Keto nuts are my GO TO high protein keto foods for their variety of flavors, solid crunch factor, health perks and accessibility as the perfect small bites to carry you over in between meals!
They are my top 5 fave high fiber keto foods to munch on. These high fat keto foods are keto friendly, have a substantial amount of plant-based protein, they’re (relatively) cheap, nutrient-dense and available to buy almost anywhere.
I consider them a WIN in my keto foods emergency stash! So, here’s everything you need to know!
Here is the low down on the insane benefits of keto nuts according to the Mayo Clinic: nuts are: LOADED with protein, contain the “good kind” of fats (both monounsaturated and polyunsaturated), are rich in omega-3 fatty acids, fibrous (to substantially fill you up!) and are packed with antioxidants, among other heart healthy and cholesterol lowering benefits.
Here are the 17 best keto nuts + seeds:
Nuts (1 oz) # of Nuts Carbs Fiber Net Carbs
Brazil nuts 6 3.3 2.1 1.2
Pecans 19 3.9 2.7 1.2
Macadamia nuts 10-12 3.9 2.4 1.5
Walnuts 14 3.9 1.9 2
Peanuts 15 halves 4.6 2.4 2.2
Hazelnuts 12 4.7 2.7 2
Almonds 23 6.1 3.5 2.6
Pistachios 49 7.7 3 4.7
Cashews 18 8.5 0.9 7.6
Flax Seeds -- 8 7.6 0.4
Hemp Seeds (or hemp hearts) -- 2.4 1.1 1.3
Pumpkin Seeds 85 3 1.7 1.3
Chia Seeds -- 11.8 9.6 2.2
Poppy Seeds -- 7.9 5.5 2.4
Pine Nuts 166 3.7 1 2.7
Sunflower Seeds -- 5.6 2.4 3.2
Sesame Seeds 1000 7.2 3.9 3.3
In addition to being low in carbs, there are TONS of perks to eat of these low carb nuts to name a few, (even though there are SO many more!!):
- Brazil nuts – reduce inflammation
- Walnuts – high in omega 3’s
- Hazelnuts – loaded with vitamin E
- Almonds – full of calcium
- Pistachio nuts – loaded with fiber
Lowest Carb Nut?
Low carb nuts have a bevy of good for you perks. But don’t pick up that nut bag too quickly just yet…
Unfortunately, too much of anything can be a bad thing. Be sure to be mindful and watch your portion control. Those carbs can add up quickly since the carbohydrate count (and fat too!) can vary greatly between low carb nuts. See chart above for each variety’s breakdown!
Some of the lowest carb nuts are:
- Brazil nuts
- Pumpkin Seeds
Highest Carb Nut?
But the highest carb nuts are:
It isn’t all bad news though because while the carbs in pistachios are the highest on our list at 8.5 grams, that’s in 18 nuts! Same for the carbs in cashews, which are 7.7 grams but in a massive amount of 49 nuts!
If these are your favorite type of nuts, consider keeping them in your meal plan, just enjoy smaller portions.
The nutritional amounts above are based on one ounce of nuts. One ounce of nuts = generally about one handful. (Hopefully, that’ll be a good reference for how to stick to an appropriate serving size.)
The type of carbs vary from nut to nut — for example, chia seeds have 9.6 g fiber per ounce, where as cahews have .9 g.
Whether you’re enjoying these for high protein keto snacks, or as a topping to your meal, there’s no shortage of ideas when it comes to eating nuts on a low carb meal plan!
Check out these fantastic alterNUTives (get it, ‘alternatives’- HAH) for getting the most out of these keto snacks:
Can I Use Nuts Instead Of Grains?
Yes, absolutely! A lot of grains, such as bread, rice, and oats are not low carb grains. They can leave you feeling weighed down, while spiking your blood sugar through the roof. No bueno. Try any of the aforementioned nuts to give you that much needed boost of fiber, without the groggy, brain fog after effects.
Low carb nuts are the base for most keto flour alternatives (hello almond and pecan flour!), while finely chopping nuts them works for great “crunchy” grains! (see recipe ideas below…).
Can I Use Nuts Instead Of Beans?
Although most varieties contain a good amount of fiber, beans are pretty darn high in carbs (although you probably already know that). Some people like to keep keto beans in their meal plan by consuming them in small amounts, while others skip the magical fruit all together.
You can easily replace beans in recipes with raw cashews and walnuts for fantastic alternatives!
How Do I Make Nuts Even Healthier?
To ramp up the nutritional value of your low carb nuts, why not eat them in conjunction with some keto fruits? A personal favorite is roasted almonds and blackberries.
Craving some keto vegetables? Another classic protein packed, veg snack is peanut butter with celery. Mmmmmm. It isn’t just reserved for kids!
Best Low Carb Peanut Butter?
My all time fave jar of gooey, scrumptious low carb peanut butter is Justin’s! Another popular PB that I love is Whole Food’s 365 brand. When purchasing peanut butter, make sure to read the labels and be leary of added sugars!
Discover more of my MUST HAVE keto peanut butter, its carb content, plus its nutritional break down.
Looking for a way to add more low carb nuts into your meal plan? I’ve got you covered… NUTTIN’ compares to these low carb nut recipes below:
Make low carb nuts your new easy, protein filled, healthy snack to fall back on! Comment below with your fave nuts, or let us know any low carb nut recipes you want to share with TLP fam!