The Healthiest Nuts for the Keto Diet

The Healthiest Nuts for the Keto Diet
It's no coincidence that nuts sit atop most keto grocery shopping lists.

They're a healthy, tasty, and filling food that can be used in a variety of different ways. Not only are nuts great for snacking, they're also awesome for garnishing dishes and recreating low-carb versions of your favorite foods. (Hint: pancakes, waffles, and bread.)

Whether you’re a keto rookie or veteran, you may be wondering: What are the healthiest nuts on keto? And how many can I eat if I want to lose weight or stay in ketosis?

In this guide, we'll walk you through the health benefits of nuts, compare nutritional facts of the most popular kind, and share our 10 favorite recipes that include nuts. 

Health Benefits of Nuts

Nuts are a healthy food filled with both macronutrients and micronutrients.

While each individual type of nut varies, most contain:

  • Heart-healthy fats
  • Protein
  • Only a few grams of carbs
  • Fiber
  • Vitamin E
  • A host of B vitamins (thiamin, riboflavin, folate, etc.)
  • Minerals like potassium, phosphorus, selenium, calcium, and magnesium
This is why many keto and low-carb dieters eat nuts on a regular, if not daily basis. They're good for you and have a solid macronutrient profile that won't put you over your daily carb limit.

Keto-Friendly Nuts 

Below is a list of the nutrition facts for one ounce of the most popular nuts on keto.

Almonds [1]

Calories: 161 | Fat: 13.8g | Protein: 5.9g | Total Carbs: 6.1g | Fiber: 3.4g | Net Carbs: 2.7g

Macadamia Nuts [2]

Calories: 201 | Fat: 21.2g | Protein: 2.2g | Total Carbs: 4g | Fiber: 2.4g | Net Carbs: 1.6g

Pecans [3]

Calories: 193 | Fat: 20.2g | Protein: 2.6g | Total Carbs: 3.9g | Fiber: 2.7g | Net Carbs: 1.2g

Walnuts [4]

Calories: 183 | Fat: 18.3g | Protein: 4.3g | Total Carbs: 3.8g | Fiber: 1.9g | Net Carbs: 1.9g

Cashews [5]

Calories: 155 | Fat: 12.3g | Protein: 5.1g | Total Carbs: 9.2g | Fiber: 0.9g | Net Carbs: 8.3g

Pistachios [6]

Calories: 156 | Fat: 12.4g | Protein: 5.8g | Total Carbs: 7.8g | Fiber: 2.9g | Net Carbs: 4.9g

Pili Nuts [7]

Calories: 201 | Fat: 22.3g | Protein: 3g | Total Carbs: 1.1g | Fiber: 0g | Net Carbs: 1.1g

Pine Nuts [8]

Calories: 188 | Fat: 19.1g | Protein: 3.8g | Total Carbs: 3.7g | Fiber: 1g | Net Carbs: 2.7g

All the nuts on this list work for keto, but the best options if you're strict on carbs are pili nuts, pine nuts, macadamia nuts and pecans. 

The one thing to keep in mind is that all nuts have a lot of calories in them. They're quite a condensed energy source, too—so don't go crazy eating several ounces at a time. An ounce or two a day is good for most people, especially if you’re trying to lose weight.

Ways to Incorporate More Nuts Into Your Diet

Looking for more ways to add nuts into your diet? Try these:
  • Eat them as an afternoon snack: An ounce or two of nuts can help curb afternoon cravings and give your muscles a little protein boost after a workout. Pack them in your bag for a quick snack at work or after the gym.
  • Eat nut butters: If you aren't in the mood for regular nuts for whatever reason, try spreading your favorite nut butter (we like almond butter and FBOMB Macadamia Nut Butter) onto celery sticks or low-carb crackers.
  • Cook with nuts: Whether it's mixing almond flour into your favorite low-carb treats or garnishing a dish with fresh pine nuts or pistachios, nuts are about as versatile as they are delicious. 
  • Add them to salads: An easy, nutritious garnish that pairs well with vinaigrette dressings and fresh vegetables. A win-win!
  • Bread your proteins: You can use almond flour to bread chicken or fish, or even put chopped pecans on a piece of white fish. You'll love the texture!
And don't be afraid to experiment with adding nuts to different recipes. In our experience, it's unlikely that you'll ever be disappointed by anything you try!

Our 10 Favorite Nut Recipes 

It was a bit of a challenge to narrow down our favorite low-carb nut recipes. But here are ten keto-friendly dishes and snacks we love to make with nuts like almonds, pecans, and pine nuts!

1. Fluffy Almond Flour Keto Pancakes 

One of the best things about nuts on keto is they make foods that were previously off-limits accessible again. Almond flour, which is super finely ground almonds, should be a staple in your pantry if you're eating low-carb. It has a fraction of the carbs and more fiber and protein than traditional flour!

Oh—and they make these fluffy almond pancakes delicious!

2. Easy Keto Bread

The first food most low-carbers tell you is off limits is bread. But once again, almond flour saves the day. This bread has 5.5g of protein and only 1.5g of net carbs per serving!

keto bread

3. Frozen Chocolate Macadamia Nut Butter Bombs

Fat bombs are the perfectly satisfying snack that makes reaching for dessert or sweet foods much less exciting. This variation is made with healthy, fatty ingredients like FBOMB Macadamia Nut Butter, KetoLogic KetoMeal, and organic FBOMB Coconut Oil.

chocolate macadamia fat bombs

4. Low-Carb Pecan Blondies

These low-carb blondies couldn't be easier to make, and they're packed with 2 of our favorite nuts on keto: pecans and macadamia nuts. With only 2g of net carbs per serving, you can snack on a second one without feeling guilty!


5. Paleo Broccoli and "Cheese"

You see now that nuts are a good way to make tasty keto desserts. But sweets aside for a minute, did you know you can use cashews to recreate "cheese?”

Sure, on keto you can have cheese no problem. But if you have dairy allergies or also follow the paleo diet, softening cashews overnight is a great way to get that satisfying cheesy taste. 

Keto broccoli and cheese

6. Homemade Pesto

Pesto is one of our favorite sauces and marinades to put on meats or fresh vegetables. Pine nuts and basil are the two main ingredients that really give it that herby, nutty flavor. This gluten-free pesto is a great version to keep in your keto recipe file! Yum!


7. Dijon Roasted Beet Salad with Pistachios 

Okay, we originally made this recipe for Thanksgiving. But we've been known to make it a few times throughout the year, too. This recipe is the perfect example of a time we use nuts on keto to garnish a dish and take it over the top. You're going to love it!

dijon beet salad

8. Homemade Keto Snack Bars

A quick and easy protein-packed snack, these keto snacks bars only have 3.5g of net carbs per serving! They're made with a variety of nuts like almonds, pecans and sunflower seeds, then lightly sweetened using KetoLogic Erythritol. Perfect for on-the-go!

homemade keto bars

9. Keto Pecan Bites

Another tasty crunchy low-carb morsel, these keto pecan bites are both low-carb and high fiber, boasting 5g of fiber per serving (about 20% of your daily requirements). The perfect excuse to have a second, or maybe a third!


10. Low-Carb Biscuits and Gravy

Confused as to how biscuits and gravy made this top 10 list? You won't be once you try this savory Southern breakfast classic and see just how awesome almond four is for making low-carb dough. This is one you must try to believe.For more low-carb meals and snack ideas like these (and other tasty ways to incorporate nuts into your diet), check out our keto recipes.

keto biscuits and gravy

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