Are Nuts Keto Friendly? Nutritional Facts and Best Options

This post may contain Amazon affiliate links. I earn a small commission (at no extra cost to you) when you purchase using one of those links. I only recommend products I use and love. Thanks for supporting Stem and Spoon.

Are nuts keto friendly? Whether you're new to the keto lifestyle or a seasoned keto dieter, this question has likely popped up in your mind at one time or another.

So I'm giving you an easy breakdown of all the best keto nuts, from their specific macros to how much you can eat while staying in ketosis.

Plus, I'll share some of my favorite keto-friendly nut recipes to help you incorporate these heart-healthy fats into your diet.

placing pecans on top of a keto pecan pie

The question of whether nuts are keto-friendly is not a simple yes or no answer. There are all kinds of nuts out there, each with their own unique nutritional profiles.

Some may be considered keto-friendly, while others may not. This ultimately depends on the serving size, your specific macro goals and your daily carb limit.

But there's no need to go nuts over this! 😉 I've got you covered with all the essential information you need to know about low-carb nuts and their place in a keto diet.

the best keto-friendly nuts

Nuts are known as a healthy snack choice due to their high fiber and high fat content. They also happen to be a great source of various vitamins, minerals, and antioxidants.

However, some nuts are higher in grams of net carbs than others, making them less suitable for a ketogenic diet.

So let's break it down. Here are the best keto-friendly nuts and their macros (carbs, fat, and protein), per one-ounce serving.

1. almonds

Almonds are known to be one of the healthiest nuts out there and they're a staple in any keto pantry.

Whether you are using almond flour to bake low-carb treats (like biscotti or muffins) , almond milk in your morning coffee, or almond butter in your smoothie, this nut is an excellent choice for those following a low-carb and ketogenic diet.

One ounce (about 23 almonds) contains:

Fat: 14 grams
Protein: 6 grams
Net Carbs: 2 grams

They are also rich in vitamin E, magnesium, and fiber. If you're following a strict keto diet, you can easily fit almonds into your daily macros without worrying about going over your carb limit, so long as you're snacking on them in moderation.

Wondering how to incorporate this type of nut into your diet? Here are some great recipes you can try!

Keto zucchini bread with almond flour: This sweet and tender loaf is made with blanched almond flour, shredded zucchini and warm spices. You can even add chopped almonds or sugar-free chocolate chips for a fun spin!

Broccoli almond soup: Smooth and creamy, this comforting soup is an excellent addition to any keto-friendly meal plan. The combination of blanched almonds, fresh broccoli florets, and aromatics creates a rich and flavorful base. Simply blend everything together for that silky-smooth texture, and enjoy!

Keto almond butter cookies: Satisfy your sweet tooth with these chewy and delicious almond butter cookies. With only five ingredients and ten minutes of prep time, they're perfect for a quick and easy keto-friendly treat. The best part? They have a gooey center and melty dark chocolate chunks in every bite.

Closeup of a keto almond butter cookie on a plate.

2. pecans

Pecan nuts are at the top of the list of the best nuts with the lowest carb content, making them a great option for keto dieters.

Pecans can be used in both sweet and savory dishes, so they are a versatile ingredient to have on hand.

One ounce (about 20 pecan halves) contains:

Fat: 20 grams
Protein: 3 grams
Net Carbs: 1 gram

Pecans are also a good source of copper, zinc, and manganese. If you're looking for the easiest nut to fit into your keto diet, this is it!

Here are some recipes you can try that feature pecans:

Broccoli crunch salad: This salad is full of flavor and texture, thanks to the combination of fresh broccoli florets, blueberries, bacon, red onion, and pecans! The creamy maple dressing ties everything together and adds just the right amount of sweetness. Enjoy it as a side dish, or add some grilled chicken to make it a complete meal.

