Keto & Low Carb Nuts
Nuts are one of those delicious and healthy foods that makes following a ketogenic diet so much easier. Not all nuts are created equal and you’ll want to make sure to primarily eat the ones that are lowest in carb and are keto nuts.
Low carb nuts are truly one of natures best creations, they’re quick and easy to eat, add a healthy dose of fat, perfect for a snack on the go, adding a crisp crust to a cut of protein, or adding as a crunchy salad topper.
Keto nuts and seeds are one of the main reasons following a Keto Diet has been easy for my husband and has been easier for me to cut out processed sugars and grains. Instead of reaching for a granola bar, instead we eat one ounce of our favorite low carb nuts.
We’ve created a low carb and keto nuts list (that’s a free printable pdf!) that hopefully will help you easily know which kind are lowest in carb and best to help you with your healthy lifestyle. If you’ve what nuts are low carb, A couple of these are technically seeds but they’re commonly eaten like nuts so they made it on the list.
The Best Keto Nuts
The best low carb nut to eat goes to either the Brazil nut or macadamia nut, pecans come in as a very close third. Unfortunately my favorite nut is a cashew, which is still less than 10 net carbs per serving, but the highest on this list. Save cashews as a rare treat!
If you’ve wondered if nuts are ok on keto, here’s a quick list of the 9 best keto nuts when you’re following a ketogenic diet:
Macademia Nuts 1 net carb
Brazil nuts 1 net carb
Pecans 1.2 net carbs
Walnuts 2 net carbs
Hazelnuts 2 net carbs
Almonds 2.6 net carbs
Pine Nuts 2.7 net carbs
Peanuts 3 net carbs
Cashews 8.1 net carbs
Be sure to keep reading below to get more info on the best nuts for keto and the macros for each nut. A handful of popular keto seeds are also included.
Be sure to download the keto friendly nuts and seeds printable so you can keep it as a handy reference for later!
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How Not to Eat Too Many Low Carb Nuts
Portion control is one of the biggest problems with eating nuts as a ketogenic snack. It’s beyond easy to just pop a handful in your mouth and then find yourself doing it again and again. And the next thing you realize is you’ve had 3 ounces of nuts instead of the serving size of 1 ounce.
Here’s a few ways to keep your nut carbs under control:
✔️ Get in the habit of measuring out nuts by serving size instead of guessing how many straight from the bag
✔️ Buy pre-packaged nuts that are already in 1 ounce portions
✔️ Keep other low carb and no carb snacks on hand so you won’t always reach for the nuts as a snack
✔️ Only keep the lowest carb nuts in your house
Low Carb Keto Nut List (and Seeds)
All of our nutritional data is from the USDA website, as it’s considered one of the most accurate sources. I don’t know about you, but how frustrating is it when you go to check different nutrition apps and they come up with different answers? That’s why we went to the USDA source.
Each serving size is 1 ounce.
Macadamia Nuts (10 nuts)
Macadamia nuts makes one of the absolute best nuts on keto. With only 1 net carb per serving, tasty and buttery macadamia nuts will help keep you in ketosis.
- Calories 200
- Fat 21 g
- Protein 2 g
- Carbs 2 g
- Fiber 1 g
- Net Carbs 1 g per 1 oz serving
Brazil Nuts (6 nuts)
- Calories 200
- Fat 19 g
- Protein 4 g
- Carbs 3 g
- Fiber 2 g
- Net Carbs 1 g per 1 oz serving
Pecans (19 halves)
- Calories 196
- Fat 20.4 g
- Protein 2.6 g
- Carbs 3.93 g
- Fiber 2.7 g
- Net Carbs 1.2 g per 1 oz serving
Walnuts (14 halves)
- Calories 185
- Fat 18 g
- Protein 4.3 g
- Carbs 3.9 g
- Fiber 1.9 g
- Net Carbs 2 g per 1 oz serving
Hazelnuts (21 kernels)
- Calories 176
- Fat 17 g
- Protein 4.2 g
- Carbs 4.7 g
- Fiber 2.7 g
- Net Carbs 2 g per 1 oz serving
Flax Seeds (4 Tbsp)
- Calories 150
- Fat 10 g
- Protein 6 g
- Carbs 10 g
- Fiber 8 g
- Net Carbs 2 g per 1 oz serving
Almonds (23 whole nuts)
- Calories 164
- Fat 14 g
- Protein 6 g
- Carbs 6.1 g
- Fiber 3.5 g
- Net Carbs 2.6 g per 1 oz serving
Pine Nuts (1 oz – 167 kernels)
- Calories 191
- Fat 19 g
- Protein 3.9 g
- Carbs 3.7 g
- Fiber 1 g
- Net Carbs 2.7 g per 1 oz serving
Peanuts (15 halves)
- Calories 164
- Fat 14 g
- Protein 7 g
- Carbs 6 g
- Fiber 3 g
- Net Carbs 3 g per 1 oz serving
Chia Seeds (1 oz)
- Calories 137
- Fat 9 g
- Protein 4 g
- Carbs 14 g
- Fiber 11 g
- Net Carbs 3 g per 1 oz serving
Sunflower Seeds (1 oz)
- Calories 190
- Fat 15 g
- Protein 6 g
- Carbs 7 g
- Fiber 3 g
- Net Carbs 4 g per 1 oz serving
Pistachios (1/2 cup)
- Calories 160
- Fat 12 g
- Protein 6 g
- Carbs 8 g
- Fiber 3 g
- Net Carbs 5 g per 1 oz serving
Cashews (1 oz)
- Calories 157
- Fat 12 g
- Protein 5 g
- Carbs 9 g
- Fiber 0.9 g
- Net Carbs 8.1 g per 1 oz serving
Pumpkin Seeds (1 oz-85 seeds)
While 10 net carbs per serving might seem high, pumpkin seed aren’t typically the kind that just gets eaten as a snack. You’re more likely to see them as a small sprinkle on a salad or a sprinkle on pumpkin bread.
- Calories 126
- Fat 5 g
- Protein 5 g
- Carbs 15 g
- Fiber 5 g
- Net Carbs 10 g per 1 oz serving
Don’t forget to download the low carb and keto nuts list as a handy reference!
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Other Helpful Low Carb Resources
No Carb Snacks List (with free printable to download)
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