The lowest-carb nuts for keto are pecans, Brazil nuts, macadamias, walnuts and hazelnuts, with about 1 to 2 g of net carbs per 30 g handful. Among seeds, flaxseed, hemp, pumpkin and chia seeds are the best choices. Cashews and pistachios are higher, at about 5 to 8 g of net carbs per handful, so they need smaller portions on strict keto. All nuts and seeds are rich in calories, about 160 to 215 per 30 g, according to USDA FoodData Central, so portion size matters as much as carbs.
Nuts ranked by net carbs
Per 30 g (about a small handful), calculated from USDA FoodData Central values:
| Nut (30 g) | Net carbs | Fiber | Fat | Protein | Calories |
|---|---|---|---|---|---|
| Pecans | 1.3 g | 2.9 g | 21.6 g | 2.8 g | 207 kcal |
| Brazil nuts | 1.3 g | 2.3 g | 20.1 g | 4.3 g | 198 kcal |
| Macadamias | 1.6 g | 2.6 g | 22.7 g | 2.4 g | 215 kcal |
| Walnuts | 2.1 g | 2.0 g | 19.6 g | 4.6 g | 196 kcal |
| Hazelnuts | 2.1 g | 2.9 g | 18.2 g | 4.5 g | 188 kcal |
| Peanuts | 2.3 g | 2.6 g | 14.8 g | 7.7 g | 170 kcal |
| Almonds | 2.7 g | 3.8 g | 15.0 g | 6.4 g | 174 kcal |
| Pistachios | 5.0 g | 3.2 g | 13.6 g | 6.1 g | 168 kcal |
| Cashews | 8.1 g | 1.0 g | 13.1 g | 5.5 g | 166 kcal |
Peanuts are technically legumes, but they’re eaten like nuts and fit keto in moderate amounts.
Seeds ranked by net carbs
| Seed (30 g) | Net carbs | Fiber | Fat | Protein | Calories |
|---|---|---|---|---|---|
| Flaxseed | 0.5 g | 8.2 g | 12.7 g | 5.5 g | 160 kcal |
| Hemp seeds, hulled | 1.4 g | 1.2 g | 14.6 g | 9.5 g | 166 kcal |
| Pumpkin seeds | 1.4 g | 1.8 g | 14.7 g | 9.1 g | 168 kcal |
| Chia seeds | 2.3 g | 10.3 g | 9.2 g | 5.0 g | 146 kcal |
| Sunflower seeds | 3.4 g | 2.6 g | 15.5 g | 6.2 g | 175 kcal |
| Sesame seeds | 3.5 g | 3.5 g | 14.9 g | 5.3 g | 172 kcal |
Chia and flax are especially useful on keto because they’re so high in fiber, a nutrient that’s easy to run short of. Our guide to calculating net carbs explains why fiber is subtracted.
Why nuts and seeds suit keto
Mostly unsaturated fat
Most of the fat in nuts and seeds is unsaturated. Walnuts, chia, flax and hemp are rich in ALA, a plant omega-3 fat: 30 g of walnuts has about 2.7 g, more than the 1.1 to 1.6 g most adults need each day. Our guide to omega-3 foods explains the different types.
Heart benefits
A review of 61 trials found that eating tree nuts lowered LDL cholesterol and triglycerides, with larger effects at higher doses, and the type of nut mattered less than the amount. In the PREDIMED trial, a Mediterranean diet with a daily handful of mixed nuts led to fewer heart attacks, strokes and heart-related deaths than a control diet. Swapping some butter, cream and processed meat for nuts and seeds is one of the simplest ways to make keto more heart-friendly. Our article on keto and cholesterol explains why this matters.
Minerals
Nuts and seeds are good sources of magnesium, a mineral that can run low on keto. Pumpkin seeds, hemp seeds and almonds are among the richest.
The catch: calories add up fast
Nuts are easy to eat by the handful straight from the bag, and 100 g of macadamias has over 700 calories. If your weight loss stalls on keto, nuts and nut butters are one of the first things to check. Our guide to the keto weight loss plateau has more on this.
Tips to keep portions in check:
- Weigh or count a portion into a small bowl rather than eating from the packet.
- Buy nuts in their shells, which slows you down.
- Use nuts as a topping, sprinkled over salads, yogurt or vegetables, rather than as a snack on their own.
A special note on Brazil nuts
Brazil nuts are extremely high in selenium. In a small trial, two Brazil nuts provided about 53 mcg of selenium on average, close to an adult’s daily needs, and eating a large handful regularly can exceed the safe upper limit. Our guide on how many Brazil nuts a day is safe explains the limits.
Nut butters, flours and snacks
- Nut butters: choose ones made only from nuts and maybe salt. Many brands add sugar or palm oil. Peanut butter has about 3.6 g of protein per tablespoon.
- Almond flour: the base of most keto baking, such as our almond flour bread and keto pancakes.
- Flavored and coated nuts: honey-roasted, candied, chocolate-covered and some “spiced” nuts contain added sugar. Check the label.
- Trail mix: usually contains dried fruit and chocolate, which add a lot of sugar.
- Salted nuts: fine in moderation, but unsalted or lightly salted versions are better for blood pressure.
Allergies
Tree nuts, peanuts and sesame are among the major food allergens listed by the FDA, and nut allergies can be severe. Always check labels if you or someone you cook for is allergic.
Easy ways to use nuts and seeds on keto
- Chia pudding: chia seeds soaked overnight in unsweetened almond or coconut milk, with a few berries.
- Flax crackers: ground flaxseed mixed with water, seeds and salt, baked until crisp.
- Salad topping: toasted pumpkin seeds or walnuts.
- Crusts: crushed pecans or almonds as a coating for chicken or fish.
- Snack plate: a small handful of mixed nuts with cheese and cucumber.
- Breakfast: Greek yogurt with hemp seeds and raspberries.
Common questions
How many nuts can I eat a day on keto?
About 30 g (a small handful) a day is a sensible portion for most people. If you’re trying to lose weight, count nuts in your daily fat and calorie totals.
Are cashews keto?
In small amounts. A 30 g handful has about 8 g of net carbs, which is a large share of a 20 g daily limit.
Are roasted nuts as healthy as raw?
Dry-roasted nuts are very similar nutritionally. Nuts roasted in oil have slightly more fat. Watch the salt and any added sugar.
Should I soak or activate nuts?
It’s not necessary. Some people find soaked nuts easier to digest, but there’s little evidence of a nutritional benefit.
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
