the same way as most other nuts.
Peanuts are power-packed with a diverse range of nutrients such as vitamin E, zinc, magnesium, zinc, and phosphorus. Peanuts also contain antioxidants like resveratrol.
Peanuts are a great source of protein, with 7 grams of protein per ounce of peanuts (6). Peanuts have 6 grams of total carbs with 4 grams of net carbs per ounce.
Read more: Is Peanut Butter Keto Friendly?
2. Cashews
Cashews have a diverse micronutrient profile. You can get essential vitamins and minerals such as vitamin K, copper, and magnesium from cashew nuts. They are rich in monounsaturated fats and protein.
Roasted cashew nuts taste delicious no matter how you have them. Sprinkle on salads or add them to keto puddings. You can use cashews to make dairy-free alternatives such as cashew milk or cashew cream. Cashews are a great addition to smoothies and gravies as they help create a thick, rich, and creamy texture.
Cashew nuts have about 8 grams of total carbs and approximately 7 grams of net carbs per ounce.
3. Chestnuts
Chestnuts have a sweet and earthy flavor making them a unique addition to any diet. However, they are less than ideal for the keto diet considering their starch content. Chestnuts have a lower fat and higher carb content than most other nuts and seeds.
They are a good source of dietary fiber. They also contain various vitamins and minerals, including vitamin C, potassium, and manganese.
Cashew nuts have about 13 grams of total carbs and approximately 11 grams of net carbs per ounce.
Conclusion
Nuts are a delicious and convenient choice when you're craving a savory snack on your keto journey. Nuts can also be used to add texture and flavor to your meals. They help fuel your body with energy and numerous essential nutrients. They are loaded with healthy fats and protein.
From almonds to walnuts and macadamia, choose from our list of the seven best keto nuts and enjoy guilt-free indulgence on your keto journey.
