Can I eat nuts and seeds on the keto diet?
Yes you can!
Not all nuts and seeds are created equal.
Some of them fit better with your ketogenic lifestyle than others. Scroll down to see our list of the best nuts and seeds for the keto diet.
They are generally healthy and nutritionally dense, and have a low to moderate glycemic index. It is also naturally gluten-free.
So yeah, they are kind of perfect!
Most importantly, many nuts and seeds are low in carbs, rich in healthy fats, and moderate levels of protein.
Yes there is Many types of nuts And seeds, but based on their macros and their nutritional profile, these are the best to add to your ketogenic diet:
This post contains affiliate links. I get a small commission from eligible purchases made through these links. This is at no additional cost to you and it helps me create this content.
The best nuts for keto
Nuts are very nutritious and full of a variety of vitamins and minerals.
For the key vitamins and minerals found in the various nuts, check out This resource is from the USDA Agricultural Research Service.
We’ve got all the macros from MyFitnessPal And the US Department of Agriculture FoodData Central database.
Now, let’s focus on the nuts that are best for the keto diet. We list our favorites here from best to worst.
1 – Pecans
Pecans are tree nuts with a sweet and buttery flavor, floral and woodland scent.
Ounce Macros (15 to 19 halves average)
It contains vitamin E and various minerals.
These are the nuts with the lowest net carbs of all nuts.
This is why I usually use pecans, instead of walnuts when I make my favorite caramelized nuts. The caramelized nut recipe is in the middle of the page.
2 – Brazil nuts
Brazil nuts come from trees native to Peru, Brazil, and Bolivia, and have a rich, nutty flavor, with a smooth and buttery texture.
Ounce macros (6 to 8 medium nuts)
3 – Macadamia
These round nuts native to Australia have a subtle sweetness with a buttery flavor and creamy texture.
Macros per ounce (9 to 12 cores)
They are a good source of magnesium, which is one of the minerals that ketogenic needs in general.
It is the nuts with the highest level of fats.
4 – Hazelnuts
Hazelnut, from hazelnut as it is known, has a distinctive nutty flavor and toasted, with a hint of earthy flavors.
Macros per ounce (19 to 21 cores)
Walnut is a popular tree nut grown all over the world.
Ounce Macros (14 Medium Halves)
They are rich in omega-3 fatty acids and are great for low-carb snacks and desserts.
6 – almonds
Almonds are famous for their coated and woody flavor, with a bitter flavor in origin. But the domesticated has a sweeter flavor.
Macros per ounce (23 to 25 cores)
There is another good source of Vitamin E in addition to calcium and magnesium.
They are the most versatile of the nuts, and their milk is popular with vegetarians. Many low-carb breads and cakes are made with almond flour.
Personally, I always have a tub of nut butter like this one below in the fridge when I’m really hungry or need a quick snack.
7 – pine
Pine has a unique, earthy flavor. It is grown in the United States, Europe and Asia. Technically they are the seeds of the pine tree.
But since we tend to eat them the same way we eat nuts, let’s assume for the sake of this discussion they are nuts.
There is another good source of Vitamin E in addition to calcium and magnesium.
They are the most expensive of the nuts discussed here.
You can enjoy a light meal or add it to salads for super delicious flavor. It is likely better known as an important ingredient in pesto.
If you are missing some of your favorite nuts scroll down, you might be on our avoidance list.
The best keto seeds
Here they are, from best to worst.
1 – Flaxseed
Flax seeds have a mild, nutty flavor with an earthy flavor.
A note of caution. If you count your total carbs, know that their total carbs are 8.2 grams per 1 ounce. Its fiber content is high at 7.8 grams per ounce.
This is the seed with the lowest amount of net carbs.
You can sprinkle it on salads but to get the most out of it, you’ll need to grind it. Add ground seeds to soups, smoothies, and baked goods.
2- Hemp seeds
Hemp seeds may have a controversial reputation because they come from the Hemp sativa plant. However, the hemp plant comes in different varieties and the hemp plant, where hemp seed comes, contains only trace amounts of the psychoactive compound. THC (THC).
These small greenish-brown seeds have a pleasant nutty taste, with a flavor that resembles a mixture of sunflower and pine seeds.
It is rich in iron, magnesium, phosphorous, phytosterols, potassium, zinc, vitamin B and vitamin E.
