Which Nuts are Keto Friendly? A Complete Guide to Low-Carb Options

October 5, 2025 •

4 min read

While nuts are widely celebrated for their nutritional benefits, their carbohydrate content can vary significantly, which is a critical consideration for a ketogenic diet. This guide addresses the common question of which nuts are keto friendly by outlining the best low-carb choices and the high-carb varieties to limit or avoid.

Quick Summary

This guide provides an overview of which nuts are most compatible with the ketogenic diet. It compares the net carb counts of various nuts, highlighting top choices like macadamia nuts and pecans, while cautioning against excessive intake of higher-carb options such as cashews and pistachios.

Key Points

Low-Carb Kings: Macadamia nuts and pecans boast the lowest net carb counts, making them excellent choices for a strict keto diet.
Know Your Net Carbs: Always subtract fiber from total carbohydrates to get the net carb count, the figure that truly matters for ketosis.
Practice Portion Control: Even keto-friendly nuts are calorie-dense, so stick to a standard one-ounce serving size to prevent overconsumption.
Beware High-Carb Varieties: Nuts like cashews, pistachios, and chestnuts contain significantly more carbs and should be limited or avoided.
Choose Unsweetened Nut Butters: When selecting nut butters, choose brands made solely from low-carb nuts with no added sugars or unhealthy oils.
Mindful Snacking: To avoid mindless eating, measure out your daily portion of nuts beforehand and put the bag away.

Understanding the Ketogenic Diet and Net Carbs

The ketogenic diet is a low-carbohydrate, high-fat eating plan that aims to put the body into a metabolic state called ketosis. In this state, the body becomes highly efficient at burning fat for energy instead of carbohydrates. To maintain ketosis, tracking your carbohydrate intake is essential. This is where the concept of "net carbs" becomes important. Net carbs are calculated by subtracting the grams of fiber from the total grams of carbohydrates. For keto dieters, it is the net carb count that matters, as fiber is a type of carbohydrate that the body does not digest and absorb for energy.

Many nuts are excellent additions to a keto diet due to their high-fat content and beneficial nutrients. They are rich in healthy monounsaturated and polyunsaturated fats, fiber, protein, vitamins, and minerals. However, the net carb count can differ significantly between different types of nuts, making mindful selection and portion control crucial for success.

The Best Nuts for a Keto Diet

For those on a strict keto regimen, focusing on nuts with the lowest net carb counts is the safest approach. These nuts provide healthy fats and nutrients without risking your state of ketosis.

Macadamia Nuts

Macadamia nuts are arguably the most keto-friendly nuts available due to their exceptionally high-fat and very low net-carb profile.

Nutritional highlight: Packed with monounsaturated fats, which are beneficial for heart health.
Net Carbs: Around 1.5 grams per 1-ounce serving.

Pecans

Pecans are another fantastic choice for keto dieters. Their buttery flavor and high-fat content make them a satisfying and nutrient-dense snack.

Nutritional highlight: Rich in healthy fats and fiber, which can help improve insulin sensitivity.
Net Carbs: Approximately 1.2 grams per 1-ounce serving.

Brazil Nuts

Brazil nuts are a low-carb, high-fat option uniquely known for being the best dietary source of selenium.

Nutritional highlight: Just one Brazil nut can provide more than the recommended daily allowance of selenium.
Net Carbs: Around 1.4 grams per 1-ounce serving (about 6-8 kernels).

Walnuts

Walnuts are a versatile and nutritious option, providing a good source of healthy fats, including alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.

Nutritional highlight: Rich in antioxidants and healthy fats.
Net Carbs: Roughly 2 grams per 1-ounce serving.

Moderate-Carb Nuts to Enjoy in Moderation

Some nuts contain slightly more carbohydrates and should be consumed in more controlled portions to stay within your daily carb limit. These can still be part of a healthy keto diet.

Almonds

Almonds are a popular, nutrient-dense choice, offering vitamin E and magnesium. They can be enjoyed as a snack, or used in the form of flour or milk.

Net Carbs: Approximately 2.6 grams per 1-ounce serving.

Hazelnuts

Hazelnuts provide a rich, sweet flavor and are a good source of healthy fats and vitamin E.

Net Carbs: Around 2 grams per 1-ounce serving.

Peanuts

While technically a legume, peanuts are consumed like nuts and are a common snack on keto due to their low net carb count and high protein. Opt for natural peanut butter without added sugars.

Net Carbs: Approximately 4 grams per 1-ounce serving.

