Written By Sam Henselijn
How Many of These Nuts Should You Eat on Keto? That is one question that we hear from our customers. Arguably, the goal of a low-carb diet such as the ketogenic diet is to focus on foods that are high in fat but low in carbs. Generally speaking, this means eating a lot of meat and fatty fish. However, there are plenty of other options to try! Nuts, for one, are a great and wholesome snack to include in your diet.
Fear not—we’re here to explain the role of nuts in your keto diet and provide some handy tips to help you make the most of these crunchy delights.
Nuts and the keto diet
Nuts are a healthy, delicious, and filling food that can be used in several ways. Not only are they great for snacking, they’re also perfect for garnishing dishes and your favorite low-carb recipes.
When selecting which nuts to indulge in, look for ones with high-fat content. The fat content will typically balance out the protein and carbs and make for a more rounded option.
Understanding Nut Macros: Sure, nuts are delicious, but when you’re on keto, it’s crucial to pay attention to their macronutrient composition. While nuts are generally low in carbs, they do contain varying amounts of fat and protein, which can impact your daily macros. For instance, macadamia nuts are one of the most keto-friendly options, boasting high fat and minimal carbs, making them an excellent choice for satisfying your cravings while staying within your carb limit.
How Many of These Nuts Should You Eat on Keto?
While nuts are overall great to include on a keto diet, it’s important to limit your portions to a serving or two (1–2 oz.) per day. For reference, one ounce of nuts is about the size of a small handful.
Avoid nuts that have been treated and flavored with other ingredients, such as sugar and other glazes. Instead, opt for natural or dry roasted nuts. You can enjoy them as a quick and convenient snack between meals, toast and toss them into salads, soups and stews, grind them into nut butter, or even make plant-based beverages.
Are nuts keto?
Yes, nuts are great for keto – but it’s important to understand they’re not all the same. Some nuts are better than others to help you succeed on this low-carb diet. Let’s take a closer look at some popular choices.
Portion Control is Key: When it comes to nuts on keto, it’s all about moderation. While they can be a nutritious snack option, it’s easy to overindulge and exceed your daily carb allowance if you’re not careful. That’s why it’s essential to practice portion control and stick to recommended serving sizes. A handful of nuts (approximately 1 ounce) is usually a good starting point, providing a satisfying crunch without derailing your ketosis.
The best nuts for keto:
Brazil Nuts
Brazil nuts are a great keto option as they are one of the nuts with
the lowest net carbs out there. There’s another reason they stand apart from other nuts: their selenium content. Just one single nut contains over 100% of your RDV for selenium. This trace mineral is needed for many physiological functions, notably the proper function of the thyroid. Warning: a high selenium content also means you shouldn’t eat too many of them. Having more than two or three ounces of Brazil nuts a day could lead to selenium toxicity.
Nutrition Facts of Brazil Nuts
Serving size: 1 ounce
Calories: 185
Fiber: 2 grams
Fat: 19 grams
Protein: 4 grams
Net Carbs: 1 gram per ounce serving
Macadamia Nuts
Clocking in at just 5 grams of carbs per hundred grams, macadamia nuts are a great option for those on keto. They’re also incredibly high in fat, and a very high-quality type of fat at that. Macadamia’s fat is mostly monounsaturated fat, the heart-healthy type of fat that can help lower the risk of heart disease and type 2 diabetes.
Nutrition Facts of Macadamia Nuts
Serving size: 1 ounce
Calories: 190
Fiber: 2 grams
Fat: 15 grams
Protein: 2 grams
Net Carbs: 2 grams per ounce serving
Pistachios
Pistachios are much higher in carbs than most nuts. However, they
can still be a part of your keto diet when eaten in moderation. Pistachios are a natural source of vitamin B6, a fat-metabolizing B vitamin that keeps cells energized. They also contain a decent amount of magnesium, a crucial electrolyte that keeps cells relaxed.
