Are Nuts Allowed on the Paleo Diet? Everything You Need to Know

October 26, 2025 •

4 min read

Originating from the hunter-gatherer era, the Paleo diet focuses on whole, unprocessed foods. A common question for followers is: Are nuts allowed on the Paleo diet? The answer is nuanced, as most tree nuts are permitted in moderation, while legumes like peanuts are strictly off the table.

Quick Summary

The Paleo diet permits most tree nuts and seeds in moderation due to their nutritional benefits, but excludes legumes, including peanuts. Key factors influencing consumption include antinutrient content and fatty acid balance.

Key Points

Paleo-Friendly: Most tree nuts and seeds, like almonds, walnuts, and macadamias, are allowed on the Paleo diet because they were available to early humans.
Peanuts Are Not Nuts: Peanuts are botanically classified as legumes and are excluded from the Paleo diet due to their antinutrient content, including lectins and phytates.
Moderation Is Key: Despite their nutritional benefits, nuts should be consumed in moderation due to their high calorie density and potential for an imbalanced Omega-6 to Omega-3 ratio.
Preparation Matters: For optimal digestion and nutrient absorption, it's best to consume raw or dry-roasted, unsalted nuts. Soaking or sprouting can also help reduce antinutrients like phytic acid.
Nutritional Powerhouses: Nuts and seeds provide a rich source of healthy fats, protein, fiber, vitamins, and minerals that support overall health.

The Paleo Stance on Nuts and Seeds

At its core, the Paleo diet seeks to emulate the eating patterns of our Stone Age ancestors. This involves consuming foods that could be hunted, fished, or gathered, and avoiding modern processed items, grains, and legumes. Since early humans foraged for seeds and nuts, most tree nuts and seeds are considered Paleo-friendly. They are celebrated as a nutrient-dense source of healthy fats, protein, and minerals. However, this permission comes with important caveats regarding moderation and type, largely influenced by modern nutritional science that examines specific compounds found in these foods.

Why Peanuts Are Not Considered Paleo

One of the most common misconceptions about nuts on a Paleo diet concerns peanuts. Despite their name, peanuts are not true nuts; they are legumes. Legumes, along with grains and dairy, are foundational exclusions of the Paleo diet. The primary reason for this exclusion is the presence of "antinutrients" like lectins and phytic acid. These compounds can interfere with nutrient absorption and potentially cause digestive distress in some individuals. While some Paleo interpretations are more lenient, strict followers avoid peanuts and their products, like peanut butter, for this reason.

Approved Nuts and Seeds on a Paleo Diet

While peanuts are out, a wide variety of true nuts and seeds are acceptable and encouraged in moderation. This offers a wealth of options for snacking and meal preparation.

Almonds: Rich in Vitamin E and magnesium.
Walnuts: An excellent source of Omega-3 fatty acids, which balances the higher Omega-6 intake from other sources.
Macadamia nuts: High in monounsaturated fats and low in carbs, making them a great option for fat intake.
Hazelnuts: Good source of Vitamin E and antioxidants.
Pistachios: Contain antioxidants like lutein and zeaxanthin, beneficial for eye health.
Pecans: Rich in plant sterols, which can help lower cholesterol.
Cashews: Offer a creamy texture and are a source of magnesium and zinc.
Brazil nuts: Extremely rich in selenium, providing a full day's requirement in just a few nuts.
Seeds: Sunflower seeds, pumpkin seeds, chia seeds, and flax seeds are also Paleo-approved and add a nutritional boost.

Considerations for Including Nuts in Your Paleo Diet

Even with approved options, it's wise to consider a few factors for optimal health. Nuts are calorie-dense, so portion control is essential for weight management. A small handful (around 1 ounce) is typically a recommended serving size. Also, the Omega-6 to Omega-3 fatty acid ratio is a consideration, as excessive Omega-6 can be pro-inflammatory. Walnuts and macadamias are favorable due to their balanced ratio, while others like pine nuts are higher in Omega-6.

Preparation: Raw, Roasted, or Soaked?

Processing affects the nutritional profile and digestibility of nuts. Many Paleo proponents recommend consuming nuts in their raw or dry-roasted, unsalted state.

Raw and Dry-Roasted: These are the most common and minimally processed options. Dry roasting can enhance flavor without adding extra oils.
Soaking or Sprouting: Soaking nuts overnight and then dehydrating them can reduce phytic acid levels, potentially improving mineral absorption. This method is favored by those with digestive sensitivities.
Avoiding Blanching: The outer skin of many nuts, like almonds, contains antioxidants. Blanching removes this skin, so it's best to consume nuts with the skin intact.

Nuts and the Paleo Diet: A Comparison


Feature	Paleo-Friendly Nuts (e.g., Almonds, Walnuts)	Legumes (e.g., Peanuts)
Botanical Classification	Tree nuts, true nuts, or seeds	Legumes, a different plant family
Antinutrient Content	Contains phytic acid; can be reduced via soaking or sprouting	Contains high levels of lectins and phytates; often seen as more problematic
Omega-6/Omega-3 Ratio	Varies; walnuts offer a good balance, while others may be higher in Omega-6	Often has an unfavorable Omega-6 to Omega-3 ratio
Processing	Best consumed raw, dry-roasted, or soaked; avoid added sugars and oils	Commonly roasted and processed with unhealthy fats and additives (in commercial peanut butter)
Nutritional Profile	Rich in healthy fats, protein, fiber, vitamins (E), and minerals (magnesium, selenium)	Good source of protein, but antinutrients can hinder mineral absorption

Conclusion: Nuts are a Healthy Paleo Staple in Moderation

In conclusion, are nuts allowed on the Paleo diet? Yes, absolutely, but the devil is in the details. Adherents can enjoy a wide array of tree nuts and seeds as long as they are mindful of sourcing and preparation. Peanuts and other legumes, however, should be avoided due to their antinutrient properties. By choosing nuts that are raw or dry-roasted, and consumed in moderation, you can leverage their impressive nutritional benefits to complement a balanced Paleo lifestyle. A healthy relationship with nuts is about appreciating them as a powerful, nutrient-dense addition rather than a bottomless snack.

For more information on the principles of a balanced dietary approach, you may find the Mayo Clinic's overview on various eating styles informative.

Frequently Asked Questions

No, peanuts are not allowed on the Paleo diet because they are legumes, not tree nuts. The diet restricts legumes due to their antinutrient compounds, such as lectins and phytic acid.

Some nuts are limited primarily because they are high in calories and can contribute to an unbalanced Omega-6 to Omega-3 fatty acid ratio if consumed excessively. Moderation is key to maintaining nutritional balance.

Yes, but it must be made from Paleo-approved nuts (like almonds or cashews) and contain no added sugars, hydrogenated oils, or other non-Paleo ingredients. Check the label for a clean ingredients list.

The best way to prepare nuts is to consume them raw or dry-roasted and unsalted. Some followers also prefer soaking or sprouting their nuts to reduce antinutrients, which can improve digestibility.

All Paleo-approved nuts offer unique benefits. Walnuts are prized for Omega-3s, macadamias for monounsaturated fats, and Brazil nuts for selenium. A variety is best to ensure a broad spectrum of nutrients.

Most nuts and seeds contain phytic acid, a type of antinutrient. The amount varies, but methods like soaking and sprouting can help reduce their content. For most people, a varied diet and proper preparation prevent adverse effects.

Yes, cashews are allowed on the Paleo diet. They are a versatile nut that is a good source of magnesium, zinc, and healthy fats. However, they should be eaten in moderation like other nuts.