Wellness Warrior

The 7 Best Keto Nuts For Losing Weight.

If you’re on a keto diet or looking to reduce your carb intake, some nuts are a fantastic option to incorporate into your daily meals and snacks. Packed with healthy fats, fiber, and essential vitamins and minerals, nuts not only provide a satisfying crunch but also offer a range of health benefits.

To help you make the most informed choices, here’s a list of the best keto nuts that I absolutely love!

Best Keto Nuts

Can you eat nuts when on a keto diet?

Definitely, but only some nuts. I love adding keto nuts to my meals, especially my salads. While nuts are relatively high in calories, they are also packed with healthy fats, fiber, and protein, making them an excellent option to keep you satiated and curb hunger cravings.

However, it is essential to choose nuts that are low in carbohydrates and high in healthy fats. Finding the right balance and portion control with nuts can provide a nutrient-dense and satisfying addition to your keto weight loss journey. Tracking the nutrients in your food is a great way to know how many carbs, calories and fats are in food. I’ve been using MyFitnessPal for years and love it.

The 7 best keto nuts you can enjoy.

If you love nuts as much as I do, cutting them out of your diet just isn’t an option. The good news is, YOU DON’T HAVE TO!

Take a look at some of these nuts you can enjoy, guilt-free!

These estimations are based on a 1oz (28 gram) portion and are only estimates.

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1. Brazil Nuts.

Known for their high selenium content, Brazil nuts are a great addition to a keto diet. Selenium is a powerful antioxidant that supports thyroid function and helps boost your immune system.

These keto nuts rank number one on my list as they contain the least amount of carbs!

Calories: 187 calories.

Carbs: 3.3 grams.

Fat: 19 grams.

Protein: 4.1 grams.

Brazil Nuts

2. Pine Nuts.

Although small in size, pine nuts bring a lot to the table, especially for those following a keto diet. They are loaded with healthy fats, vitamins, and minerals, including vitamin E, vitamin K, and manganese.

These nuts are perfect to keep those macros on track!

Calories: 191 calories.

Carbs: 3.7 grams.

Fat: 19.4 grams.

Protein: 3.9 grams.

Pine Nuts

3. Walnuts.

With their brain-like appearance, walnuts are often associated with cognitive health. Rich in omega-3 fatty acids, walnuts offer a wide range of health benefits, including improved heart health and reduced inflammation.

Calories: 186 calories.

Carbs: 3.9 grams.

Fat: 18.5 grams.

Protein: 4.3 grams.

Walnuts

4. Macadamia Nuts.

Creamy, rich, and utterly delicious, macadamia nuts are one of the top choices for keto dieters. I would add macadamias to pretty much everything if you let me!

They are high in healthy monounsaturated fats while low in carbs, making them an ideal snack to keep those hunger pangs at bay.

Calories: 204 calories.

Carbs: 4 grams.

Fat: 21 grams.

Protein: 2.2 grams.

Macadamia Nuts

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5. Pecan Nuts.

Pecans are not only a staple during the holiday seasons, but they also offer substantial nutritional value.

Packed with antioxidants, pecans promote heart health and are an excellent source of vitamin E, magnesium, and fiber.

Calories: 210 calories.

Carbs: 4 grams.

Fat: 21 grams.

Protein: 3 grams.

Pecan Nuts

6. Peanuts.

These tasty keto nuts are not only loaded with heart-healthy fats, but they also provide a good source of plant-based protein.

Whether enjoyed on their own, in a homemade trail mix, or blended into a creamy peanut butter, these versatile nuts are sure to satisfy your cravings without compromising your keto lifestyle.

Plus, they make a pretty good topping for pretty much anything!

Calories: 161 calories.

Carbs: 4.6 grams.

Fat: 14 grams.

Protein: 7.3 grams.

Peanuts

7. Hazelnuts.

Hazelnuts are a fantastic choice for keto dieters as they are low in carbs and high in healthy monounsaturated fats. And as our little secret, I do enjoy hazelnut spread instead of hazelnuts from time to time. Same thing right? Wink, wink.

They are also a good source of vitamin E and various minerals like magnesium and copper.

Calories: 176 calories.

Carbs: 4.9 grams.

Fat: 16.8 grams.

Protein: 4.2 grams.

Hazelnuts

What are some of the nuts you should avoid when on a keto diet?

When following a keto diet, it is important to make mindful choices about the types of nuts you consume due to their varying carb content. It’s always a good idea to read nutrition labels and portion your nuts accordingly to maintain ketosis.

Some nuts to avoid or consume in moderation include:

  • Cashews: These nuts are higher in carbohydrates compared to others and should be consumed sparingly.
  • Pistachios: While they may be lower in carbs than cashews, they still contain a moderate amount of carbohydrates, so it is advised to limit their consumption.
  • Honey-roasted or flavored nuts: These nuts often have additional sugars or ingredients that increase the carbohydrate content, so it is best to avoid them altogether.
  • Chestnuts: While delicious, chestnuts are relatively high in carbs and should be avoided on a keto diet.

RELATED: Guide to knowing the calories per slice of pizza.

Tips on making sure you stay on track.

  • Use a food tracking app: Download a reliable app like MyFitnessPal or Carb Manager to easily track your carb intake.
  • Measure portion sizes: Use a food scale or measuring cups to ensure accurate tracking of the amount of nuts you consume.
  • Read labels: Carefully review nutrition labels for total carbohydrates and fiber content. Subtract the fiber from the total carbs to calculate net carbs.
  • Watch out for hidden carbs: Some nuts may be coated in sugar, honey, or other high-carb seasonings. Check for added ingredients before consuming.
  • Be cautious with nut butter: Nut butter can be easy to overconsume due to its delicious taste. Measure your portions and track their carb content accurately.
  • Adjust for different forms: Different forms of nuts, such as whole, chopped, or roasted, might alter the volume and weight. Adjust your tracking accordingly.

Conclusion.

These keto nuts are stellar choices for anyone on a keto diet. Whether you’re looking for a quick snack, an addition to your salad, or a crunchy topping for some delectable keto desserts, these nuts provide a nutritional punch while satisfying your cravings.

So, go ahead and indulge in these delicious and nutritious nuts!

Happy Eating,

Your Wellness Warrior!

11 thoughts on “The 7 Best Keto Nuts For Losing Weight.”

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  3. I’m a huge fan of pine nuts – didn’t realize they were so healthy! I’ve been adding them to my pesto, although I switch them sometimes with walnuts. Pinenuts are super expensive unfortunately.

  4. I had no idea there were nuts that were better for Keto. I will definitely be adding them to my diet. My daughter and I are looking for more options for our meal planning. Thanks so much!

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