7 Keto Friendly Nuts List (& The Ones You Should Avoid)

Nuts are nutritious and delicious and can be an excellent way to get a salty, crunchy snack. When following a low-carb keto diet, knowing the nutritional information on everything you eat is essential. Nuts are full of nutrients and healthy fats and can also be low-carb.

Which ones are best?

We can answer that question!

Are Nuts Keto-Friendly?

There are many keto-friendly nuts out there, which can be a very healthy addition to your diet. Most types of nuts are full of healthy fats. Additionally, nuts have a high-fat content (the healthy kind!), provide an excellent source of dietary fiber, and add protein to your diet.

Not all nuts fit nicely into a low-carb diet, so keto dieters must choose carefully to stay on track.

Also, when incorporating nuts into a ketogenic diet, it's important to be mindful of portion sizes, as the carbs can add up quickly. Also, opting for raw, unsalted nuts can help avoid added sugars and excessive sodium.

Which Nuts are Keto Friendly?

For the reader’s convenience, we have ranked the nuts from lowest to highest net carbs so you can make the best keto choices.

  • Brazil nuts: These nuts are grown in South America. Big on flavor, it has 185 calories, 4 grams of protein, and 1 net carb in a serving size of one ounce.

  • Pecans: A high-fat, keto-friendly nut that may help lower insulin levels, pecans have 196 calories, 1 net carb, and 3 grams of protein per ounce.

  • Hazelnuts: Hazelnuts have a lovely buttery texture and are a great source of Vitamin E. An ounce is only 178 calories, 4 grams of protein, and 2 net carbohydrates.

  • Walnuts: A very popular tree nut, walnuts are just 2 tiny net carbs with 4 grams of protein and 185 calories in an ounce.

  • Macadamia Nuts: High in fat (21 grams), Macadamia nuts are native to Australia. One ounce is right around 200 calories, 2 grams of protein, and 2 net carbs.

  • Pine Nuts: A key ingredient in making pesto, pine nuts are low in carbs. These nuts have 190 calories for an ounce, plus 4 grams of protein with only 3 net carbohydrates.

  • Peanuts: Technically, peanuts are a legume and not a nut, but since so many people consider them a nut, we are including them here. Peanuts have 164 calories, 7 grams of protein, and 4 net carbs per serving.

What are the Top 3 Healthiest Nuts?

Since we write content for a keto audience, it feels important to state that when ranking the top three healthiest nuts, we are not considering which are low-carb nuts. Bear that in mind when making dietary choices.

According to Healthline, almonds are the healthiest nut. Almonds are rich in Vitamin E, magnesium, and manganese and have many potential health benefits. Vitamin E is an antioxidant that protects your body's cells against oxidative damage. In addition, almonds are nutrient-dense, can reduce risk factors for heart disease, and help control blood sugar. Lastly, almonds can promote better gut health.

Many great products are made from almonds, ranging from almond flour and almond milk to almond butter. This is in addition to simply eating almonds as a snack or using them in cooking. Although almonds are not listed as one of the lowest-carb nuts, they can be enjoyed in moderation for an occasional keto snack.

The second healthiest nut is the pistachio. One of the lowest in calories (a mere 155 calories for one ounce) and fat (13 grams), this serving has 5 net carbs. Pistachios are of Vitamin B6 and have antioxidant and anti-inflammatory qualities. Groups of people who regularly eat pistachios in experiments often see a reduction in blood pressure.

When ranked by healthcare professionals, walnuts usually come up as the third healthiest nut. An excellent source of copper, walnuts have an immunity function and blood vessel development. Walnuts are known to reduce blood pressure, LDL cholesterol and triglycerides. They are rich in Omega 3.

Which Nuts to Avoid on Keto?

Pistachios and cashews are nuts high in total carbs (as well as net carbs). Although both nuts have other health benefits, they are not considered keto-friendly. Remember to check how many grams of net carbs each kind of nut has when determining the best nuts for your ketogenic diet.

Picture: The top picture contains mixed nuts, lower right dark chocolate-covered cashews, and lower left dark chocolate-covered almonds. Covering nuts in sugar-free dark chocolate is an excellent way to curb your sweet tooth. You are guaranteed to feel satisfied with a minimal amount! Check out Lily’s Dark Chocolate Covered Almonds on Amazon.