{"id":26,"date":"2021-09-13T12:59:20","date_gmt":"2021-09-13T12:59:20","guid":{"rendered":"https:\/\/ketodietchoice.com\/?p=26"},"modified":"2022-02-04T20:01:03","modified_gmt":"2022-02-04T20:01:03","slug":"the-healthiest-nuts-for-the-keto-diet","status":"publish","type":"post","link":"https:\/\/ketodietchoice.com\/the-healthiest-nuts-for-the-keto-diet\/","title":{"rendered":"The Healthiest Nuts for the Keto Diet"},"content":{"rendered":"

It’s no coincidence that nuts sit atop most\u00a0keto grocery shopping lists.<\/p>\n

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.\u00a0(Hint: pancakes, waffles, and bread.)<\/i><\/p>\n

Whether you\u2019re a keto rookie or veteran, you may be wondering:\u00a0What are the healthiest nuts on keto? And how many can I eat if I want to lose weight or stay in ketosis?<\/i><\/p>\n

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.<\/p>\n

 <\/p>\n

Health Benefits of Nuts<\/h2>\n

Nuts are a healthy food filled with both macronutrients and micronutrients.<\/p>\n

While each individual type of nut varies, most contain:<\/p>\n

    \n
  • Heart-healthy fats<\/li>\n
  • Protein<\/li>\n
  • Only a few grams of carbs<\/li>\n
  • Fiber<\/li>\n
  • Vitamin E<\/li>\n
  • A host of B vitamins (thiamin, riboflavin, folate, etc.)<\/li>\n
  • Minerals like potassium, phosphorus, selenium, calcium, and magnesium<\/li>\n<\/ul>\n

    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.<\/p>\n

    Keto-Friendly Nuts<\/h2>\n

    Below is a list of the nutrition facts for one ounce of the most popular nuts on keto.<\/p>\n

    Almonds\u00a0<\/b><\/p>\n

    Calories: 161 | Fat: 13.8g | Protein: 5.9g | Total Carbs: 6.1g | Fiber: 3.4g | Net Carbs: 2.7g<\/p>\n

    Macadamia Nuts\u00a0<\/b><\/p>\n

    Calories: 201 | Fat: 21.2g | Protein: 2.2g | Total Carbs: 4g | Fiber: 2.4g | Net Carbs: 1.6g<\/p>\n

    Pecans\u00a0<\/b><\/p>\n

    Calories: 193 | Fat: 20.2g | Protein: 2.6g | Total Carbs: 3.9g | Fiber: 2.7g | Net Carbs: 1.2g<\/p>\n

    Walnuts\u00a0<\/b><\/p>\n

    Calories: 183 | Fat: 18.3g | Protein: 4.3g | Total Carbs: 3.8g | Fiber: 1.9g | Net Carbs: 1.9g<\/p>\n

    Cashews\u00a0<\/b><\/p>\n

    Calories: 155 | Fat: 12.3g | Protein: 5.1g | Total Carbs: 9.2g | Fiber: 0.9g | Net Carbs: 8.3g<\/p>\n

    Pistachios\u00a0<\/b><\/p>\n

    Calories: 156 | Fat: 12.4g | Protein: 5.8g | Total Carbs: 7.8g | Fiber: 2.9g | Net Carbs: 4.9g<\/p>\n

    Pili Nuts\u00a0<\/b><\/p>\n

    Calories: 201 | Fat: 22.3g | Protein: 3g | Total Carbs: 1.1g | Fiber: 0g | Net Carbs: 1.1g<\/p>\n

    Pine Nuts\u00a0<\/b><\/p>\n

    Calories: 188 | Fat: 19.1g | Protein: 3.8g | Total Carbs: 3.7g | Fiber: 1g | Net Carbs: 2.7g<\/p>\n

    All<\/i>\u00a0the 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.<\/p>\n

    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\u2014so don’t go crazy eating several ounces at a time. An ounce or two a day is good for most people, especially if you\u2019re trying to lose weight.<\/p>\n

    Ways to Incorporate More Nuts Into Your Diet<\/h2>\n

    Looking for more ways to add nuts into your diet? Try these:<\/p>\n

      \n
    • Eat them as an afternoon snack<\/b>: 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\u00a0quick snack\u00a0at work or after the gym.<\/li>\n
    • Eat nut butters<\/b>: If you aren’t in the mood for regular nuts for whatever reason, try spreading your favorite nut butter (we like almond butter and\u00a0FBOMB Macadamia Nut Butter) onto celery sticks or low-carb crackers.<\/li>\n
    • Cook with nuts<\/b>: 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.<\/li>\n
    • Add them to salads<\/b>: An easy, nutritious garnish that pairs well with vinaigrette dressings and fresh vegetables. A win-win!<\/li>\n
    • Bread your proteins<\/b>: You can use almond flour to\u00a0bread chicken\u00a0or fish, or even put chopped pecans on a piece of white fish. You’ll love the texture!<\/li>\n<\/ul>\n

      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!<\/p>\n","protected":false},"excerpt":{"rendered":"

      It’s no coincidence that nuts sit atop most\u00a0keto 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.\u00a0(Hint: pancakes, waffles, and bread.) Whether you\u2019re …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/26"}],"collection":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/comments?post=26"}],"version-history":[{"count":1,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/26\/revisions"}],"predecessor-version":[{"id":27,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/26\/revisions\/27"}],"wp:attachment":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/media?parent=26"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/categories?post=26"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/tags?post=26"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}