The ketogenic (or "keto") diet is a low-carbohydrate, high-fat diet designed to shift the body into a metabolic state known as ketosis. In ketosis, the body relies on fat as its primary fuel source instead of carbohydrates, leading to fat loss and potential health benefits such as improved blood sugar control and mental clarity.
It is for this reason that nuts are a popular choice on the keto diet. They’re nutrient-dense, high in healthy fats, lower in carbohydrates, and provide moderate amounts of protein and fiber, which can aid in digestion and satiety.
So all nuts are good to go for keto, right? Nope!
Nuts have varying carbohydrate contents, and you'll want to make sure you eat the best nuts for keto.
In this guide, we'll rank nuts from best to worst for the keto diet, taking into account carb content, fat, protein, and fiber per ounce.
7 of the best nuts for keto
Below is a ranked list of nuts from most to least keto-friendly, along with their nutritional content per 1-ounce (about 28-30 grams) serving.
1. Pecans
Pecans are one of the best nuts for a keto diet due to their very low net carbs and high fat content. With just 1 gram of net carbs per ounce, pecans are a fantastic option for keto snacking.
Their healthy fats, mainly monounsaturated, help promote heart health and sustained energy without spiking blood sugar. Pecans are also rich in antioxidants, further supporting their place as a top choice for keto.
- Carbs: 4g (Net Carbs: 1g)
- Fat: 20g
- Protein: 3g
- Fiber: 3g
2. Macadamia Nuts
Macadamia nuts are exceptionally high in fat and low in carbs, making them ideal for keto. They’re one of the most calorie-dense nuts, thanks to their monounsaturated fat content, which helps keep you full and reduces inflammation.
Despite their slightly higher net carbs than pecans, macadamia nuts’ rich fat content makes them a perfect keto-friendly nut to enjoy in moderation.
- Carbs: 4g (Net Carbs: 2g)
- Fat: 21g
- Protein: 2g
- Fiber: 2g
3. Brazil Nuts
Brazil nuts are another excellent low-carb nut, with only 1 gram of net carbs per ounce. They are also one of the best sources of selenium, a mineral that supports thyroid health and immunity.
Due to their high-fat and low-carb profile, Brazil nuts are a great choice for keto, but they should be eaten in moderation because of their high selenium content—too much selenium can be toxic.
- Carbs: 3g (Net Carbs: 1g)
- Fat: 19g
- Protein: 4g
- Fiber: 2g
4. Walnuts
Walnuts provide a good balance of fats, protein, and fiber with relatively low net carbs. Rich in omega-3 fatty acids, walnuts support brain health and have anti-inflammatory benefits.
While slightly higher in net carbs than pecans and Brazil nuts, they’re still highly suitable for keto, especially for those looking to increase omega-3 intake.
- Carbs: 4g (Net Carbs: 2g)
- Fat: 18g
- Protein: 4g
- Fiber: 2g
Read more: 6 Reasons to eat more walnuts
5. Hazelnuts
Hazelnuts are an excellent option for keto due to their high fat, low net carb content, and fiber. With a sweet and creamy flavor, they can add variety to a keto diet while keeping carbs low. Hazelnuts also contain antioxidants and vitamin E, which are beneficial for skin health.
Although slightly higher in net carbs, they remain a solid choice for low-carb dieters.
- Carbs: 5g (Net Carbs: 2g)
- Fat: 17g
- Protein: 4g
- Fiber: 3g
6. Pine Nuts
Pine nuts offer a high-fat, low-carb option with a unique flavor that pairs well with keto recipes. Although their net carb count is slightly higher than some other nuts, they’re still keto-friendly when consumed in moderation.
They also provide a healthy dose of magnesium, which is essential for muscle function and energy production.
- Carbs: 4g (Net Carbs: 3g)
- Fat: 19g
- Protein: 4g
- Fiber: 1g
7. Almonds
Almonds are among the most popular nuts on a keto diet due to their versatility and moderate net carb count. With only 2 grams of net carbs per ounce, almonds are low enough in carbs to be keto-friendly. They’re also a good source of protein and vitamin E, supporting skin health and providing a slightly crunchy texture to meals.
Almonds can be enjoyed as whole nuts, almond butter, or almond flour, which is commonly used in keto baking.
- Carbs: 6g (Net Carbs: 2g)
- Fat: 14g
- Protein: 6g
- Fiber: 3g
4 of the worst nuts for keto
1. Pistachios
Pistachios have a slightly higher carb count than other nuts on this list, but they’re rich in fiber and protein, which can aid in satiety. Their vibrant green color and savory taste make them a unique addition to keto-friendly dishes.
However, because of the higher net carbs, they should be consumed sparingly on a keto diet, or in very small portions to avoid exceeding daily carb limits.
- Carbs: 8g (Net Carbs: 5g)
- Fat: 13g
- Protein: 6g
- Fiber: 3g
2. Peanuts
While technically a legume, peanuts are often grouped with nuts due to similar nutritional profiles. Peanuts can be keto-friendly when eaten in moderation, with 4 grams of net carbs per ounce. They are higher in protein than many nuts, which can be beneficial for those looking to maintain muscle mass on a keto diet.
However, peanuts are more likely to cause allergies and contain some antinutrients, which may interfere with nutrient absorption.
- Carbs: 6g (Net Carbs: 4g)
- Fat: 14g
- Protein: 7g
- Fiber: 2g
3. Cashews
Cashews are among the highest-carb nuts, making them less ideal for a strict keto diet. With 8 grams of net carbs per ounce, they can quickly use up a large portion of your daily carb allowance. While they are rich in minerals like magnesium and iron, the high carb content limits their suitability for keto. Cashews should generally be avoided or consumed in very limited amounts on a keto diet.
- Carbs: 9g (Net Carbs: 8g)
- Fat: 12g
- Protein: 5g
- Fiber: 1g
4. Chestnuts
Chestnuts have a significantly higher carbohydrate content than other nuts, with a whopping 21 grams of net carbs per ounce. They are primarily composed of starchy carbohydrates, which makes them unsuitable for most keto diets that aim to keep carbs under 50 grams per day.
Additionally, chestnuts contain very little fat, which is the primary macronutrient needed for fueling the body on keto.
- Carbs: 24g (Net Carbs: 21g)
- Fat: 0.6g
- Protein: 1g
- Fiber: 3g
-v1730713020322.png)
Nuts can be a valuable, versatile addition to a keto diet. Prioritizing low-carb, high-fat options like pecans, macadamias, and Brazil nuts can help you stay in ketosis while enjoying a nutrient-dense snack.
By being mindful of carb content and portion sizes, nuts can provide a satisfying, keto-friendly snack that fits your dietary goals without derailing ketosis.
With the right choices, nuts can add flavor, texture, and essential nutrients to help you succeed on your keto journey!
-v1730720354344.png?1800x1000)
