Keto nuts – the best and the worst

What are the best and the worst nuts to eat on a keto diet? Check out this guide, the lower-carb (i.e. keto) options are to the left.

 

Low-Carb Nuts

The numbers below the nuts are the percent of digestible carbohydrates, i.e net carbs. This means that a hundred grams of nuts (3½ ounces or about three handfuls) will contain this many net carbs.1

The best and the worst

The three best options are to the left – Brazil, macadamia and pecan nuts – and can be eaten freely on a keto diet. This is because they are so full of healthy fats and so satisfying that it’s pretty much impossible to eat too many carbs this way.

The group in the middle can be enjoyed in moderation by most people on low carb.

The worst options are to the right, pistachio and (especially) cashew nuts. Be very careful with these nuts if you’re trying to lose weight or reverse your diabetes, as the carb grams will quickly add up. Just two handfuls of cashews contain 20 grams, the daily allowance on a keto low-carb diet.

Salt and reward

Most people find that nuts taste better and get more rewarding when they are salted. Be aware that this can often result in eating far more nuts than you need to stop your hunger, something that can slow down weight loss. A good option is to just bring out a small bowl of nuts, not the entire bag.

Recipes

Here are our most popular keto recipes featuring nuts.

More (including snacks)

 

 
 

Worse choices

chips

Of course all nuts are still better than most other snack options – like potato chips or candy. All nuts (even cashews) are much lower in carbs than these.

 

Top 7 keto nuts

Top 7 low-carb nuts

Here’s our list of the top 7 keto nuts, ranked by the amount of carbs.

  1. Pecan nuts – 100 g (3½ ounces or about three handfuls) contains 4 grams of net carbs.
  2. Brazil nuts – 100 g contains 4 grams of net carbs.
  3. Macadamia – 100 g contains 5 grams of net carbs.
  4. Peanuts – 100 g contains 7 grams of net carbs.
  5. Hazel nuts – 100 g contains 7 grams of net carbs.
  6. Walnuts – 100 g contains 7 grams of net carbs.
  7. Almonds – 100 g contains 10 grams of net carbs. Almonds can also be ground into almond flour. Its neutral flavor makes it a good substitute for high-carb flours, and it’s used in many keto recipes for bread or even pizza.
 
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More visual keto guides

Meal plans

Get lots of weekly keto meal plans, complete with shopping lists and everything, with our premium meal planner tool (free trial).
 

  • Keto Asian cabbage stir-fryMon
  • Keto flying Jacob casseroleTue
  • Keto meat pieWed
  • Keto pesto chicken casserole with feta cheese and olivesThu
  • Keto pizzaFri
  • Keto hamburger patties with creamy tomato sauce and fried cabbageSat
  • Keto chicken Garam masalaSun

More

A ketogenic diet for beginners
Ketogenic diet food list – what to eat
14-day keto diet plan
  1. Net carbs means that fiber is not counted.