Peanuts Carbs Keto


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What Nuts You Can And Can’t Eat On Keto

Pecan nuts background

When you’re on the keto diet, it’s easy to spend a lot of time obsessing about the things you can’t have, like OG-style ice cream and bagels. But nuts are kind of in a grey zone.

Some nuts are heavy on carbs, which makes them not so great for keto; others pack plenty of fat with fewer carbs, making them a good choice. “Nuts contain healthy fats and a little bit of protein, so when trying to hit your macros, they can make a good addition to the [keto] diet,

Unfortunately, the right nuts don’t always come with a keto-friendly label. That’s why we consulted nutrition experts to get the rundown on the best (and worst) nuts for people on the keto diet. Here are the ones you should stock up on—and which you should definitely avoid.

10. Cashews

Food, Cashew, Nut, Nuts & seeds, Ingredient, Plant, Cashew family, Produce, Superfood, Cuisine,

Take a pass on these C-shaped nuts when you’re on the keto diet. “Just 60 cashews are equal to the daily carb limit of 20 grams per day on keto,” says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl. Even if you have a fraction of that, you’re still investing a hefty amount of your allotted daily carbs in a few nuts. “Cashews are heavier on the carbs and lighter on the fats,” which isn’t so great for the keto diet, Keatley points out.

9. Pistachios

Plant, Nuts & seeds, Food, Seed, Ingredient, Produce, Pistachio, Superfood, Nut,

Warren recommends skipping pistachios, too. One cup of these little green nuts contains 33.4 grams of carbs, which is way over your daily carb limit.

8. Almonds

Full Frame Shot Of Raw Almonds

Womp womp. These nuts may be everywhere, but their carb to fat ratio isn’t ideal for keto, Keatley says. One cup of almonds also puts you at about 31 grams of carbs, so…

7. Pine nuts

Close-Up Of Roasted Pine Nuts

You don’t need to totally avoid pine nuts when you’re on the keto diet, but you should eat them sparingly. One ounce of pine nuts contains four grams of carbs and one gram of sugar. “They can be enjoyed moderately,” Warren says.

6. Peanuts

Full Frame Shot Of Peanuts For Sale At Market

You can have a decent amount of peanuts without torpedoing your ketosis, Keatley says. You can expect to have about six grams of carbs when you eat 33 peanuts. Again, moderation is key here, says Warren.

Healthy Nuts That Are Low in Carbs

Nuts are known for being high in healthy fats and protein but low in carbs.

While most nuts can easily fit into a low carb eating plan, certain kinds are particularly low in carbs.

For those following stricter low carb diets like the ketogenic diet, sticking to nuts that are lower in carbs may be especially beneficial.

1. Pecans

Though often associated with sweets, pecans are healthy nuts that provide a host of nutritional benefits.

In fact, pecans are loaded with an array of important nutrients like thiamine, magnesium, phosphorus, and zinc

They’re also very low in carbs, delivering a little over 1 gram of net carbs per 1-ounce (28-gram) serving.

Often referred to as digestible carbs, the term “net carbs” refers to the number of carbs in a food minus the fiber content

Because your body doesn’t easily absorb naturally occurring fiber in whole foods, it can be subtracted from a food’s total carb content to determine the number of net carbs.

One ounce (28 grams) of pecans contains

  • Total carbs: 4 grams
  • Net carbs: 1 gram
  • Percent of calories from carbs: 8%

Pecans are also rich in soluble fiber, a type of dietary fiber that has been shown to reduce blood sugar levels and improve other blood markers linked to heart disease, including high cholesterol levels

One study had adults with overweight or obesity consume either a typical American diet that included 1.5 ounces (42.5 grams) of pecans or a diet matched in calories, fat, and fiber but without pecans.

It found the pecan diet group experienced significantly reduced heart disease risk factors, such as insulin resistance, elevated fasting insulin, and beta cell dysfunction .