Nutrition Facts of Pistachios
Serving size: 1 ounce
Calories: 160
Fiber: 2.9 grams
Fat: 13 grams
Protein: 6 grams
Net Carbs: 5.8g net carbs per ounce serving
Cashews
Although a delicious tasting – and otherwise very healthy – nut, cashews are certainly not the best option for those following a keto diet. With 22 grams of carbs, that’s simply too high to maintain a state of ketosis. So while most nuts are great for low-carb diets, you may wish to avoid cashews.
Nutrition Facts of Cashews
Serving size: 1 ounce
Calories: 157
Fiber: 0.9 grams
Fat: 12 grams
Protein: 5 grams
Net Carbs: 8.4g net carbs per ounce serving
Choosing the Right Nuts: Not all nuts are created equal when it comes to keto-friendliness. While some, like macadamias and pecans, are low in carbs and high in fat, others, such as cashews and pistachios, contain more carbs per serving. It’s essential to choose nuts that align with your macro goals and opt for those with higher fat content and lower carbs to keep you in ketosis. Additionally, opting for raw or dry-roasted nuts without added sugars or oils is the best way to ensure you’re getting the most nutritional bang for your buck.
Understanding the keto diet and portion size
Embarking on a ketogenic (keto) journey requires not just selecting the right foods but also being mindful of portion sizes. Nuts, known for their rich nutrient profile and satisfying crunch, are popular choices on the keto diet. However, understanding how many of these nuts to consume plays a crucial role in maintaining the delicate balance of macronutrients needed for ketosis.
List of keto-friendly nuts with portion size recommendations
Almonds:
Almonds are a staple in many keto kitchens, offering a good dose of healthy fats and protein. To stay within your daily carb limit, aim for about 23 almonds, which make up a standard one-ounce serving.
Pecans:
Pecans, with their buttery flavor, are another keto-friendly option. A one-ounce serving typically contains around 20 pecan halves. Be cautious not to exceed this portion to manage your carb intake effectively.
Walnuts:
Walnuts, rich in omega-3 fatty acids, are a nutritious choice. Consume around 14 walnut halves per one-ounce serving. The omega-3s provide an added health benefit to your keto lifestyle.
Hazelnuts:
Hazelnuts offer a delightful crunch and around 20 nuts in a one-ounce serving. Balancing flavor and nutrition, hazelnuts can be a tasty addition to your keto snack repertoire.
Yes, nuts are keto-friendly, in moderation
Remember, while nuts are a valuable part of the keto diet, their calorie density demands moderation. Tailoring your nut consumption to your specific daily macronutrient goals ensures you enjoy its benefits without compromising your state of ketosis. Always consult with a healthcare professional or a registered dietitian for personalized advice based on your unique health needs and dietary preferences.
Mindful Snacking Habits: Snacking on nuts can be a convenient way to curb hunger pangs and keep your energy levels up throughout the day. However, it’s essential to be mindful of your snacking habits and avoid mindless munching. Instead of grazing straight from the bag, portion out your nuts into small containers or bags to prevent overeating. And remember, while nuts are a tasty snack option, they shouldn’t replace whole, nutrient-dense foods in your diet.
How many nuts per day for keto?
On a ketogenic (keto) diet, the amount of nuts you can consume per day depends on your individual nutritional needs, daily calorie goals, and how your body responds to different foods. While nuts are a good source of healthy fats and protein, they are also calorie-dense, and their carbohydrate content can vary.
As a general guideline, a serving size of nuts is typically around 1 ounce or 28 grams.
Here are approximate counts for some common keto-friendly nuts per ounce:
Almonds: About 23 almonds in a 1-ounce serving.
Pecans: About 20 pecan halves in a 1-ounce serving.
Macadamia Nuts: About 12-14 macadamia nuts in a 1-ounce serving.
Walnuts: About 14 walnut halves in a 1-ounce serving.
Hazelnuts: About 20 hazelnuts in a 1-ounce serving.
Can you eat all the nuts you want on keto?
While nuts are a healthy part of a ketogenic diet, consuming unlimited amounts may lead to excess calories and potentially kick you out of ketosis due to their varying carbohydrate content. Moderation and tracking your overall macronutrient intake are key for success on keto.
Sam Henselijn Author’s Biography – Meet L’Orenta Nuts CEO
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