If you have asked the question, are nuts keto-friendly? Or if you want to know about seeds that are good for the keto diet, you have come to the right place!
This guide shares everything you need to know about keto-friendly nuts including the nutritional information, the best portion sizes, and net carb count.
Get all the information you need for a successful low-carb diet and learn about the best nuts for keto dieters as well as the best options for seeds for weight loss.
Keep in mind that this post contains affiliate links which means that if you make a purchase after clicking a link, I will receive a small portion of the sale at no additional cost to you.
Are Nuts Keto Friendly?
Yes! Nuts are great for keto diets but it is important to learn the nutritional information from different varieties of nuts to find the best to fit into your keto lifestyle.
This guide shares nutritional information including carb counts, to help you determine which nuts are the best and the worst for your keto diet. Let’s explore the optimal choices that align with your dietary goals and preferences.
Macadamia Nuts
Macadamia nuts are high in fat and low in carbohydrates, making them a perfect snack for people on a ketogenic diet.
These delicious treats are one of the highest-fat nuts available, with about 75% of their calories coming from fat. They are also low in carbohydrates, with only 3.9 grams of net carbs per ounce.
This makes them a great way to boost your fat intake and stay in ketosis.
In addition to being keto-friendly, macadamia nuts are also a good source of healthy fats, fiber content, and vitamins and minerals.
They are particularly high in monounsaturated fat, which is a type of fat that has been shown to improve heart health.
Macadamia nuts are also a good source of fiber, which can help keep you feeling full and satisfied. They are a good source of vitamins and minerals, including Vitamin B6, manganese, and copper.
So, if you’re looking for a healthy and keto-friendly snack, macadamia nuts are a great option. Just be sure to eat them in moderation, as they are high in calories.
A single one-ounce serving of Raw Macadamia nuts contains 3.9 g net carbs.
1 Ounce of Raw Macadamia nuts contains: 204 calories 2.2 grams of protein 3.9 grams of carbohydrates 21.5 grams of fat 2.4 grams of fiber
Brazil Nuts
Brazil nuts are keto-friendly. Plus, they are a good source of healthy fats and an excellent source of selenium.
However, they are also high in calories, so it is important to eat them in moderation.
A single one-ounce serving of Brazil nut contains 2 g net carbs.
1 Ounce of Brazil nuts contains: 186 calories 4.1 grams of protein 3.6 grams of carbohydrates 18.8 grams of fat 1.6 grams of fiber
Pine Nuts
Pine nuts are keto-friendly tree nuts. They are a good source of healthy fats and are low in carbohydrates.
They are also a good source of vitamins and minerals, including Vitamin E, manganese, magnesium, and phosphorus.
However, it is important to note that they are high in calories so be sure to eat them in moderation.
A 1/4 cup serving of Pine nuts contains 3 g net carbs.
A 1/4 cup of Pine nuts contains: 190 calories 8.0 grams of protein 5.0 grams of carbohydrates 17 grams of fat 2.0 grams of fiber
Pili Nuts
Pili nuts are keto-friendly. They are also a good source of healthy fats and are low in carbohydrates.
This makes them a great way to boost your fat intake and stay in ketosis.
They are also a good source of vitamins and minerals, including Vitamin E, manganese, magnesium, and phosphorus.
Overall, pili nuts are a healthy and keto-friendly snack. Just be sure to eat them in moderation, as they are high in calories.
A single one-ounce serving of Pili nuts contains about 1 net carb.
1 Ounce of Pili nuts contains: 204 calories 3.1 grams of protein 1.1 grams of carbohydrates 22.6 grams of fat <1.0 grams of fiber
Almonds
Almonds are low-carb nuts that are also good sources of fat-soluble vitamins. They are known to have a high fat content which makes them a good source of healthy fats. They are also a good source of fiber, vitamins, and minerals.
Almonds are a good source of B Vitamins, and monounsaturated fats, which is a type of fat that has been shown to improve heart health. They are also a good source of Vitamin E, manganese, magnesium, and phosphorus.
