It’s no coincidence that nuts sit atop most keto grocery shopping lists.
They’re a healthy, tasty, and filling food that can be used in a variety of different ways. Not only are nuts great for snacking, they’re also awesome for garnishing dishes and recreating low-carb versions of your favorite foods. (Hint: pancakes, waffles, and bread.)
Whether you’re a keto rookie or veteran, you may be wondering: What are the healthiest nuts on keto? And how many can I eat if I want to lose weight or stay in ketosis?
In this guide, we’ll walk you through the health benefits of nuts, compare nutritional facts of the most popular kind, and share our 10 favorite recipes that include nuts.
Health Benefits of Nuts
Nuts are a healthy food filled with both macronutrients and micronutrients.
While each individual type of nut varies, most contain:
- Heart-healthy fats
- Only a few grams of carbs
- Vitamin E
- A host of B vitamins (thiamin, riboflavin, folate, etc.)
- Minerals like potassium, phosphorus, selenium, calcium, and magnesium
This is why many keto and low-carb dieters eat nuts on a regular, if not daily basis. They’re good for you and have a solid macronutrient profile that won’t put you over your daily carb limit.
Below is a list of the nutrition facts for one ounce of the most popular nuts on keto.
Calories: 161 | Fat: 13.8g | Protein: 5.9g | Total Carbs: 6.1g | Fiber: 3.4g | Net Carbs: 2.7g
Calories: 201 | Fat: 21.2g | Protein: 2.2g | Total Carbs: 4g | Fiber: 2.4g | Net Carbs: 1.6g
Calories: 193 | Fat: 20.2g | Protein: 2.6g | Total Carbs: 3.9g | Fiber: 2.7g | Net Carbs: 1.2g
Calories: 183 | Fat: 18.3g | Protein: 4.3g | Total Carbs: 3.8g | Fiber: 1.9g | Net Carbs: 1.9g
Calories: 155 | Fat: 12.3g | Protein: 5.1g | Total Carbs: 9.2g | Fiber: 0.9g | Net Carbs: 8.3g
Calories: 156 | Fat: 12.4g | Protein: 5.8g | Total Carbs: 7.8g | Fiber: 2.9g | Net Carbs: 4.9g
Calories: 201 | Fat: 22.3g | Protein: 3g | Total Carbs: 1.1g | Fiber: 0g | Net Carbs: 1.1g
Calories: 188 | Fat: 19.1g | Protein: 3.8g | Total Carbs: 3.7g | Fiber: 1g | Net Carbs: 2.7g
All the nuts on this list work for keto, but the best options if you’re strict on carbs are pili nuts, pine nuts, macadamia nuts and pecans.
The one thing to keep in mind is that all nuts have a lot of calories in them. They’re quite a condensed energy source, too—so don’t go crazy eating several ounces at a time. An ounce or two a day is good for most people, especially if you’re trying to lose weight.
Ways to Incorporate More Nuts Into Your Diet
Looking for more ways to add nuts into your diet? Try these:
- Eat them as an afternoon snack: An ounce or two of nuts can help curb afternoon cravings and give your muscles a little protein boost after a workout. Pack them in your bag for a quick snack at work or after the gym.
- Eat nut butters: If you aren’t in the mood for regular nuts for whatever reason, try spreading your favorite nut butter (we like almond butter and FBOMB Macadamia Nut Butter) onto celery sticks or low-carb crackers.
- Cook with nuts: Whether it’s mixing almond flour into your favorite low-carb treats or garnishing a dish with fresh pine nuts or pistachios, nuts are about as versatile as they are delicious.
- Add them to salads: An easy, nutritious garnish that pairs well with vinaigrette dressings and fresh vegetables. A win-win!
- Bread your proteins: You can use almond flour to bread chicken or fish, or even put chopped pecans on a piece of white fish. You’ll love the texture!
And don’t be afraid to experiment with adding nuts to different recipes. In our experience, it’s unlikely that you’ll ever be disappointed by anything you try!