Full of healthy fats, low in net carbs, and high in nutrients, keto nuts may just be your new favorite treat!
But as with anything as delicious as keto nuts, there are a few things you should know before incorporating them into your low carb meal plan — such as which nuts are actually low carb nuts, and how to avoid overeating them.
That said, with a few tips and tricks, keto nuts can be a delicious addition to your keto diet menu! From breads, to desserts to snacks, they’re easy to get creative with.
Here are the best nuts for keto dieters:
Keto Nuts Searchable + Sortable Chart
Here’s the net carb breakdown of keto nuts and not-so keto nuts, so you can find your old and new favorites:
|Nuts (1 oz)||# of Nuts||Carbs||Fiber||Net Carbs|
|Hemp Seeds (or hemp hearts)||--||2.4||1.1||1.3|
*Pst, this nutritional information is based on plain old keto nuts (not the candy coated, chocolate covered stuff!) The carb counts are from the USDA Nutritional Database.
There are also a handful of delicious keto seeds, such as sunflower seeds keto approved due to their high amount of fiber:
- Chia seeds (1 oz): 12g carbs, 10g fiber
- Pumpkin seeds (1 oz): 3g carbs, 1.7g fiber
- Sunflower seeds (1 cup with hulls): 9g carbs, 4g fiber
Best Nuts For Keto
If you’re sticking to keto foods, you’re counting net carbs — which are the total carbs minus grams of fiber (and sugar alcohols, but that doesn’t apply here).
Because of this, the prize for the best nuts for keto is a tie between brazilian nuts and pecans! Sorry cashew lovers, you may want to select a new favorite snack, as cashews are the highest carb nut, and have only .9 grams of fiber per serving.
Almonds have the most fiber per serving, but are higher in carbs as well.
The type of keto nuts you decide to eat depends on your personal goals and carb count. Just because a nut is higher in carbs than others doesn’t have to mean it’s off your keto foods list. You may choose to continue eating this particular nut, just a smaller portion of it. Figure out what works best for you and your goals.
Lowest Total Carbs in Nuts
On the other hand, total carbs are the total number of carbs in any given food (including fiber, unlike net carbs). A glance at keto nuts through this lens slightly changes your options — the lowest carbs in nuts are brazil nuts, with only 3.3 grams of carbs per serving, followed by walnuts, macadamia nuts and pecans.
Although the difference between low carb nuts and keto nuts isn’t drastic, the net carb vs total carb count of other food groups can be a significantly more dramatic.
How to Prevent a Low Carb Nuts Binge!
Salty, fatty, crunchy and crave-able, low carb nuts are one of the easiest foods to eat mindlessly, and although a 1 oz serving of keto nuts can be low carb, a handful or two will crank that carb count up quickly.
They’re also extremely high in calories (due to their high fat content) — 1 gram of fat has 9 calories while 1 gram of protein/carbs has 4. If weight loss is your goal, this is important to keep in mind!
That said, I’ve learned a few tricks to prevent myself from overdoing the keto nuts:
- Measure them out! Don’t eat keto nuts straight from a bag or bowl. Measure them to know how much you’re eating before you get started. You can even buy keto nuts in pre portioned baggies! Or, to save some bucks, make your own baggies based on a serving size.
- Eat consciously. This is a great healthy eating habit to adopt in general, but especially with high calorie foods like keto nuts. Don’t eat while watching TV, driving to work, or typing on the computer — eat when you’re focusing on eating, otherwise it’s easy to binge without realizing.
- Skip the salted/flavored nuts. Salted keto nuts may just be the most craveable snack on the planet. So skip ‘em. Try raw, unsalted keto nuts instead. You may have an easier time sticking to your portion sizes.
- Limit the amount of low carb breads, desserts and baked goods you consume. As you know, most low carb flours are made from finely ground nuts — which are still keto nuts, therefore the same rules apply.
How to Eat The Lowest Carb Nuts
Personally, I don’t have trouble adding these lowest carb nuts into my diet — but if you’re looking for some fresh and delicious ideas, give some of these keto nuts recipes a try!
- Keto granola. This can be made with keto nuts of your choice — follow the recipe and swap the nuts and coconut to your favorite keto nuts and seeds listed above!
- Low carb no bake cookies. Basically, keto nuts covered in chocolate — delicious low carb snacks, desserts, and dare I say breakfast?
- Crunchy topping. Keto nuts add a cravable “crunch” to low carb recipes, similar to bread crumbs in traditional recipes. Top your roasted keto vegetables with a handful, or mix them into keto pad thai.
- Make low carb flours with them. With a food processor, you can easily turn keto nuts into low carb flours! Check out this how to make almond flour guide.
- Make low carb milks with them. We’ve all seen the how to make almond milk and how to make coconut milk tutorials — but why not try some pecan keto milk?
Keto nuts can be a delicious addition to your keto eating plan! From keto diet snacks to desserts, when portioned out and consumed mindfully, they deserve a spot on your ketogenic diet food list pdf!
Let me know your favorite keto nuts in to comments below, and how you enjoy eating them!
Looking For More Ultimate Keto Guides?
When eating keto, it’s important to have adequate resources to help guide you along the way. Check out this collection of keto guides!
- Keto Fruits
- Keto Vegetables
- Keto Snacks
Each of these include a downloadable and printer friendly PDF, plus a search and sortable chart! Enjoy!