Almonds are a versatile keto-friendly food that can be enjoyed in many different ways. They can be cooked, ground into almond flour, or enjoyed in another nut flour mixture for cooking.
Raw almonds also make a great snack by themselves, in recipes like this easy keto almond bark. They can be easily added to a keto trail mix or used to make your own almond milk.
A single one-ounce serving of whole Almonds contains 2 g net carbs.
1 Ounce of whole-natural Almonds contains: 180 calories 6.0 grams of protein 6.0 grams of carbohydrates 15 grams of fat 4 grams of fiber
Cashews
Cashews are not exactly keto-friendly but can be eaten in moderation to obtain health benefits while fitting into your daily macros.
Although they are a good source of healthy fats, they are also high in carbohydrates.
A 1/4 cup of cashews contains about 8 grams of total carbohydrates which makes them a poor choice for people on a ketogenic diet, which aims to keep carbohydrate intake very low.
A 1/4 cup serving of Cashews contains 6 g net carbs.
The nutrition information for a 1/4 cup of Cashew nuts is: 200 calories 5.0 grams of protein 8 grams of carbohydrates 16.0 grams of fat 2.0 grams of fiber
Pecans
Pecans are known as low-carb nuts that are perfect for those on a keto diet. Low in carbohydrates, they’re an excellent source of healthy fats which makes eating this nut a great way to boost your fat intake and stay in ketosis.
Pecans have a long list of benefits according to their nutrition information such as vitamins and minerals, including Vitamin E, manganese, magnesium, and phosphorus.
Overall, pecans are a healthy and keto-friendly snack. Just be sure to eat them in moderation, as they are high in calories.
A 1/4 cup serving of pecan nuts contains 1 g net carbs.
The nutrition information for a 1/4 cup of Pecan nuts is: 210 calories 3.0 grams of protein 2.0 grams of carbohydrates 22.2 grams of fat 3.0 grams of fiber
Pistachio
Pistachios are a good source of fiber and healthy fats. They are also low in net carbs with moderate protein making them a good choice for people on the keto diet.
A 1-4 cup serving of pistachios contains about 6 grams of protein, 4 grams of fiber, and about 1 gram of net carbs.
They are also a good source of vitamins and minerals, including Vitamin B6, Vitamin K, and Magnesium.
A 1/4 cup serving of Pistachios contains 1 g net carbs.
The nutrition information for a 1/4 cup of Pistachios is: 190 calories 6.0 grams of protein 4.0 grams of carbohydrates 16.0 grams of fat 4.0 grams of fiber
Walnuts
Walnuts are one of the most popular keto-friendly foods that come from South America. They are a low-carb, high-fat nut that can help you stay in ketosis.
Walnuts are also a good source of omega-3 fatty acids, which are beneficial for heart health.
A 1/4 cup serving of Walnuts contains 1 g net carbs.
The nutrition information for a 1/4 cup of Walnuts is: 210 calories 5.0 grams of protein 3 grams of carbohydrates 20 grams of fat 3.0 grams of fiber
Hazelnuts
Hazelnuts are keto-friendly and they are also a good source of healthy fats. This makes them a great way to boost your fat intake and stay in ketosis.
Hazelnuts are also a good source of vitamins and minerals, including Vitamin E, manganese, magnesium, and phosphorus.
Overall, hazelnuts are a healthy and keto-friendly snack. Just be sure to eat them in moderation, as they are high in calories.
A 1/4 cup serving of Hazelnuts contains 2 g net carbs.
The nutrition information for a 1/4 cup of Hazelnuts is: 200 calories 5.0 grams of protein 5 grams of carbohydrates 19.0 grams of fat 3.0 grams of fiber
Peanuts
Peanuts are technically legumes, not nuts, but they are a popular keto-friendly snack for good reason. They are also a good source of vitamins and minerals, including Vitamin E, magnesium, and phosphorus.
They are often enjoyed in the form of peanut butter which plays a crucial role in a lot of keto recipes such as this no-churn keto ice cream and this keto peanut butter cup recipe.
