Will Nuts Throw Me Out of Ketosis? A Keto Dieter's Guide

December 25, 2025 •

3 min read

Over 60% of people on a ketogenic diet cite snacking as a major challenge, making food choices like nuts crucial for success. So, will nuts throw me out of ketosis? The answer depends on the specific nut, your portion size, and overall daily carb intake.

Quick Summary

Understand how certain nuts can impact ketosis, which varieties are high in healthy fats and low in carbs, and why portion control is vital. Learn to distinguish between keto-friendly and high-carb nuts to prevent derailing your diet.

Key Points

Smart Selection is Key: Choose low-carb nuts like macadamias, pecans, and Brazil nuts to stay in ketosis.
High-Carb Nuts to Avoid: Limit or avoid nuts like cashews and pistachios, as their carb counts are much higher.
Portion Control is Critical: Even low-carb nuts are calorie-dense. A one-ounce serving (a small handful) is a good guideline to prevent excess calorie and carb intake.
Unprocessed is Best: Always opt for raw or dry-roasted nuts without added sugars or flavored glazes to avoid hidden carbs.
Listen to Your Body: Monitor your total daily carb intake, and adjust your nut consumption based on how your body responds to different foods.
Snack Mindfully: To prevent overeating, pre-portion your nuts into smaller containers rather than eating directly from a large bag.

Understanding Nuts and Your Keto Diet

The ketogenic diet hinges on a metabolic state called ketosis, where your body burns fat for fuel instead of glucose from carbohydrates. To achieve and maintain this state, daily carbohydrate intake must be strictly limited, typically to 20–50 grams. Nuts, with their high fat and moderate protein content, seem like an ideal keto snack. However, their carbohydrate counts vary significantly, and the key to success lies in knowing which nuts to choose and how much to eat.

The Keto-Friendly Nut Champions: Low-Carb Winners

Not all nuts are created equal in the world of keto. Some varieties are exceptionally low in net carbs (total carbs minus fiber), making them perfect for guilt-free snacking. These nuts are typically very high in healthy monounsaturated and polyunsaturated fats, which are essential for fueling your body on keto.

Macadamia Nuts: Often called the "keto king," macadamia nuts are extremely high in fat and low in net carbs. An ounce contains an impressive 21g of fat and only 1.5g of net carbs, making them an excellent choice for a satiating snack.
Pecans: With a rich, buttery flavor, pecans offer only 1.2g of net carbs per ounce. They are also packed with essential minerals like manganese and copper.
Brazil Nuts: These nuts are not only low in carbs but are also a potent source of selenium. A single Brazil nut can provide more than the daily recommended amount of this important mineral, so moderation is key.
Walnuts: Rich in omega-3 fatty acids, walnuts contain about 2g of net carbs per ounce, making them a nutritious and brain-healthy addition to your keto plan.

High-Carb Nuts to Limit or Avoid

Just as there are keto-friendly nuts, there are also varieties with a much higher carb load that can quickly push you over your daily limit if you are not careful. These should be limited to very small portions or avoided altogether, especially on a strict keto regimen.

Cashews: Though delicious, cashews contain a much higher net carb count compared to other nuts, with about 8g per ounce. A large handful can easily throw off your macros for the day.
Pistachios: Another popular but carb-heavy nut, pistachios contain approximately 5g of net carbs per ounce. They can be enjoyed in moderation, but careful portion control is a must.
Chestnuts: High in starch, chestnuts are not a suitable option for the ketogenic diet. A single ounce contains around 14 grams of carbohydrates, which is more than half of the daily carb limit for many keto dieters.

The Critical Role of Portion Control

For any nut, even the lowest-carb options, portion control is absolutely critical. Nuts are calorie-dense, and it is easy to overconsume them, leading to an excess calorie intake that could stall weight loss. A typical serving size is about one ounce (28 grams), which is approximately a small handful. For example, one ounce of almonds is about 23 nuts, while an ounce of macadamias is about 12-14 nuts. Mindful snacking and pre-portioning your nuts can prevent mindless overeating and keep you within your macro targets.

Keto-Friendly Nuts: A Comparison Table

To make your choice easier, here is a quick nutritional comparison of common nuts based on a one-ounce serving.


Nut	Net Carbs (g)	Fat (g)	Protein (g)	Recommendation
Macadamia	1.5	21	2	Excellent - High fat, very low carb
Pecans	1.2	20	3	Excellent - High fat, very low carb
Brazil Nuts	1.3	19	4	Excellent - Monitor selenium intake
Walnuts	2	18	4	Good - Rich in omega-3s
Almonds	2	14	6	Good - Versatile and fibrous
Hazelnuts	2.3	17	4	Good - Adds crunch to recipes
Pistachios	5	13	6	Moderate - Practice strict portion control
Cashews	8	13	4	Limit - Higher carb count

Conclusion: The Key is Smart Consumption

So, will nuts throw you out of ketosis? No, not if you choose the right ones and practice portion control. The high fat and fiber content of many nuts, particularly macadamia nuts, pecans, and Brazil nuts, make them a valuable and satiating part of a ketogenic diet. The danger lies in overconsumption, especially with higher-carb nuts like cashews and pistachios, which can quickly consume your daily carb allowance. By understanding the nutritional differences and being mindful of your intake, you can enjoy nuts as a healthy, keto-friendly snack without jeopardizing your ketosis. For more comprehensive information on low-carb living, consider consulting expert resources.

Frequently Asked Questions

No, not all nuts are suitable for a strict ketogenic diet. While many are high in healthy fats and low in carbs, others like cashews and pistachios have a much higher carb count that can easily disrupt ketosis if not carefully portioned.

Macadamia nuts and pecans have some of the lowest net carb counts, making them excellent choices for a keto diet. An ounce of macadamia nuts contains about 1.5g of net carbs, while an ounce of pecans has only 1.2g.

A general guideline is to stick to a serving or two (1-2 ounces) per day, which is about one to two small handfuls. The exact amount depends on your specific daily carb limits and the type of nut, as they vary in calorie and carb density.

Cashews are higher in carbs than other nuts, with about 8g of net carbs per ounce, so they should be limited or avoided on a strict keto diet. If you do eat them, practice strict portion control to avoid exceeding your daily carb limit.

For the ketogenic diet, it's best to choose raw or dry-roasted nuts. Avoid flavored or glazed options, as they often contain added sugars and oils that increase the carb and calorie content.

To prevent overeating, try pre-portioning your nuts into small containers or bags, rather than eating directly from a large bag. This helps you stay mindful of your consumption and adhere to your daily macro goals.

Nuts are very calorie-dense because they are high in fat. One ounce can contain anywhere from 150-200+ calories. While a high-fat diet is the goal for keto, it is still possible to overconsume calories, which can stall weight loss.