What Are the Most Keto-Friendly Nuts?

Nuts are a great food to incorporate while on a keto diet.

Many nuts are low in net carbs (total carbohydrates minus total fiber), while being high in fat, making them an excellent choice. Nuts are also very nutrient-dense as they contain protein and high amounts of vitamins, minerals, and antioxidants.

Below, you’ll find a list of the best nuts for a keto diet based on nutrition information provided by the United States Department of Agriculture (USDA).

The Most Keto-Friendly Nuts.

1. Pecans

Pecans are an excellent choice for individuals on a keto diet and are probably one of the best nuts for keto given their nutrition content. One ounce (28 grams) of pecans has the following nutrient profile (2):

Calories: 196 kcal

Protein: 3 grams

Fat: 20 grams

Carbs: 4 grams

Fiber: 3 grams

Net carbs: 1 gram

2. Brazil nuts

Brazil nuts are another one of the best nuts for keto diet because of their high fat and low carb profile. One ounce (28 grams) of brazil nuts contain (3):

Calories: 187 kcal

Protein: 4 grams

Fat: 19 grams

Carbs: 3 grams

Fiber: 2 grams

Net carbs: 1 gram

3. Macadamia nuts

Macadamia nuts are another great nut to consume while on a keto diet. The nutrient profile of one ounce (28 grams) of macadamia nuts is (4):

Calories: 204 kcal

Protein: 2 grams

Fat: 21 grams

Carbs: 4 grams

Fiber: 2 grams

Net carbs: 2 grams

4. Walnuts

Two walnut halves and some whole walnuts.

Walnuts are a very popular nut and are a very keto-friendly choice. One ounce (28 grams) of walnuts contain (5):

Calories: 185 kcal

Protein: 4 grams

Fat: 18 grams

Carbs: 4 grams

Fiber: 2 grams

Net carbs: 2 grams

5. Hazelnuts

Hazelnuts are a delicious nut and are also low in carbs, making them a great choice for individuals on a keto diet. The nutrient profile of one ounce (28 grams) of hazelnuts is (6):

Calories: 178 kcal

Protein: 4 grams

Fat: 17 grams

Carbs: 5 grams

Fiber: 3 grams

Net carbs: 2 grams

6. Almonds

A small pile of almonds.

Almonds are one of the more popular nuts and for good reason – they’re delicious and very versatile! These are a great option for individuals on a keto diet. One ounce (28 grams) of almonds contain (7):

Calories: 164 kcal

Protein: 6 grams

Fat: 14 grams

Carbs: 6 grams

Fiber: 4 grams

Net carbs: 2 grams

7. Peanuts

While not technically a nut (peanuts are a legume), peanuts are still called a nut and considered a nut by many individuals. They are also one of the most popular and widely consumed “nuts.” One ounce (28 grams) of peanuts contain (8):

Calories: 161 kcal

Protein: 7 grams

Fat: 14 grams

Carbs: 5 grams

Fiber: 2 grams

Net carbs: 3 grams

8. Pine nuts

Pine nuts in a bowl.

Pine nuts have a very unique taste and texture for a nut. They’re great for adding an additional boost of flavor to your meals or to make a keto-friendly pesto! One ounce (28 grams) of pine nuts contain (9):

Calories: 191 kcal

Protein: 4 grams

Fat: 19 grams

Carbs: 4 grams

Fiber: 1 gram

Net carbs: 3 grams

Summary

Nuts are a great food choice for individuals on a keto diet. They contain high amounts of fat, low amounts of carbohydrates, and are a rich source of other nutrients.

If you’re on a keto diet, try eating them as a quick, healthy snack or add them to your favorite keto meals for some extra nutrients!

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