Keto Nuts Guide: Best and Worst Nuts for a Ketogenic Diet

Keto Nuts Guide: Best and Worst Nuts for a Ketogenic Diet

Nuts are a keto staple — high in fat, satisfying, and portable. But net carb content varies enormously between nut types, making some far better choices than others.

The Best Keto Nuts (Low Net Carbs)

Macadamia nuts (1.5g per 28g) — the undisputed keto king. Pecans (1.2g per 28g) — excellent fat:carb ratio. Walnuts (2g per 28g) — rich in omega-3s. Brazil nuts (1.3g per 28g) — selenium-rich and excellent for thyroid. Hazelnuts (2g per 28g) — delicious and versatile.

Moderate Keto Nuts (Eat in Measured Portions)

Almonds (2.5g per 28g), peanuts (technically legumes — 2.5g per 28g), and pumpkin seeds (1.3g per 28g) are reasonable in portions.

The Worst Keto Nuts (High Net Carbs)

Cashews (7.6g per 28g) are the worst offender — nearly 5× more carbs than macadamias. Pistachios (5g per 28g) are also high. Keep both strictly limited.

Nut Butter on Keto

Almond butter and macadamia nut butter (no added sugar) are excellent keto choices. Peanut butter is acceptable in moderation. Avoid honey-roasted varieties.

Nut-Based Recipes

Explore our keto snack collection for nut-based fat bombs and trail mixes, and our keto desserts for almond flour-based treats.