Keto pecan pie: Rich, creamy, and deliciously indulgent, this keto pecan pie is the perfect dessert for any holiday gathering. The almond flour crust pairs perfectly with the caramel-y filling and crunchy pecans. You won't even miss the sugar in this low-carb version!

slice of keto pecan pie on a plate with whipped cream

3. walnuts

Walnuts are another fantastic nut for a keto or low-carb diet. Similar to pecans, they can be used in both sweet and savory recipes, or as a simple snack on their own.

You can usually use walnuts as a substitute for pecans, or vice versa, in many recipes, whether you're adding extra crunch to salads or sides or even baked goods.

One ounce (about 14 walnut halves) contains:

Fat: 18 grams
Protein: 4 grams
Net Carbs: 2 grams

In addition to being high in good fats and protein, walnuts are also a good source of omega-3 fatty acids which are excellent for heart health.

Due to their size, you can't have as many walnuts as some other nuts while staying in ketosis. But they're still a great choice and can easily fit into your daily macros.

Want to try some keto-friendly recipes with walnuts? Here are some delicious options:

Keto stuffed mushrooms with sausage and sage: The most delicious little morsels, these keto stuffed mushrooms are bursting with flavor. The combination of sausage, sage, and aromatics creates a savory and satisfying filling. Add some toasted walnuts on top for a delightful crunch.

Warm chia pudding: This warm and comforting chia pudding is the perfect dessert or breakfast for those colder months. With its creamy, custard-like texture and delicious vanilla and cinnamon flavors, it's hard not to crave this dish year-round. Top it with some crunchy chopped walnuts or pecans to take it to the next level.

Overhead, up-close image of pecans on top of warm chia pudding.

4. cashews

Cashews have the highest grams of carbs on our list of keto-friendly nuts, but I think they can still be incorporated into low-carb eating!

You can enjoy them on a keto diet in moderation, but they should not be consumed in large quantities if you are strict with your carb intake. Use them as a topping or mix-in for salads, stir-frys, and other dishes.

One ounce (about 18 whole cashews) contains:

Fat: 12 grams
Protein: 5 grams
Net Carbs: 8 grams

Cashews are also rich in essential nutrients, including copper, zinc, magnesium, and iron. They can be used as a substitute for dairy products due to their creamy texture, making them a great option for those following both a dairy-free and ketogenic diet.

Check out a couple of my favorite keto-friendly cashew recipes:

Keto cashew chicken: This take-out-inspired comfort food is loaded with flavor and perfect for a busy weeknight. Tender chicken thighs are marinated, sautéed, and smothered in a sweet and savory garlic sauce before being topped off with crunchy cashews. Serve it over cauliflower rice for a complete keto meal.

Sunflower cashew ricotta: This sunflower cashew ricotta is the perfect alternative to cheese if you're trying to minimize dairy or need a spread that's dairy free! Made with a mix of sunflower seeds and cashews, it's just as rich and creamy as traditional ricotta. Use it as a spread, dip, or filling for your favorite dishes.

bowl of keto cashew chicken on cauliflower rice with a spoon

5. macadamia nuts

Tropical and indulgent, macadamia nuts are some of the most delicious and nutritious nuts you can eat.

Although they are the lowest in protein on our list, they are also the highest in healthy fats, making them a good choice for a keto diet.

One ounce (about 10-12 kernels) contains:

Fat: 21 grams
Protein: 2 grams
Net Carbs: 2 grams

Macadamia nuts are also a good source of fiber, potassium, and manganese. They have a rich, buttery flavor that makes them perfect for both sweet and savory dishes.

If you're looking for dairy-free milk alternatives that are also low carb, unsweetened macadamia milk is a great option! I find it to be creamier than almond milk with a more neutral flavor.

Here's my favorite recipe that showcases the deliciousness of macadamia nuts:

Keto white chocolate macadamia nut cookies: These cookies are a perfect example of how versatile macadamia nuts can be in the kitchen. They are made with almond flour, coconut flour, and monk fruit sweetener for a low-carb and gluten-free treat.

The combination of white chocolate and macadamia nuts is irresistible, making these cookies a hit with both keto and non-keto eaters alike.

