The 13 Best Nuts and Seeds for Keto
- Dietitian.Lauren Hmede
- May 19, 2019
- 4 min read
The 13 Best Nuts and Seeds for Keto
If you are on a ketogenic diet then you need to choose wisely your nuts and seeds as this can be tricky.
Nuts are good souce of fiber, protein, fat, vitamins, minerals and antioxidants but some varieties are lower in carbs than others.
Here are the 13 best nuts and seeds to fit your keto lifestyle.
1. Pecans
Pecans are tree nuts with an excellent nutrient profile for keto.
One ounce (28 grams) of pecans provides:
· Calories: 196
· Protein: 3 grams
· Fat: 20 grams
· Total carbs: 4 grams
· Fiber: 3 grams
· Net carbs: 1 gram
They’re a high-fat, keto-friendly nut that may help reduce levels of insulin.
Insulin is a hormone that can cause your body to store fat, so it’s ideal to keep insulin levels low when trying to lose weight.
2. Brazil nuts
They are a type of tree nut grown in South America.
One ounce (28 grams) of Brazil nuts contains:
· Calories: 185
· Protein: 4 grams
· Fat: 19 grams
· Total carbs: 3 grams
· Fiber: 2 grams
· Net carbs: 1 gram
They’re also an excellent source of selenium, a trace mineral that is needed for various bodily functions, including reproduction and protein synthesis
One single Brazil nut provides more than 100% of your daily needs for selenium making it an ideal way to get enough of this vital mineral in your diet.
3. Chia seeds
Chia seeds are tiny, firm, black or white seeds that are packed with healthy fiber and omega-3 fats.
One ounce (28 grams) of chia seeds provides:
· Calories: 138
· Protein: 5 grams
· Fat: 9 grams
· Total carbs: 12 grams
· Fiber: 10 grams
· Net carbs: 2 grams
60% of their fat content is omega-3.
4. Macadamia nuts
Macadamia nuts are tree nuts native to Australia. They’re very high in fat, making them perfect for the keto diet.
One ounce (28 grams) of macadamia nuts contains:
· Calories: 204
· Protein: 2 grams
· Fat: 21 grams
· Total carbs: 4 grams
· Fiber: 2 grams
· Net carbs: 2 grams
Several studies link macadamia nuts to improved cholesterol level.
5. Flax seeds
Flax seeds are full of fiber and omega-3 fats.
One ounce (28 grams) of flax seeds provides:
· Calories: 131
· Protein: 6 grams
· Fat: 9 grams
· Total carbs: 9 grams
· Fiber: 8 grams
· Net carbs: 1 gram
These tiny seeds have been studied for their potential beneficial effects on blood pressure and heart health.
They can be bought whole or as a ground meal, both of which can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.
6. Walnuts
Walnuts are a popular type of tree nut grown and eaten worldwide.
One ounce (28 grams) of walnuts contains:
· Calories: 185
· Protein: 4 grams
· Fat: 18 grams
· Total carbs: 4 grams
· Fiber: 2 grams
· Net carbs: 2 grams
They’re a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure.
7. Hemp seeds
Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They’re an excellent source of plant-based protein and healthy fats.
One ounce (28 grams) of hemp seeds provides:
· Calories: 155
· Protein: 9 grams
· Fat: 14 grams
· Total carbs: 2 grams
· Fiber: 1 gram
· Net carbs: 1 gram
Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure.
8. Hazelnuts
They are tree nuts with a smooth, buttery texture that makes them well-suited for desserts.
One ounce (28 grams) of hazelnuts contains:
· Calories: 178
· Protein: 4 grams
· Fat: 17 grams
· Total carbs: 5 grams
· Fiber: 3 grams
· Net carbs: 2 grams
They’re also an excellent source of vitamin E, with a 1-ounce (28-gram) serving providing 28% of the Reference Daily Intake (RDI).
Vitamin E has been linked to a reduced risk of heart disease, as it acts as an antioxidant by neutralizing harmful free radical compounds, potentially reducing heart disease risk factors like high cholesterol.
9. Peanuts
Peanuts are technically a legume, which means they’re more closely related to beans and lentils than other nuts on this list. However, they’re one of the most widely available nuts yet good choice for keto diet:
One ounce (28 grams) of peanuts contains:
· Calories: 164
· Protein: 7 grams
· Fat: 14 grams
· Total carbs: 6 grams
· Fiber: 2 grams
· Net carbs: 4 grams
They’re an excellent source of plant-based protein and packed with essential amino acids the building blocks of protein that you must obtain through your diet.
Peanuts are particularly high in leucine, an essential branched-chain amino acid (BCAA) known for promoting muscle growth.
10. Sesame seeds
Sesame seeds are a popular ingredient used around the world, most notably as a topping for baked goods like hamburger buns. They’re low in carbs and high in fat, making them a good choice for ketogenic diets.
One ounce (28 grams) of sesame seeds contains:
· Calories: 160
· Protein: 5 grams
· Fat: 13 grams
· Total carbs: 7 grams
· Fiber: 5 grams
· Net carbs: 2 grams
They’re also packed with anti-inflammatory antioxidants called lignans.
11. Pine nuts
Pine nuts are tree nuts that are best known as an ingredient in pesto, an Italian sauce made with olive oil, parmesan cheese, and basil.
However, they’re extremely versatile and have a unique, earthy flavor that pairs well with many foods. They also happen to be low in carbs and high in fat.
One ounce (28 grams) of pine nuts provides:
· Calories: 191
· Protein: 4 grams
· Fat: 19 grams
· Total carbs: 4 grams
· Fiber: 1 gram
· Net carbs: 3 grams
They contain a fat called pinolenic acid, which may decrease hunger by regulating hormones that affect appetite, such as cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1) .
12. Sunflower seeds
Sunflower seeds are a popular, high-fat snack that can make an excellent addition to your keto diet.
One ounce (28 grams) of shelled sunflower seeds contains:
· Calories: 164
· Protein: 6 grams
· Fat: 14 grams
· Total carbs: 6 grams
· Fiber: 2 grams
· Net carbs: 4 grams
Some research shows that eating sunflower seeds may benefit health in several ways.
For example, these seeds are high in anti-inflammatory antioxidants, such as vitamin E, flavonoids, and phenolic acids, and have been found to have antidiabetic and anti-inflammatory properties in animal studies .
13. Almonds
Almonds and related products like almond butter, milk, or flour are versatile keto diet staples.
One ounce (28 grams) of almonds contains:
· Calories: 164
· Protein: 6 grams
· Fat: 14 grams
· Total carbs: 5 grams
· Fiber: 3 grams
· Net carbs: 2 grams
Like other tree nuts,almonds have been linked to a variety of health benefits due to their nutrition profile.
In addition to their high concentration of protein, healthy fats, and fiber, almonds are rich in vitamin E, magnesium, copper, and antioxidants like proanthocyanidins.
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