What’s more, according to a review of 12 studies, diets that include at least 2 ounces (56 grams) of tree nuts — including pecans — per day provide significant reductions in fasting blood sugar and hemoglobin A1C, which is a marker of long-term blood sugar regulation


Pecans are low carb nuts that may help regulate blood sugar levels and reduce certain risk factors for heart disease.

2. Macadamia nuts

Macadamia nuts are highly nutritious and make a great addition to low carb meal plans.

They’re an excellent source of B vitamins, magnesium, iron, copper, and manganese 

One ounce (28 grams) of macadamia nuts contains

  • Total carbs: 4 grams
  • Net carbs: 2 grams
  • Percent of calories from carbs: 8%

These buttery-tasting nuts are also rich in monounsaturated fats.

Studies show that foods high in monounsaturated fats benefit heart health by regulating cholesterol levels and improving markers of inflammation

One small older study in 17 men with high cholesterol found that eating 1.4–3.2 ounces (40–90 grams) of macadamia nuts per day significantly reduced several markers of inflammation and oxidative stress

Following a diet high in flavonoid-rich foods, such as macadamia nuts, may also reduce your risk of heart disease, cognitive decline, type 2 diabetes, and certain types of cancer


Macadamia nuts are rich in healthy fats, antioxidants, vitamins, and minerals. Including these low carb nuts in your diet may boost heart health and reduce inflammation.

3. Brazil nuts

Brazil nuts are large, low carb nuts that are loaded with important nutrients.

They’re also one of the best natural sources of selenium available. In fact, just one Brazil nut delivers over 100% of the recommended Daily Value

Additionally, they’re high in fiber and low in carbs.

One ounce (28 grams) of Brazil nuts contains

  • Total carbs: 3 grams
  • Net carbs: 1 gram
  • Percent of calories from carbs: 8%

Selenium is a mineral involved in many critical bodily functions, including metabolism, reproduction, DNA production, and immune health.

It’s also essential for thyroid function and acts as a potent antioxidant, protecting your cells against free radical damage

Studies have shown that eating Brazil nuts reduces multiple markers of inflammation and improves cholesterol levels

Because Brazil nuts are extremely high in selenium, it’s recommended that adults keep their intake to under 4 nuts per day to avoid surpassing the upper limit of 400 mcg


Brazil nuts are low in carbs and considered one of the best natural sources of selenium, a mineral that’s essential for health.

4. Walnuts

Walnuts are not only low in carbs but also loaded with nutrients, including B vitamins, iron, magnesium, zinc, antioxidants, and fiber

One ounce (28 grams) of walnuts contains

  • Total carbs: 4 grams
  • Net carbs: 2 grams
  • Percent of calories from carbs: 8%

Eating walnuts on a regular basis has been shown to improve heart health, reduce cancer risk, promote brain function, and even support weight loss, in large part due to their polyphenol content

For example, a 12-month study in 293 people found that those who received dietary counseling and ate approximately 1 ounce (30 grams) of walnuts per day achieved significantly greater weight loss than those who received dietary counseling alone

Walnuts are also high in healthy fats, including a plant-based source of essential omega-3 fats called alpha-linolenic acid (ALA).

Diets high in ALA-rich foods may be linked to a lower risk of heart disease and stroke

Additionally, walnuts have been shown to improve blood sugar management among people with type 2 diabetes


Walnuts are low in carbs and rich in heart-healthy fats. Adding walnuts to your diet may promote weight loss, protect against heart disease, and improve blood sugar management.

5. Hazelnuts

Hazelnuts are rich in heart-healthy fats, fiber, vitamin E, manganese, and vitamin K

They’re also low in net carbs and can be easily incorporated into a low carb diet.

One ounce (28 grams) of hazelnuts contains

  • Total carbs: 5 grams
  • Net carbs: 2 grams
  • Percent of calories from carbs: 10%

Hazelnuts also contain numerous antioxidants, which help fight inflammation in your body

Additionally, these nuts are high in L-arginine, an amino acid that’s a precursor to nitric oxide. Nitric oxide is a molecule that promotes heart health by relaxing your blood vessels, improving blood flow, and lowering blood pressure

Hazelnuts are also rich in fiber and monounsaturated fats, both of which are beneficial for heart health.

