Figuring out the right foods for a high-fat and low-carb Ketogenic diet can be tricky at times. Many seeds and nuts are low in carbs and high in fats, which make them the right fit for a keto diet. We have listed the best nuts for Keto diet in this article.
These nuts Keto diet-friendly nuts are high in fiber, protein, minerals, vitamins, and antioxidants. Some of the nuts are lower carb nuts than the others.
If you have always wondered, Are almonds, cashews, peanuts, pistachios, and other nuts keto-friendly, then you will get all your answers in this article.
Here are the best seeds and nuts for your keto lifestyle that you should start including in your diet.
Best Nuts For Keto Diet
Pecans
Pecans are tree nuts with amazing nutrition profiles for a keto diet. These are high in healthy fats and also help in reducing insulin. Pecans can be consumed in a keto diet as a snack or crushed and even for a low carb crunchy crust for chicken and fish.
28grams of pecan nuts contain
- Calories: 196
- Protein: 3 grams
- Fat: 20 grams
- Total carbs: 4 grams
- Fiber: 3 grams
- Net carbs: 1 gram
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Brazil nuts
Brazil nuts are tree grown nuts found in South America. Brazil nuts are a good source of selenium, which is a trace mineral that helps in different body functions like protein synthesis and reproduction. This is one of the best nuts to include in the keto diet. One brazil nut can provide more than 100% of the daily selenium requirement.
28 grams of brazil nut contains:
- Calories: 185
- Protein: 4 grams
- Fat: 19 grams
- Total carbs: 3 grams
- Fiber: 2 grams
- Net carbs: 1 gram
You should limit your daily brazil nut intake to only 1-3 because of high selenium content. Too much can have a negative impact on your health.
Chia seeds
Chia seeds are another keto-friendly nut. These are tiny, black, or white and firm seeds packed with healthy omega-3 fats and fiber. Chia seeds are an excellent plant-based source of healthy fats with anti-inflammatory properties. Daily consumption of chia seeds can help in losing weight.
28 grams of chia seeds contain:
- Calories: 138
- Protein: 5 grams
- Fat: 9 grams
- Total carbs: 12 grams
- Fiber: 10 grams
- Net carbs: 2 grams
Chia pudding is mostly eaten as soaked. You can also add it to protein shakes and smoothies or use them in cracker recipes for extra crunch.
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Macadamia nuts
Macadamia nuts are native to Australia. These are loaded with fat, which makes them appropriate for Keto Diet. Macadamia nuts are low in carbs and are known to improve cholesterol levels. These are great for high-fat snacks. Macadamia nuts are available in different forms like butter, nut milk, and flour to replace other high carb alternatives.
28 grams of Macadamia nuts contain:
- Calories: 204
- Protein: 2 grams
- Fat: 21 grams
- Total carbs: 4 grams
- Fiber: 2 grams
- Net carbs: 2 grams
Flax seeds
Flax seeds had to be on our list of best nuts on the keto diet. Flax seeds are loaded with omega-3 fats and fiber.
Flax seeds are known for their potential health benefits on heart and blood pressure. In a study of 100 people with high blood pressure, eating flax seeds for six months showed signs of a reduction in their blood pressure level.
28 grams of flax seeds contains:
- Calories: 131
- Protein: 6 grams
- Fat: 9 grams
- Total carbs: 9 grams
- Fiber: 8 grams
- Net carbs: 1 gram
Flax seeds can also be bought as ground and whole meals, and both can be added to keto-friendly soups, baked food, protein shakes, and smoothies. You can also find flax milk in the market, which is a good low carb alternative to cow milk.
Walnuts
Walnuts are a popular tree nut that is grown and eaten worldwide. These are high in fat and keto-friendly nuts, which benefits heart health by reducing heart diseases like high cholesterol level and blood pressure.
28gramas of walnut contains:
- Calories: 185
- Protein: 4 grams
- Fat: 18 grams
- Total carbs: 4 grams
- Fiber: 2 grams
- Net carbs: 2 grams
A study done on 100 people showed that people who were on a low-calorie diet and consumed 15% calories from walnuts had lower levels of bad cholesterol and higher blood pressure reduction than people with a standard low-calorie diet. (source)
Walnuts are a satisfying snack or can be used as a keto-friendly ingredient in low-carb fudge or brownies. These are also a good addition to salads.
