Best Keto Nuts And Seeds List – with recipe ideas for snacks, baked goods and breakfasts with low carb friendly nuts and seeds – with video.
Best Keto Nuts and Seeds List
This best keto nuts and seeds list include low carb friendly recipes and ideas to include the nutritious foods in your diet through the week.
You may be starting a low carb diet (in which case click through for keto day 1 tips and menu ideas) or just looking for inspiration after following a ketogenic lifestyle for a while.
A typical serving of nuts or seeds can vary from 12g to 42g or around half an ounce to one and a half ounces. So all the measurements will be about in the middle being 28g or one ounce.
Chia Seeds
A 1-ounce serving (28g) of chia seeds macronutrient breakdown is as follows:
- Calories 138
- Total fat 8.7g (saturated 0.9g)
- Total grams of carbohydrates 12g
- Dietary fiber 9.8g
- Grams of net carbs (total carbs – fiber) 2.2g
- Sugars 0g
- Protein 4.7g
High in calcium potassium and iron and a good source of fiber, chia seeds are packed with healthy fats in the form of omega 3 fatty acid in the from of alpha-linolenic acid. Omega 3’s are heart-healthy fats shown to have benefits in cardiovascular health, brain function and in helping prevent weight gain.
Chia seeds can be used to make sweet Strawberry Chia Jam, mixed into a chia pudding, through yogurt for a snack or blended into a smoothie. (Read more about Chia seeds on Keto.)
Almonds
An ounce of almonds (28g) macros is as follows:
- Calories 164
- Total fat 14g (saturated 1.1g)
- Total grams of carbs 6.1g
- Grams of fiber 3.5g
- Gram of net carbs (total carbs – fiber) 2.6g
- Sugars 1.2g
- Protein 6g
Almonds have lots of health benefits thanks to being high in nutrients like calcium, iron and potassium.
Plus, almonds are also high in B vitamins and vitamin E. which works as an antioxidant and may help prevent inflammation.
Almonds are also high in lots of good fats like monounsaturated fats which has been suggested may help in promoting good heart health, such as helping in the prevention of conditions like heart disease while helping the body control cholesterol levels.
Making almonds and raw almonds as one of the best options as a healthy snack, perfect for keto dieters and a good choice for those wanting to monitor your carb intake for weight loss.
Almonds are the basis of almond milk and of course almond butter. In addition, you can use flaked almonds or almond flour in keto recipes such as pancakes, cookies, cupcakes or keto granola.
Cashews
Cashews are my own personal best keto nuts. A one-ounce serving (28g) of cashew nuts nutrition value breakdown is as follows:
- Calories 157
- Total fat 12g (saturated 2,2g)
- Total carbohydrates 8.6g
- Dietary fiber 1.9g
- Grams of net carbs (total carbs – fiber) 6.7g
- Sugars 1.7g
- Protein 5.2g
Cashews are one of my favorite nuts and keto snacks. Cashew nuts or kernels, are a kidney-shaped seed that attach to the bottom of the cashew apple, the fruit of the cashew tree. Making cashews a tasty tree nut.
Health benefits of cashews include the prevention of cancer, cardiovascular disease, blood pressure and a number of degenerative ailments linked to ageing.
Cashew nuts are low in saturated fat and cholesterol and high in monounsaturated fat which is linked to reducing your overall cholesterol levels.
Cashews, along with pine nuts, also contain vitamin K one of the many essential nutrients that has shown to be important for blood clotting, helps make insulin more effective and even has some anticancer properties.
As tasty and beneficial to overall health as they are, they are slightly higher in carbs than other nuts, so be sure to exercise portion control when enjoying their taste.
Flaxseeds
The nutrition breakdown of 28 (an ounce) of flaxseeds is as follows:
- Calories 151
- Total grams of fat 12g (saturated 1g)
- Total carbohydrates 8.2g
- Dietary fiber 7.7g
- Grams of net carbs (total carbs – fiber) 0.5g
- Sugars 0.4g
- Grams of Protein 5.2g
High in fiber flaxseeds are perfect to mix through yogurt, low carb granola or blend into smoothies.
Plus full of healthy fatty acids with evidence suggesting that flaxseeds health benefits may include the prevention of chronic diseases like type two diabetes, heart disease and stroke.
Hemp Seeds
Hemp seeds per 28g (ounce) macronutrient values.
- Calories157
- Total grams of fat 14gg (1.3g saturated)
- Grams of carbs 2.5g
- Dietary fiber 1.1 g
- Net carbs (total carbs – fiber) 1.4g
- Sugars 0.4g
- Protein 8.9g
Technically a nut, hemp seeds are a great choice to add as part your keto-friendly snack options or smoothies.
These low carb nuts not only keep your carbohydrate intake low, hemp seeds also have all 9 essential amino acids, making hemp seeds possibly the best nuts for your protein intake.