It is rich in essential fatty acids and magnesium.
3 – chia
Chia seeds are small, soft black seeds that have a very light flavor and a little nutty.
It is rich in fiber and omega-3 fatty acids.
As with flaxseeds, chia seeds are high in carbohydrates. Total carbs are 11.9 grams per 1 ounce serving. 9.5 grams of fiber.
If you’re looking to increase your fiber intake, enjoy chia pudding or a great keto breakfast.
4- Sesame seeds
These little white seeds that you often see on top of your burger bread are sweet and nutty, and when roasted, they’ll taste like almonds.
They are a good source of calcium and magnesium.
When compared to other seeds, the carb count is on the higher side. So, stick to using them to add flavor to your favorite low-carb breads and rolls.
5- Sunflower seeds
Sunflower seeds have a mild, nutty taste. More than half of sunflower production comes from Ukraine and Russia.
For a detailed discussion on sunflower seeds, visit – Are Sunflower Seeds Keto.
6 – Pumpkin seeds
Pumpkin seeds, also known as pepitas, have a mild nutty taste.
They are a good source of iron and magnesium.
They are great as snacks and baked goods.
Nuts and seeds to avoid
The two worst types of nuts are cashews with 8.3 grams of net carbs per ounce, and pistachios with 4.9 grams of net carbs per ounce.
From a purely college standpoint, most seeds are fine if you manage your portion size.
How about peanuts?
We are not discussing peanuts here because peanuts are legumes, not nuts.
If you look at only net carbs, you will find that peanuts contain the same amount of net carbs as almonds.
Therefore, in moderation they should be fine.
More on nuts and seeds
They serve as an affordable snack, and are great for adding crunch to many dishes and when processed, they can be used in a number of other ways.
So, let’s think about why you eat them, what to look for when buying them, the best way to eat them, and ideas to enrich your keto menu with nut and seed products.
Why eat nuts and seeds
What to look for when buying nuts and seeds
The best way to take it
The easiest is to eat the nuts raw or roasted but to get the most nutrition from the nuts and seeds it is best to revitalize them or germinate them.
We discuss how and why here in this article on whether sunflower seeds are keto.
If you like roasted nuts, you will probably want to roast them yourself. You can fry it in a frying pan or roast it slowly in your oven. Neither method requires any oil.
As a general rule, stay away from nut and seed oils. One of the few exceptions is keto-friendly high oleic sunflower oil.
Enrich your keto diet menus with products of nuts and seeds
If you’re a fan of keto, you probably don’t snack a lot.
So you may not want to snack on nuts, but they can still add flavor and spunk to keto meals.
Use it to add crunch. Add nuts and / or seeds to salads and vegetable dishes.
Making trail mixes, Breakfast bars, and even low-carb muesli.
Crush them well and add them to low carb baking mixes for fish, chicken, or meat dishes.
Lay them on the ground and use them as a crust for low-carb waffles and keto-friendly cheesecakes.
Use the flour of nuts and seeds to make delicious low-carb cakes and pastries and other delicious foods. (Almond flour is the most common flour, but it is by no means the only flour you can use.)
Use the seeds to make low-carb bread and rusk.
Hazelnut milk is a good alternative to non-dairy keto recipes.
Enjoy nut butter as a better alternative to peanut butter.
So, when you are on a keto diet, the versatility of nuts and seeds will help you create keto-friendly alternatives to foods naturally rich in carbohydrates.
Just keep in mind that the more processed nuts and seeds, the more calorie-dense they are. Therefore, you’ll want to limit your intake of nut butter and flour.
If your goal is to lose weight and stop losing weight, you may be eating more nut products than you should. Reassess your macros and caloric intake.
Many nuts and seeds are keto-friendly. But not all!
Stick to low-carb foods and stay away from high-carb nuts like cashews and pistachios.
Nuts are especially nutritionally dense, so always keep your portion sizes in mind.
Be wary of nut butter, seeds, flour, and milk because the serving size contains more calories than you expect, and you may end up eating a lot more.
So, add nuts to your meals for an extra flavor, but when it comes to eating nuts, follow the golden rule. Do not eat until you feel hungry. Don’t snack for snacks.
Keto Stamp approval?
All 13 nuts and seeds discussed above are approved when eaten in moderation.