Read More- Best Keto-freindly Cookie Recipes For Snacking
Hemp seeds
Hemp hearts or hemp seeds are the seeds of Cannabis Sativa Plant. The seeds are a good source of healthy fats and plant-based protein.
Research indicates that hemp seeds have unique protein, which helps in reducing blood pressure. These are also high in linoleic acid, which is a healthy fat known to work against Alzheimer’s and other neurological diseases.
28 grams of hemp seeds contain:
- Calories: 155
- Protein: 9 grams
- Fat: 14 grams
- Total carbs: 2 grams
- Fiber: 1 gram
- Net carbs: 1 gram
Hemp seeds are used in many Keto-friendly Recipes, also as a crunchy salad topping, a substitute for oats and grits, and can also be mixed in shakes and smoothies.
Hazelnuts
Hazelnuts are also keto nuts that have a very smooth and buttery texture, which makes them perfect for deserts.
Hazelnuts are a great source of Vitamin E, and one-ounce serving provides 28% of the daily vitamin E intake. Vitamin E is known to reduce heart diseases and works as a powerful antioxidant that removes harmful radical compounds from the body.
28 grams of Hazelnuts contain:
- Calories: 178
- Protein: 4 grams
- Fat: 17 grams
- Total carbs: 5 grams
- Fiber: 3 grams
- Net carbs: 2 grams
The texture and taste of hazelnuts are perfect to pair with chocolates. Combine hazelnuts with a good quality dark chocolates to make low carb, keto-friendly desserts.
Hazelnut flour is a great low carb keto-friendly alternative to grain flours.
Peanuts
Peanuts are closely related to legumes, beans, and lentils rather than nuts. These are widely available and are a great choice for people who follow the keto diet.
Peanuts are a great source of plant-based protein and essential amino acids. Peanuts have a high content of leucine, an essential branched-chain amino acid that promotes muscle growth. (Source)
28 grams of peanuts contain:
- Calories: 164
- Protein: 7 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
Peanuts are mostly consumed in the form of peanut butter, which makes a great addition to protein shakes, smoothies, or keto desserts. Peanuts are also used in Asian-style Sauces like the satay sauce, and it is also added in certain dishes for extra crunch like stir-fries.
It’s best to consume unsalted peanuts and unsweetened natural peanut butter.
Sunflower seeds
Sunflower seeds have become a popular ingredient in high-fat snacks. This is an excellent Keto-diet addition.
Sunflower seeds have many health benefits. These are high in anti-inflammatory antioxidants like flavonoids, vitamin E, and phenolic acid.
28 grams of shelled sunflower seeds contain:
- Calories: 164
- Protein: 6 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
Sunflower seeds can be eaten as it is like a snack and also as salad toppings. You can also buy sunflower seed butter from grocery stores. Make sure to buy unsalted seeds.
Almonds
Almond, is a versatile keto-friendly diet nut. Almonds can be used as flour, butter, milk for your daily keto meals.
Like other tree nuts, almonds have many health benefits. It has high amounts of protein, fiber, and healthy fats. These are also rich in Vitamin E, copper, magnesium, and antioxidants like proanthocyanidins.
28 grams of Almonds contain:
- Calories: 164
- Protein: 6 grams
- Fat: 14 grams
- Total carbs: 5 grams
- Fiber: 3 grams
- Net carbs: 2 grams
Research shows that consuming almonds decreases the risk of health conditions like heart disease, type-2 diabetes, and Alzheimer’s.
You can roast them or eat raw as a healthy low-carb keto snack. You can also make keto-friendly almond milk and butter at home or buy from grocery stores. Almonds flour is a great low-carb alternative to grain flours.
Final Words:
Seeds and nuts are very filling, healthy, and versatile foods that are popular with people who follow high-fat, low-carb diets like the Ketogenic diet.
These add variety, flavors and also crunch to keto snacks and meals. Both seeds and nuts are good sources of protein, fats, fiber, minerals, vitamins, and antioxidants.
We have listed the best seeds and nuts for the keto diet, which are low in carbs and high in healthy fats.
These seeds and nuts can be either eaten alone as snacks or by adding to shakes, salads, desserts, and other recipes. Some of these nuts and seeds can be processed into spreads, milk, and flour.
Make them a part of your daily keto meals and let us know in the comments which nuts or seeds you like eating the most.
