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Top Keto-Friendly Nuts To Add To Your Diet

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FACT CHECKED
  Published on February 3rd, 2021
  Reading time: 2 minutes
  Last modified September 22nd, 2022
Many nuts are keto friendly

Nuts are a quick and easy snack that is generally considered a part of a healthy diet. While nuts can be enjoyed on a keto diet, there are definitely some that are more keto-friendly than others. let’s discuss the carbohydrate content in various nuts and which are the top 5 most keto-friendly.

Carbs in Nuts

Different nuts come with different amounts of carbohydrates and some are more keto-friendly than others.

Pecans and macadamias are at the lower end (1-2g of net carbs/ounce) with almonds being in the middle ground (2-3g net carbs) and cashews at the higher end (8-9g net carbs/ounce).

The differing amounts of carbohydrates can become problematic with nuts. The pure convenience of nuts is a double-edged sword, on the one hand, if you have some macadamia nuts and the other some cashews, you may have a similar weight of nuts but the net carbohydrate in each hand will vary, this can cause some hiccups along the way.

For safety, on a ketogenic diet, it is best to stick to the lower carbohydrate nuts.

Top 5 keto-friendly nuts

Pecans

Net carbs – 1g per ounce

Nutrients – vitamin A, E, and B vitamins, folic acid, calcium, magnesium, potassium, and zinc.

 

Brazil nuts

Net carbs – 1g per ounce

Nutrients – Selenium, phosphorus, and magnesium

 

Macadamias

Net carbs – 2g per ounce

Nutrients – manganese, magnesium, and vitamin B1

 

Walnuts

Net carbs – 2g per ounce

Nutrients – copper and manganese

 

Almonds

Net carbs – 3g per ounce

Nutrients – vitamin E, Riboflavin, Magnesium, and Manganese

 

Least Keto-Friendly Nuts

Pistachios

5g net carbs per ounce

 

Cashews

8g net carbs per ounce

 

Chestnuts

12g net carbs per ounce

 

(Nutrition data source: http://nutritiondata.self.com)

 

Fats And Nutrients

Nuts are known to be incredibly nutritious snacks. With a high amount of healthy fats, the above nuts and a ketogenic diet can be a match made in heaven.

As well as this, nuts are high in soluble fiber, supporting gut function.

They also contain manganese, selenium, and magnesium, meaning that they can support electrolyte balance which can sometimes be problematic when transitioning to a ketogenic diet.

 

 

Word of Warning

Nuts are a high-calorie food.

They pack a very dense amount of energy within them, and for this reason, it is very easy to overdo it. Even if you are consuming keto-friendly nuts, too many can still slow your weight loss process and potentially even kick you out of ketosis.

A large handful of nuts will contain a lot more than a regular handful so be wary of portion distortion! Don’t gorge on nuts willy nilly, try and measure with weighing scales to keep a good hold on how many you are eating. This is especially important if trying to lose weight.

Many of the health benefits associated with consuming nuts can be far outweighed if you are over-consuming!

 

 

What Are Your Favorite Keto-Friendly Nuts?

Comment below and let us know!

 

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