Struggling to find snacks that fit into your keto or low-carb diet?
When you first embark on this low-carb journey, the vast expanse of do’s and don’ts can seem more intimidating than trying to crack a walnut with your bare hands.
But fear not, nuts are a great option because they’re packed with healthy fats, protein, and fiber – but not all nuts are created equal! We’ll take a look at the 9 best nuts for keto and other low-carb diets.
So buckle up, get your nutcracker ready, and let’s start cracking!
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Which are the Best Nuts for Keto and Low Carb Diets?
Here are 9 of the best nuts to keep you on track when searching for options on your low-carb food list. These are in order by rank:
As Keto and other low-carb diets prioritize fats and protein, while limiting the grams of net carbs as much as possible, it is important to look at nuts with this in mind.
This list was based on simple Macro Score Ranking by adding fat and protein grams together then subtracting out the carbohydrates.
Macadamia nuts are #1 on the list because they have the highest fat of any nut, making them a great choice for people following a keto or low-carb diet. They’re also relatively low in carbs and protein, and they contain a good amount of fiber.
Coming in at #2 are Pili Nuts. They have less fat than macadamia nuts, but they are the low carb nuts of choice, which make it a another great option for people following a keto or low-carb diet. I’ve seen many different nut butters, but one of my favorite indulgences is Pili Nut Butter, it may be a little pricey, but its well worth the taste.
#3 are Hazelnuts. They have the second highest fat content, and a good protein to carb balance. For those that are looking to add more potassium to their diet, hazelnuts not only top this nut list, but are also one of the best of all foods.
#4 are Pecans. Pecans are another nut that’s high concentration of fats. Pecans are also a good source of vitamin E and zinc, which is important for skin health and overall inflammation control.
Almonds are in at #5 because they have a great balanced source of healthy fats, protein, and fiber. If you really care about fiber, it ranks as the highest. Almonds are also a good source of magnesium, which is important for bone health and blood sugar control.
#6 Black Walnuts. Walnuts contain the most omega-3 fatty acids out of all the nuts on this list (2570mg per serving). Be mindful of the fact that it has the highest Vitamin B6 of this group which supports the central nervous system and metabolism. Its benefits include turning food into energy and helping to create neurotransmitters, such as serotonin and dopamine.
Hickory nuts are at #7, and you don’t hear much about them, but they are a nice balanced nut and taste somewhere between a pecan and a walnut.
#8 are Brazil nuts. These are an excellent source of selenium, a mineral that’s important for thyroid health. Brazil nuts contains selenium, one of the most important minerals for good health and longevity. The high selenium content of ‘Brazil nuts’ inhibits aging and enhances the immune system.
Last on this list are Butternuts. Butternuts are a good source of healthy fats and fiber, but if you need to boost your protein they have the highest protein of all the other nuts on this list. They taste like mild walnuts with a slight butteriness.
Why Get Nuts with Keto?
If you have been living under a rock, the Keto Diet has exploded.
The ketogenic diet, commonly known as the keto diet, is higher in fat, and low in carbs that aims to put the body into a metabolic state called ketosis.
This means the body primarily burns fat for energy instead of carbohydrates. The typical macronutrient ratios for the keto diet are around 70-80% fat, 10-20% protein, and 5-10% carbohydrates.
By drastically reducing carbohydrate intake, the body is forced to burn stored fat for energy instead of glucose from carbohydrates. This can lead to weight loss, improved blood sugar control, and other potential health benefits.
However, it is essential to note that this diet may not be suitable for everyone and should consider the guidance of a healthcare professional.
Why Should Nuts Be Included in a Keto or Low Carb Diet?
Nuts are a great snack for people following a keto or low-carb diet for several reasons. First, they’re packed with healthy fats, which are an important part of a Keto friendly plan.
They’re also a good source of protein and fiber, both of which can help you feel full and satisfied after eating. And finally, nuts contain a variety of vitamins and minerals that are essential for good health.
I stick to a strict ketovore diet meal plan, but sometimes when I’m on the road and may not have access to my normal selections, it helps to know what to grab to satisfy the hungry but not compromise my diet.
I like to grab my favorite Biltong and some Macadamia Nuts and be on my way.
Why Keto Dieters Love Nuts
Nuts are a great addition to this diet because they are low in carbs and healthy fats, making them an ideal snack option for those following a low-carb or keto lifestyle. In fact, most nuts are naturally low in carbohydrates, making them a perfect food choice.
They are nutritional powerhouses, packed with heart-healthy fats, protein, vitamins, and minerals. Including nuts in your diet has been linked with a host of health benefits, from reducing inflammation to boosting brain health. Here are just a few of the ways that nuts could benefit your health:
- Nuts are a good source of healthy fats, which are essential for maintaining cell membranes and producing hormones.
- They contain high levels of antioxidants, which help to protect cells from damage and reduce inflammation.
- Eating nuts has been linked with lower cholesterol levels and a reduced risk of heart disease.
- Nuts are a good source of protein, which is essential for muscle growth and repair.
- They contain fiber, which helps to keep the digestive system healthy and can promote weight loss.
Keeping track of net carbs rather than total carbs is essential. Net carbs are calculated by subtracting the fiber content from the total carbohydrate content. This is because fiber is not digested and absorbed the same way as other carbohydrates and does not significantly impact blood sugar levels.
Many keto nuts are naturally low in net carbs and high in healthy fats, making them an excellent snack option. Some of the best low-carb nuts for a keto diet include almonds, macadamia nuts, pecans, and walnuts. These nuts have high-fat content and are low in net carbs, making them an ideal choice for a keto snack.
The Macadamia nut (happens to grade #1 on the chart above), are excellent choice for a keto diet. They are among the highest-fat nuts and contain just 1.5 grams of net carbs per one-ounce serving.
In addition to being low in net carbs and high in healthy fats, nuts are also a good source of vitamins and minerals. For example, many nuts are rich in vitamin E, magnesium, and selenium, which are all critical for overall health and well-being.
When incorporating nuts into this diet, being mindful of portion sizes is essential.
While nuts are a healthy and nutritious snack option, they are also high in calories and can be easy to overeat. A one-ounce serving of nuts contains around 150-200 calories, so measuring portions and relying on something other than mindlessly snacking them throughout the day is essential.
Including keto nuts in your diet is a simple way to increase your intake of essential nutrients. So why not give them a try? Your body will thank you!
So there you have it! The 9 best nuts for a keto or low carb diet, in order of rank. When you’re following a Ketogenic diet or low carb diet, nuts can be a great snack option.
Just remember to keep an eye on your portion sizes! If you indulge on too many, you will likely be adding too many total carbs. And when in doubt, go for nuts that are higher in healthy fats and stick to the top 9 here.
Of course, nuts aren’t a full meal, but there are also some awesome choices for shakes that can replace a meal.