13 Keto-friendly Nuts and Seeds

Can I eat nuts and seeds on the keto diet?

Yes you can!

But

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:

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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)

Calories – 196
Net carbs – 1.2
Fat – 20.4
Protein – 2.6

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)

Calories – 187
Net carbs – 1.2
Fat – 19
Protein – 4.1

They are rich Selenium. In fact, one pill provides the daily recommended amount.

They are best eaten as snacks in moderation because eating too much of them on a regular basis can lead to consuming too much selenium.

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)

Calories – 204
Net carbohydrates – 1.5
Fat – 21.5
Protein – 2.2

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)

Calories – 178
Net carbs – 2
Fat – 17.2
Protein – 4.2

Another good source of Vitamin E as well as copper and magnesium.

Hazelnut should be famous for its use in chocolate and Nutella. You can even make your own low-carb, sugar-free Nutella substitute.

5- Nut

Walnut is a popular tree nut grown all over the world.

Ounce Macros (14 Medium Halves)

Calories – 185
Net carbs – 2
Fat – 18.5
Protein – 4.3

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)

Calories – 164
Net carbs – 2.6
Fat – 14.1
Protein – 6

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.

Calories – 188
Net carbs – 2.6
Fat – 19.1
Protein – 3.8

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.

Calories – 152
Net carbohydrates – 0.4
Fat – 12
Protein – 5.2

It contains omega-3 fatty acids and is rich in fiber.

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.

Calories – 180
Net carbs – 1
Fat – 15
Protein – 10

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.

Calories – 138
Net carbohydrates – 2.2
Fat – 8.7
Protein – 4.7

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.

Calories – 155
Net carbs – 3.2
Fat – 13.4
Protein – 4.8

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.

Calories – 166
Net carbs – 3.2
Fat – 14.6
Protein – 5.9

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.

Calories – 164
Net carbs – 3.2
Fat – 14.4
Protein – 5.8

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.

But

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.

conclusion

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.