Studies show that diets rich in hazelnuts help protect against heart disease by reducing inflammation, blood pressure, and cholesterol levels


Hazelnuts are an excellent source of antioxidants and contain heart-healthy nutrients like L-arginine, fiber, and unsaturated fats.

6. Pine nuts

Sourced from the cones of pine trees, pine nuts have a distinctive flavor and buttery texture due to their high oil content.

They’re an excellent source of nutrients and particularly high in vitamins E and K, magnesium, zinc, copper, and phosphorus (27).

One ounce (28 grams) of pine nuts contains

  • Total carbs: 4 grams
  • Net carbs: 3 grams
  • Percent of calories from carbs: 8%

Like many other nuts, pine nuts have been shown to benefit heart health by regulating cholesterol levels and preventing the buildup of plaque in blood vessels

What’s more, people who consume tree nuts, including pine nuts, on a regular basis are more likely to maintain a healthy body weight compared with those who don’t eat tree nuts regularly

Plus, frequent tree nut consumption has been linked to improved insulin resistance, reduced blood pressure and inflammation, and increased levels of HDL “good” cholesterol (30Trusted Source).

Try adding pine nuts to homemade trail mixes, sprinkling them on salads, toasting them, or eating them raw for a simple snack.


Pine nuts are packed with nutrients and may help support heart health and weight management.

Low-Carb Nuts and Seeds That Won’t Wreck Your Keto Diet

The ketogenic diet is super popular these days, but following it can be challenging. The plan requires a lot of diligence, as eating too many carbohydrates can knock you out of fat-burning mode, also known as ketosis. Keto dieters eat large amounts of fat, a moderate amount of protein, and only 20-30 grams of carbohydrates per day—or about half a medium bagel—to maintain ketosis.

The nominal amount of carbs allowed on keto makes it challenging to find snacks that won’t screw up your diet. But nuts should be a go-to for any keto enthusiast, as they’re high in fat without being loaded with too many carbs. If you’re looking for the lowest carb nuts, add these to your emergency snack stash so you’re prepared when hunger strikes.

High Angle View Of Chopped Pecans In Bowl On Wooden Table

You can munch on an ounce, or about 19 pecan halves, for roughly 20 grams of fat and only 4 grams of carbs.


Brazil nuts

Brazil nuts in container, close up

Brazil nuts likely aren’t the first nut that comes to mind, but they probably should be at only 3 grams of carbs and 19 grams of fat per 1-ounce serving.


Macadamia nuts

Macadamia isolated on white


Snack on 10-12 macadamia nuts, about 1 ounce, for 21 grams of fat and only 4 grams of carbs.




An ounce of walnuts doesn’t even crack three grams of carbohydrates, meaning you can eat these pretty freely. A serving has nearly 17 grams of fat and 2.7 grams of carbs.



Close-Up Of Almonds In Bowl On Table

This popular snack has 14 grams of fat and six grams of carbohydrates in a one-ounce serving, so they are on the carb-ier side. But you can safely eat these while remaining in ketosis as long as you don’t go overboard.




These are harder to find at the mini-mart than some other nuts, but it’s worth hunting them down at the supermarket or health food store. An ounce of dry-roasted hazelnuts delivers about 17 grams of fat and 5 grams of carbs.



Bowl of roasted and salted cashew nuts on slate

These buttery nuts are full of flavor and fat, which makes them a great keto diet snack. A one-ounce serving contains 157 calories, 12 grams of fat, and 8 grams of carbs.



peanuts roasted with salt jumping captured with high speed shutter

Yes, we know: peanuts are technically legumes, not nuts. That means they’re hotly debated in keto circles. But if you’re just looking at the carbs and fats and not at the larger debate, here’s what to know: an ounce of dry-roasted peanuts yields about 14 grams of fat and about 6 grams of carbs.

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