In the world of keto, finding the perfect combo of taste, nutrition, and carb content can sometimes be a tough balancing act—especially when you’re looking for a quick pick-me-up. However, you’ll find one solution that almost always comes through: nuts. Packed with healthy fats, protein, and essential nutrients, nuts can be an ideal addition to your low-carb routine.
What’s the difference between total carbs and net carbs?
Generally speaking, many nuts are good keto options, offering low carbs and high fiber. While some nuts might have total carb counts that look a little high, their net carbs are often substantially lower because they also typically have high fiber counts.
The difference between total carbs and net carbs is that total carbs count all different types of carb in a food, such as starches, dietary fiber, and sugars, while net carbs are the carbs that the body fully digests into glucose. Finding that number is simple: just deduct the grams of fiber from the grams of carbs to determine the net carb of a particular food.
Tip: Watch the Serving Sizes
And while you’re keeping track of numbers, don’t forget to watch serving sizes as well. Because nuts are so small and tasty, it’s easy to enjoy one handful. . . and then another handful. . . and then another. Pay attention to your portion sizes—a one-ounce serving of nuts is usually a small handful.
But when you keep carbs and serving size in mind, nuts can be an ideal addition to your keto lifestyle. They’re packed with nutrients and are low in carbs, providing a satisfying crunch that can help curb cravings and keep you on track with your low-carb lifestyle.
So, whether you’re reaching for a handful of macadamias or sprinkling some almonds on your salad, you can feel good knowing that you’re fueling your body with the power of nuts.
The best keto nuts* that can align perfectly with your keto goals:
Macadamia nuts
With their rich, buttery flavor and low carb count, macadamia nuts are a top pick for keto enthusiasts. They’re high in monounsaturated fats, which promote heart health and keep you feeling full longer. Plus, they’re a good source of minerals such as magnesium and potassium, which are crucial for maintaining electrolyte balance on a keto diet.
Net carbs per one-ounce serving: 4 grams total carbs – 2 grams fiber = 2 grams net carbs
Pecans
Pecans are not only delicious but also low in carbs, making them an excellent choice for keto snacking. They’re rich in antioxidants, including vitamin E, which helps protect cells from damage caused by free radicals. Pecans also provide a healthy dose of fiber, which supports digestion and helps keep blood sugar levels stable.
Net carbs per one-ounce serving: 4 grams total carbs – 3 grams fiber = 1 gram net carbs
Brazil nuts
These large, creamy nuts are a powerhouse of nutrients, including selenium, a mineral that plays a key role in thyroid function and immune health.
Net carbs per one-ounce serving: 3 grams total carbs – 2 grams fiber = 1 gram net carbs
Walnuts
Walnuts are known for their brain-boosting benefits, thanks to their high levels of omega-3 fatty acids. These healthy fats also support heart health and may help reduce inflammation in the body.
Net carbs per one-ounce serving: 4 grams total carbs – 2 grams fiber = 2 grams net carbs
Hazelnuts
Hazelnuts, also known as filberts, are not only delicious but also nutrient dense. They’re packed with vitamins and minerals, making them a filling and satisfying snack for keto dieters.
Net carbs per one-ounce serving: 5 grams total carbs – 3 grams fiber = 2 gram net carbs
Almonds
Almonds are a staple in many keto kitchens, and for good reason. In addition to being loaded with protein, healthy fats, and fiber, they also contain vitamin E and magnesium, two nutrients that are often lacking in low-carb diets.
Net carbs per one-ounce serving: 5 grams total carbs – 3 grams fiber = 2 grams net carbs
Pine nuts
Pine nuts may be small in size, but they’re big on flavor and nutrition, and rich in monounsaturated fats, which can help improve heart health and reduce inflammation. Plus, their distinct nutty flavor adds a delicious touch to salads, pesto, and other keto-friendly dishes.
Net carbs per one-ounce serving: 4 grams total carbs – 1 gram fiber = 3 grams net carbs
Peanuts
Although technically a legume, peanuts are plentiful, affordable, and popular. So we’ve added them here because, well, “nut” is in the name!
Net carbs per one-ounce serving: 6 grams total carbs – 2 grams fiber = 2 grams net carbs
Sunflower seeds
Okay, they’re obviously not nuts, but sunflower seeds are such a satisfying snack option we couldn’t not include them. Low in carbs and high in protein and healthy fats, these tiny versatile seeds masquerading as nuts are easy to incorporate into a variety of keto-friendly recipes.
Net carbs per one-ounce serving: 6 grams total carbs – 2 grams fiber = 4 grams net carbs
*Amount of macros will vary depending on your app or the brand you purchase.
Looking for a peanut butter-y dessert?
Especially one that doesn’t have a ton of carbs? Then check out Keto Chow! Keto Chow is a low-carb meal shake with 1/3 of your daily recommended nutrients. Check out the peanut butter and chocolate peanut butter flavor.