6. peanuts

Although technically a legume, peanuts are often grouped in the same category as nuts and can be enjoyed on a keto diet in moderation. They are slightly higher in total carbs than other nuts, but how much you consume is up to you.

One ounce (about 28 peanuts) contains:

Fat: 14 grams
Protein: 7 grams
Net Carbs: 4 grams

Peanuts are also an excellent source of biotin, copper, and manganese. They are a great addition to salads and stir-fries or enjoyed as a snack on their own.

Looking for some tasty and keto-friendly ways to use peanuts? Here are a couple of options:

Keto peanut butter ice cream pie: Indulge in this creamy and dreamy keto dessert without any guilt! Made with a rich cocoa crust, smooth peanut butter ice cream filling, and crunchy chocolate shell topping, this pie is the perfect combination of an ice cream cake and a classic peanut butter pie. It's also gluten-free, dairy-free, and vegan-friendly.

Zucchini noodle salad and spicy peanut sauce: This zucchini noodle salad is a delicious and refreshing way to enjoy your peanut fix. The combination of spiralized zucchini noodles, crunchy vegetables, and spicy peanut sauce creates a tasty and filling dish that's perfect for a hot summer day. And the best part? It takes less than 15 minutes to make!

Almond Flour Peanut Butter Cookies: Soft, nutty and chewy, these healthy, low-carb peanut butter cookie is irresistible! They are completely gluten and grain free, and have a tender texture and sweet peanut butter flavor.

Almond flour peanut butter cookies on a white marble counter.

7. Brazil nuts

Brazil nuts are a wonderful tree nut option as well, due to their higher grams of fat and low carb count per serving.

They are a natural source of selenium, so while they're considered keto-friendly, it is recommended to only consume a few (about 1-3) Brazil nuts per day.

A one-ounce serving (about 6 nuts) contains:

Fat: 19g
Protein: 4.1g
Net carbs: 1g

8. pine nuts

And last but not least, we have pine nuts, which are technically seeds and not tree nuts.

These little guys are harvested from certain types of pine cones and are commonly used in Mediterranean cuisine. They are also quite versatile and add a unique flavor to dishes.

One ounce (about 167 kernels) contains:

Fat: 20 grams
Protein: 3 grams
Net Carbs: 4 grams

Pine nuts are also a good source of iron, magnesium, and zinc. They add a creamy and nutty texture to dishes like pesto, salads, and even desserts.

For a delicious and easy way to use pine nuts in your cooking, try out these recipes:

Tuscan kale salad with lemon garlic dressing: Tossed with a zesty lemon garlic dressing and topped off with toasted pine nuts, this salad is perfect as a side dish or paired with your favorite protein for a complete meal. You won't even miss the bread crumbs or croutons! It's hearty, filling, and packed with texture and flavor.

Easy healthy zucchini pesto recipe: This recipe takes the traditional pesto and puts a healthy, summery twist on it. By replacing some of the classic ingredients with fresh zucchini shreds and using pine nuts as the base, you get all the deliciousness of pesto without any guilt. Use it as a dip, sauce or spread!

Toasted pine nuts for lemon garlic kale salad.

low-carb snacks with nuts

Looking for ways to easily incorporate low carb nuts and seeds into your snack routine?

While you can certainly toast them up and season them with your favorite spice blends, here are a few other ways to enjoy their taste, texture and awesome health benefits!

Keto Chocolate Chia Mousse: A creamy and chocolate-y snack or dessert made with nutritious chia seeds! It's whipped in a blender to create a smooth, velvety texture that's rich and indulgent. Top it with your favorite grain-free granola or whole toasted nuts for extra crunch.

Grain-free Pumpkin Granola: This homemade mix is sweet and crunchy, and features a medley of several different types of nuts and seeds.

Keto No-Bake Chocolate Cookies: With a chocolate flavor and a nutty blend of almond butter, coconut, pecans, walnuts and hemp seeds, these healthy, no-bake cookies are nutrient-dense and a delicious sweet treat to boot!

Are Nuts Keto Friendly? Nutritional Facts and Best Options