These amino acids are important in building muscle and make other important proteins needed throughout the body. This includes making hormones, enzymes and cell membranes, a process called protein synthesis.
In addition there is evidence hemp seeds can help with lowering blood pressure and lower cholesterol levels too.
Sunflower Seeds & Pumpkin Seeds
High in potassium and calcium, sunflower seeds are one of those low-carb foods that make a great addition when watching your net carb count.
An ounce of sunflower seeds (28g) macros is as follows:
- Calories 155
- Total fat 14g (saturated 1.5g)
- Total carbohydrates 4.3g
- Dietary fiber 2.6g
- Grams of net carbs (total carbs – fiber) 1.7g
- Sugars 0.8g
- Protein 5.5g
The health benefits for sunflower seeds include antioxidant and anti-inflammatory properties. Plus, thanks to their high phenol concentration levels sunflower seeds can also help reduce blood clots and have been linked in the prevention of cancer and cardiovascular disease.
Nutrition profile per ounce (28g) of pumpkin seeds is as follows:
- Calories 126
- Total fat 5.5g (saturated 1g)
- Total carbohydrates 15g
- Dietary fiber 5.2g
- Grams of net carbs (total carbs – fiber) 9.8g
- Protein 5.3g
High in calcium and potassium and full of unsaturated fatty acids in the form of Omega 3’s, Omega 6’s and Omega 9’s.
The palmitic acid and stearic acid found in pumpkin seeds are linked with keeping your skin smooth and healthy.
The oleic acid found in pumpkin seed s is found to be good for your heart health and the linoleic acid concertation in pumpkin seeds has been found good for weight loss and has some (type two) antidiabetic properties too. The oil inherent in pumpkin seed has also shown to help with menopause in regulating hormones.
My easy keto granola can be bulked out by pili nut, pumpkin seeds, sesame seeds or sunflower seeds and is as good as any high carb granola out there. Sunflower seeds are also easy to turn into a nut free seed butter.
Macadamia Nuts – Best Keto Nuts
Originating from the east coast of Australia, macadamia nuts are creamy, luxurious and contain the perfect keto lifestyle macros.
A one ounce (28g) serving size of macadamia nuts provide the following macros:
Calories 204
Total fat 21g (saturated 3.4g)
Total carbohydrates 3.9g
Dietary fiber 2.4g
Grams of net carbs (total carbs – fiber) 1.5g
Sugars 1.3g
Protein 2.2g
Due to macadamia nuts high fat content of monounsaturated fatty acids they have been shown to be beneficial in reducing cellular damage, reduce chances of blood clots and heart disease decrease risk of type two diabetes and help with weight loss.
Pecan Nuts & Brazil Nuts
Below is the nutrition macros for 28g or an ounce of pecans:
Calories 196
Total fat 20g (saturated 1.8g)
Total carbohydrates 3.9g
Dietary fiber 2.7g
Grams of net carbs (total carbs – fiber) 1.2g
Sugars 1.1g
Protein 2.6g
Pecan nuts are low-carb nuts that are high in calcium and relatively high in potassium. Pecan nuts also contain oleic acid or omega-9’s, which as stated earlier is good for your heart and shown to lower cholesterol.
These monounsaturated fatty acids suggest many health benefits such as in the prevention of cancer, inflammatory diseases, and improve your body’s immune system and boost your natural response to wound healing.
Below is the nutrition macros for 28g or an ounce of brazil nuts:
Calories 187
Total fat 19g (saturated 4.6g)
Total carbohydrates 3.3g
Dietary fiber 2.1g
Grams of net carbs (total carbs – fiber) 1.2g
Sugars 0.7g
Protein 4.1g
Brazil nuts are found in the South America particularly in the countries of Bolivia, Brazil and Peru.
While Brazil nuts are very high in calcium and high in potassium and they are also extremely high in the antioxidant selenium. In fact brazil nuts are such an excellent source of selenium that a single brazil nut contains as much as 160% of the recommended daily allowance. At least as much selenium or even more so than most selenium supplements.
Brazil nuts have shown to be help reduce cholesterol levels, cardiovascular disease and promote antioxidant and anti-inflammatory effects.
Brazil nuts show an improvement in the way your body can control blood sugar levels,, vascular function, raise immunity while reducing inflammation and tissue damage.
Pecan and brazil nuts can be mixed with other nuts and seeds for a homemade ketogenic trail mix.
Pine Nuts
Pine nuts contain pinolenic acid, a fatty acid that shows an appetite suppressing effect suggesting it can be an excellent choice of nut for those wanting to lose weight.
Below is the nutrition macros for 28g or an ounce of pine nuts:
Calories 191
Total fat 19g (saturated 1.4g)
Total carbohydrates 3.7g
Dietary fiber 1g
Grams of net carbs (total carbs – fiber) 2.7g
Sugars 1g
Protein 3.9g
You can mix pine nuts through a homemade pesto to enjoy with zucchini noodles or top your favorite low carb salad with pine nuts.
