Why are there no almonds on keto? Debunking this popular myth

October 16, 2025 •

4 min read

Did you know a one-ounce serving of almonds contains only about 2-3 grams of net carbs? This fact directly counters the common misconception and answers the question 'Why are there no almonds on keto?' by revealing that they are, in fact, a popular and beneficial part of many ketogenic diets when consumed responsibly.

Quick Summary

Almonds are a keto-friendly snack, prized for their healthy fats, protein, and fiber. The key to enjoying them on a keto diet is mindful portion control to stay within daily carb limits.

Key Points

Dispelling the Myth: Almonds are absolutely included in the keto diet when managed correctly.
Net Carbs Are Key: Focus on the net carb count (total carbs minus fiber) to accurately track your intake, which is around 2-3g per ounce for almonds.
Portion Control is Critical: A standard one-ounce serving (about 23 almonds) is recommended to prevent exceeding your daily carb limit.
Nutrient-Dense Benefits: Almonds offer healthy fats, fiber, protein, and essential micronutrients like Vitamin E and magnesium.
Versatile Keto Ingredient: Use almonds as a snack, or in forms like almond flour and unsweetened milk for cooking and baking.
Manage Omega-6s: Be mindful of the high omega-6 content in almonds and balance your diet with omega-3 fatty acids.

The Keto-Friendly Nature of Almonds

Contrary to the mistaken belief that almonds are restricted on a ketogenic diet, they are a staple food for many keto dieters. The confusion often arises from the fact that nuts do contain carbohydrates. However, nuts also contain dietary fiber, which is subtracted from the total carbohydrate count to determine a food's 'net carbs'—the carbohydrates that impact blood sugar levels. Almonds have a very favorable net carb profile, making them a suitable addition to a low-carb eating plan.

Net Carb Count: The Secret to Nut Consumption

For a standard one-ounce (28-gram) serving of raw almonds, the nutritional breakdown is approximately:

Total Carbohydrates: 6.1 grams
Dietary Fiber: 3.5 grams
Net Carbs: ~2.6 grams

With just 2-3 grams of net carbs per serving, almonds fit comfortably within the strict daily carb limits required to maintain a state of ketosis, which is typically between 20 and 50 grams per day. This is a key reason they are not excluded from a keto diet but are instead celebrated for their nutritional value.

Beyond the Macros: Additional Benefits of Almonds

Almonds offer more than just a low-carb macro count. They provide a wealth of nutrients that support overall health, making them a superior snack choice:

Healthy Fats: Rich in monounsaturated fats, almonds support heart health by helping to lower 'bad' LDL cholesterol.
Vitamin E: Almonds are one of the best dietary sources of vitamin E, a powerful antioxidant that protects against cellular damage.
Minerals: They are packed with essential minerals such as magnesium, manganese, and copper, which are vital for nerve function, bone health, and energy production.
Satiety: The combination of fat, protein, and fiber in almonds helps promote a feeling of fullness, which can curb cravings and support weight management.

The Crucial Role of Portion Control

The main issue with almonds on a ketogenic diet is not their macro composition, but the risk of overconsumption. It's easy to eat a large number of almonds without realizing it, which can cause your net carb count to quickly accumulate and potentially disrupt ketosis. To avoid this, mindful portion control is essential. Use a kitchen scale to measure out a one-ounce serving to ensure you stay on track with your carb goals. Pre-portioning snacks into small bags can also prevent mindless snacking.

Incorporating Almonds into Your Keto Lifestyle

Almonds are incredibly versatile and can be enjoyed in many forms, adding flavor and texture to a wide range of keto dishes.

Snacking: Enjoy a small handful of raw or dry-roasted almonds to satisfy a crunch craving between meals.
Baking: Almond flour is a foundational ingredient in keto baking, used for everything from pancakes and breads to cookies.
Almond Butter: A spread on low-carb vegetables like celery or in fat bombs, almond butter is a delicious keto-friendly option. Be sure to choose a brand without added sugar.
Almond Milk: Unsweetened almond milk is a popular, low-carb substitute for dairy milk in smoothies or for recipes.

Comparison of Keto-Friendly Nuts

While almonds are an excellent choice, other nuts also fit well into a keto diet, often with slightly different nutritional profiles. This table compares almonds to other popular low-carb options:


Nut	Net Carbs (per 1 oz)	Fat (per 1 oz)	Key Nutrients	Flavor Profile
Almonds	~2.6g	~14g	Vitamin E, Magnesium	Slightly sweet, mild
Pecans	~1g	~20g	Thiamine, Zinc	Buttery, rich
Macadamia Nuts	~1.5g	~21g	Monounsaturated Fats	Creamy, mild, sweet
Walnuts	~2g	~18g	Omega-3s, Antioxidants	Earthy, slightly bitter

Potential Drawbacks and Considerations

While almonds are beneficial, it's worth noting a couple of considerations:

Omega-6 Fatty Acids: Almonds are high in omega-6 fatty acids. A diet too high in omega-6s and low in omega-3s can lead to inflammation. This can be balanced by incorporating more omega-3 sources like fatty fish or supplements.
Phytic Acid: Almonds contain phytic acid, an 'antinutrient' that can bind to certain minerals and reduce their absorption. For most people on a well-formulated, nutrient-dense keto diet, this is not a significant concern. However, those on vegetarian or vegan keto diets who rely heavily on nuts may want to consider soaking or sprouting almonds to reduce phytic acid levels.

Conclusion: Almonds are on the menu

The notion that there are no almonds on keto is a complete myth. Almonds are a valuable, nutrient-dense food that aligns perfectly with the principles of a ketogenic diet, provided they are consumed in moderation. Their low net carb count, coupled with their high content of healthy fats, protein, and essential vitamins and minerals, makes them an excellent choice for a satisfying snack or a versatile ingredient in keto recipes. The key to success is careful portion control to manage your net carb intake and prevent accidentally derailing ketosis. Incorporating a variety of low-carb nuts and seeds, like the ones mentioned, can further enrich your keto diet with diverse nutrients and flavors.

For more great keto food options, check out Healthline's guide to ketogenic foods.

Frequently Asked Questions

A standard serving is about one ounce (28 grams), which contains roughly 23 almonds and around 2-3 grams of net carbs. For most keto dieters, 1-2 servings per day is an appropriate amount, but always check your overall macro intake.

A one-ounce serving of almonds contains approximately 6 grams of total carbohydrates and 3.5 grams of dietary fiber, resulting in about 2.6 grams of net carbs.

Yes, almond flour is an excellent keto-friendly alternative to high-carb flours like wheat flour. It's widely used in keto baking for items like bread, pancakes, and desserts.

Yes, overeating almonds can easily lead you to exceed your daily net carb limit. Since almonds are calorie-dense, it's important to weigh your portions to avoid this.

No, not all nuts are created equal for keto. Some, like cashews and pistachios, have a higher net carb count and should be consumed sparingly or avoided, especially in the initial stages of the diet.

For those seeking even lower-carb options, macadamia nuts and pecans are excellent alternatives. Macadamia nuts have about 1.5g net carbs per ounce, while pecans have only around 1g net carbs per ounce.

You can use whole almonds as a snack or salad topping. Almond flour is great for baking, and unsweetened almond milk can be used in smoothies. Almond butter is a perfect low-carb spread for vegetables or as a fat bomb ingredient.