Nuts to Limit or Avoid on Keto

Certain nuts, due to their higher total and net carb counts, are best avoided or consumed in very small quantities to prevent exceeding your daily carb limit.

Cashews

Cashews have a significantly higher carb count compared to other nuts and are not an ideal choice for a strict ketogenic diet.

Reason to limit: An ounce contains around 8 grams of net carbs, which can quickly use up a large portion of your daily carb budget.

Pistachios

Pistachios are another tasty nut with a carb count that can be problematic for those aiming for a deep state of ketosis.

Reason to limit: An ounce has around 4.8 grams of net carbs, which adds up quickly.

Chestnuts

Chestnuts stand out among nuts for their very high carbohydrate content, making them incompatible with a ketogenic diet.

Reason to avoid: Unlike other nuts, they are starchy and low in fat.

Comparison of Keto-Friendly and High-Carb Nuts (Per 1-ounce Serving)


Nut	Total Carbs (g)	Fiber (g)	Net Carbs (g)	Keto Compatibility
Macadamia Nuts	3.9	2.4	1.5	Best
Pecans	4.0	2.7	1.3	Best
Brazil Nuts	3.5	2.1	1.4	Best
Walnuts	3.9	1.9	2.0	Best
Hazelnuts	5.0	3.0	2.0	Best
Almonds	6.1	3.5	2.6	Good (Watch portions)
Peanuts	4.0	2.0	2.0	Good (Watch portions, technically a legume)
Pistachios	7.7	2.9	4.8	High-carb (Limit)
Cashews	9.0	1.0	8.0	High-carb (Limit or avoid)
Chestnuts	14.0	1.0	13.0	Not keto-friendly (Avoid)

*Note: The total carb, fiber, and net carb counts are approximate values. Always check the nutrition label for specific products.

Practical Tips for Incorporating Nuts into a Keto Diet

Practice Portion Control: All nuts, even the low-carb ones, are calorie-dense. A standard serving is typically around one ounce, which is about a small handful. Using a kitchen scale can help with accuracy.
Opt for Raw or Dry-Roasted Nuts: Avoid nuts roasted in unhealthy oils or those with sugary glazes or added flavorings. Simple, unsalted, raw, or dry-roasted nuts are the best choice.
Choose Keto-Friendly Nut Butters: If you prefer nut butter, select versions made from low-carb nuts like macadamia or pecans, and always check the label for added sugars or high-carb additives. Natural peanut butter is also an option, but be mindful of the portion size.
Incorporate into Meals: Besides snacking, nuts can be a great addition to keto recipes. Sprinkle chopped nuts over salads, add them to a stir-fry, or use ground nuts as a low-carb flour substitute in baking.

Conclusion

For those following a ketogenic diet, nuts are a fantastic source of healthy fats, protein, and essential nutrients. However, successfully integrating them requires a strategic approach. Prioritizing low-carb nuts like macadamia nuts, pecans, Brazil nuts, and walnuts ensures you stay in ketosis. Meanwhile, keeping portion sizes in check is the golden rule, even for the best keto-friendly options. By being mindful of net carb content and preparation methods, you can enjoy the many benefits nuts have to offer without compromising your dietary goals. For further in-depth information, resources from reputable health and nutrition sites are recommended.

Harvard T.H. Chan School of Public Health: The Nutrition Source

Frequently Asked Questions

Total carbs are the sum of all carbohydrates in a food, including sugar, starches, and fiber. Net carbs are calculated by subtracting fiber from the total carbs, as fiber is not digested by the body and does not affect blood sugar in the same way.

No, you should not eat unlimited nuts. Even low-carb nuts are calorie-dense and can lead to weight gain if overconsumed. Practicing portion control is essential for staying within your macro goals on a keto diet.

Cashews are high in carbohydrates compared to many other nuts. A small one-ounce serving contains around 8 grams of net carbs, which can quickly consume a significant portion of a keto dieter's daily carb allowance.

Some nut butters are keto friendly, but it is important to check the label carefully. Many commercial nut butters contain added sugars and unhealthy oils. Look for versions made with just the nuts and salt, with no added sweeteners.

A standard serving size for nuts is typically one ounce, which is about a small handful. This portion provides a satisfying snack while helping you manage your calorie and carb intake.

Both raw and dry-roasted nuts are excellent choices for keto. However, you should avoid nuts roasted in unhealthy oils or those with added sugars or glazes. Dry-roasted or raw nuts will offer the purest and most natural nutrition.

Nuts can be enjoyed as a simple snack, sprinkled on salads or low-carb yogurts, or ground into flour for baking. You can also use them to create flavorful crusts for savory dishes.