Walnuts
Keto candied walnuts make a sweet snack during the Festive season and all through the year too.
Here’s the nutrition information for one of the best keto nuts:
Calories 185
Total fat 18g (saturated 1.7g)
Total carbohydrates 3.9g
Dietary fiber 1.9g
Grams of net carbs (total carbs – fiber) 2g
Sugars 0.7g
Protein 4.3g
Walnuts are believed to be originating from Persia now grown in many parts of the world including the USA, China, UK and Ireland to name some.
Walnuts are a great way to increase your calcium and potassium intake. Plus walnuts contains vitamin E, and walnut polyphenols are also excellent antioxidants reducing the risk factors of tissue damage, neurodegenerative conditions (such as Alzheimer’s disease) and hardening of the arteries (atherosclerosis).
You can grill, roast or fry walnuts Frying them with some olive oil and salt to taste for around 5-7 can be very satisfying keto-friendly snack snack.
Calories 185
Total fat 18g (saturated 1.7g)
Total carbohydrates 3.9g
Dietary fiber 1.9g
Grams of net carbs (total carbs – fiber) 2g
Sugars 0.7g
Protein 4.3g
Walnuts are believed to be originating from Persia now grown in many parts of the world including the USA, China, UK and Ireland to name some.
Walnuts are a great way to increase your calcium and potassium intake. Plus walnuts contains vitamin E, and walnut polyphenols are also excellent antioxidants reducing the risk factors of tissue damage, neurodegenerative conditions (such as Alzheimer’s disease) and hardening of the arteries (atherosclerosis).
You can grill, roast or fry walnuts. Frying them with some olive oil and salt to taste for around 5-7 minutes can be very satisfying keto-friendly snack snack.
HAZELNUTS
An ounce of hazelnuts(28g) macros is as follows:
Calories 183
Total fat 18g (saturated 1.3g)
Total carbohydrates 5g
Dietary fiber 2.7g
G net carbs (total carbs – fiber) 2.3g
Sugars 1.4g
Protein 4.3g
Hazelnuts are jam packed full of minerals, like potassium, phosphorus, calcium, magnesium, copper, manganese and selenium. Benefits to hazelnuts include maintaining nerve function.
With protective effects to memory, general brain performance and to Alzheimer’s disease.
They may also reduce risk of heart disease, type 2 diabetes mellitus and provide antioxidant properties.
PEANUTS
Peanuts can be enjoyed as they are, roasted, salted or as peanut butter in no bake peanut butter cookies. They contain high amounts of fat and protein but are one of the more carb heavier nuts out there.
An ounce of peanuts (28g) macros is as follows:
Calories 166
Total fat 14g (saturated 2.2g)
Total carbohydrates 6g
Dietary fiber 2.4g
G net carbs (total carbs – fiber) 3.6g
Sugars 1.4g
Protein 6.9g
Peanuts are a good source of co-enzyme Q10 and contains all the 20 amino acids.
Co-enzyme Q10 has shown to good for your eyes with deficiencies in co-enzyme Q10 has been found to show cardiovascular problems.
Peanuts are also high in phenols, Protecting against heart disease, type two diabetes mellites, and cancer. There has even been some links with peanut consumption in reducing gallstone occurrences in both men and women.
IN SUMMARY
As a brief summation of the net carb content amounts of all the seeds and nuts mentioned is listed below in order of the net carb content per ounce (28g) from lowest to highest.
As with all nuts bare in mind the amount of carbs easily adds up. So I find it personally portion out the amount of nuts you want before consuming so you can enjoy your nut of choice guilt free.
- Flax seeds 0.5g of net carbs per ounce (28g)
- Pecan nuts1.2g and Brazil nuts 1.2g of net carbs per ounce (28g)
- Hemp seeds 1.4g of net carbs per ounce (28g)
- Macadamia nuts 1.6g of net carbs per ounce (28g)
- Sunflower seeds 1.7g of net carbs per ounce (28g)
- Walnuts 2g of net carbs per ounce (28g)
- Chia Seeds 2.2g of net carbs per ounce (28g)
- Hazelnuts 2.3g of net carbs per ounce (28g)
- Almonds 2.6g of net carbs per ounce (28g)
- Pine nuts 2.7g of net carbs per ounce (28g)
- Peanuts 3.6g of net carbs per ounce (28g)
- Cashews nuts 6.7g of net carbs per ounce (28g)
- Pumpkin seeds 9.8g of net carbs per ounce (28g)
Best Keto-Friendly Nuts & Seeds Video
Here’s the video where I talk you through some of my go to low-carb diet nuts and seeds. Hit play below or click here to watch on YouTube.
More Ketogenic Diet Inspiration
Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
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