A 1-ounce serving of shelled Peanuts contains 3 g net carbs.
The nutrition information for 1 ounce of Peanuts is: 200 calories 7.0 grams of protein 5 grams of carbohydrates 16.0 grams of fat 2.0 grams of fiber
Are Seeds Good for a Keto Lifestyle?
Seeds are a versatile and delicious way to add healthy fats, fiber, and nutrients to your keto diet.
Are Sunflower Seeds Keto Friendly?
Yes, sunflower seeds are keto-friendly. They are a good source of healthy fats and are low in carbohydrates.
Sunflower seeds are also a good source of vitamins and minerals, including Vitamin E, magnesium, and phosphorus.
Overall, sunflower seeds are a healthy and keto-friendly snack. Just be sure to eat them in moderation, as they are high in calories.
A 1-ounce serving of Sunflower Seeds contains 3 g net carbs.
The nutrition information for a 1-ounce serving of Sunflower Seeds is: 180 calories 7.0 grams of protein 5 grams of carbohydrates 15.0 grams of fat 2.0 grams of fiber
Are Chia Seeds Keto Friendly?
Yes, chia seeds are keto-friendly. They are a good source of healthy fats and fiber, and they are low in carbohydrates.
Chia seeds are also a good source of protein, polyunsaturated fats such as omega-3 fatty acids, and calcium.
They are also a good source of antioxidants.
A one-ounce serving of Chia Seeds contains about 2 g net carbs.
The nutrition information for a one-ounce serving of Chia Seeds is: 138 calories 4.7 grams of protein 12 grams of carbohydrates 8.7 grams of fat 9.8 grams of fiber
Are Sesame Seeds Keto Friendly?
Yes, sesame seeds are keto-friendly. They are a good source of healthy fats, protein, and fiber. They are also low in carbohydrates, making them a perfect snack for people on a ketogenic diet.
Sesame seeds are a good source of monounsaturated fat, which is a type of fat that has been shown to improve heart health.
Sesame seeds can be enjoyed as a crunchy topping for stir-fries and salads, or as an ingredient in keto crackers and keto bread. Tahini, a spread made from ground sesame seeds, is also a tasty, keto-friendly option.
A 1/4 cup serving of Sesame Seeds contains 3 g net carbs.
The nutrition information for a 1/4 cup of Sesame Seeds is: 200 calories 7.0 grams of protein 8 grams of carbohydrates 20 grams of fat 5.0 grams of fiber
Are Hemp Seeds Keto Friendly?
Yes, hemp seeds are keto-friendly. They are a good source of healthy fats and protein, and they are low in carbohydrates.
Hemp seeds are also a good source of omega-3 fatty acids, which are essential fatty acids that the body cannot produce on its own. Omega-3 fatty acids have been shown to have a number of health benefits, including reducing inflammation and improving heart health.
Hemp seeds are also a good source of protein which is important for satiety and can help you feel full after eating.
Hemp seeds can be eaten raw or cooked. They can be added to salads, smoothies, yogurt, or oatmeal.
They can also be used to make hemp milk, hemp butter, or hemp protein powder.
Just be sure to eat them in moderation, as they are high in calories.
A 1-ounce serving of Hemp Seeds contains 1.4 g net carbs.
The nutrition information for a 1-ounce serving of Hemp Seeds is: 157 calories 8.9 grams of protein 2.5 grams of carbohydrates 14 grams of fat 1.1 grams of fiber
Are Pumpkin Seeds Keto Friendly?
Yes, pumpkin seeds are keto-friendly. They are a good source of healthy fats and protein, and they are low in carbohydrates.
Pumpkin seeds are also a good source of magnesium, zinc, and iron. Magnesium is important for muscle function, nerve function, and blood sugar control.
Zinc is important for immune function and wound healing. Iron is important for carrying oxygen in the blood.
Pumpkin seeds can be eaten raw or roasted, you may enjoy this air fryer pumpkin seeds recipe.
They can be added to salads, yogurt, or oatmeal.
They can also be used to make pumpkin seed butter or pumpkin seed oil.
Just be sure to eat them in moderation, as they are high in calories.
A 1/4 cup serving of Pumpkin Seeds contains 5.5 g net carbs.
The nutrition information for a 1/4 cup of Pumpkin Seeds is: 71 calories 3 grams of protein 8.5 grams of carbohydrates 3 grams of fat 3 grams of fiber
Are Flax Seeds Keto Friendly?
Yes, flax seeds are keto-friendly. They are a good source of healthy fats and fiber, and they are low in carbohydrates.
Flax seeds are also a good source of omega-3 fatty acids, which are essential fatty acids that the body cannot produce on its own. Omega-3 fatty acids have been shown to have a number of health benefits, including reducing inflammation and improving heart health.
Flax seeds can be eaten raw or cooked. They can be added to salads, smoothies, yogurt, or oatmeal. They can also be used to make flaxseed meals or flaxseed oil.
Just be sure to avoid eating large quantities, as they are high in calories.
A one-teaspoon serving of Flax Seeds contains 0.2 g net carbs.
The nutrition information for one teaspoon of Flax Seeds is: 55 calories 1.9 grams of protein 3 grams of carbohydrates 4.3 grams of fat 2.8 grams of fiber
What are the Health Benefits of Nuts?
Nuts are a good source of antioxidants, which can help neutralize free radicals and reduce your risk of oxidative stress as well as help improve your immune system.
Nuts can lower the risk of cardiovascular disease and lower blood pressure as well as cholesterol levels. They are also a good source of protein, which is essential for protein synthesis.
Nuts are also a good source of oleic acid which is a monounsaturated fatty acid that is found in high concentrations in olive oil, avocados, and nuts.
Nuts are also a good source of magnesium, potassium, and Vitamin E. These nutrients are important for blood pressure control. Magnesium helps to relax blood vessels, potassium helps to balance the effects of sodium, and Vitamin E is an antioxidant that can protect blood vessels from damage.
Nuts are known as high-fat foods and these fats can help to lower LDL cholesterol levels and raise HDL cholesterol. High LDL cholesterol is a risk factor for heart disease, while high HDL cholesterol is a protective factor.
The American Heart Association recommends that adults eat 1.5 to 2 ounces of nuts per day.
Nuts are an excellent choice for those wanting to increase their monounsaturated fatty acids intake also known as MUFAs, which can help to improve insulin sensitivity and decrease risk factors associated with insulin resistance.
Eating the right nuts can help you to increase essential amino acids which are amino acids that the body cannot produce on its own and must be obtained from food.
They are also a good source of omega-3, the nuts with the highest omega-3 ratio are walnuts, followed by pecans, hazelnuts, and almonds. These nuts are good sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that the body cannot produce on its own.
How Can Nuts Lower Blood Sugar Levels?
Nuts can help to lower blood sugar levels. Studies have shown that people with diabetes who eat nuts regularly have lower blood sugar levels than those who don’t.
Nuts are a good source of fiber, which can help to slow down the absorption of sugar into the bloodstream.
They are also a good source of healthy fats, which can help to improve insulin sensitivity.
The American Diabetes Association recommends that people with diabetes eat 1 ounce of nuts per day, which equals about a handful of nuts. You can eat nuts as a snack, add them to salads, or use them in recipes.
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About Thirty Something Super Mom
My journey started after a Crohn's disease diagnosis, inspiring a commitment to well-being. This site shares my distinctive approach to healthy living with my collection of nutritious recipes that boast authentic flavors, mimicking the indulgence of traditional dishes. I love sharing guilt free recipes for low carb, keto, gluten-free, paleo, and the specific carbohydrate diet. I also share tips on natural living, including homemade cleaners and cleaning hacks. I also share my experience as a veterinary technician and pet groomer, to integrate pet health tips, homemade dog food recipes, and grooming insights to ensure your pets thrive.