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    15 BEST Keto Nuts and Seeds You Can Eat - And The 3 WORST

    Mar 10, 2020 The Diet Chef

    A compilation photo of several different nuts that are the best to eat for the keto diet.

    The BEST Keto nuts and seeds you can eat are the ones with the lowest amount of carbs. However, not all nuts and seeds are created equal when it comes to their carb counts. So, today I'll be breaking down the best ones you can snack on if you're following the keto diet, and a few you might want to avoid!

    A compilation photo of several different nuts that are the best to eat for the keto diet.

    The Top 15 Best Nuts and Seeds to Eat on Keto – and the 3 Worst

    Nuts and seeds are a nutritious and delicious addition to the keto diet!

    They’re loaded with healthy fats and make a great snack or ingredient in keto desserts. I have a ton of delicious keto recipes featuring nuts and seeds.

    But did you know that they aren’t all low carb?

    I’ve compiled a list of the best, low carb nuts and seeds that are delicious and keto-friendly alongside some surprisingly high carb ones that you may want to eat in moderation.

    A compilation of some of the best keto nuts and seeds, and some of the worst, with they're net carb counts shown.

    1. Pili Nuts

    A photo of pili nuts, with a description of why they're good for the keto diet.

    Though you may not have heard of them, pili nuts are actually one of the most low carb and nutritious nuts out there!

    Something to love about pili nuts is that they have a light and buttery flavor similar to higher carb nuts like cashews, making this superfood a guilt-free and protein-packed keto substitute.

    Try them roasted, blend them into nut butter, or incorporate them in your favorite keto desserts!

    2. Pecans

    A picture of pecans with a description about why they're one of the best nuts for the keto diet.

    Most people know this delicious nut as the star of the beloved dessert, pecan pie.

    But did you know that pecans are also incredibly low in carbs and a great addition to any keto diet?

    Also, besides being low carb, pecans also have the highest amount of antioxidants compared to other tree nuts.

    By the way, these low carb keto nuts are the perfect topping to my keto banana bread.

    3. Macadamia Nuts

    Macadamia Nuts and a description of why they're one of the best keto nuts.

    Rich, buttery, creamy macadamia nuts covered in chocolate are a favorite souvenir from Hawaii.

    But even without the chocolate, these nuts are delicious.

    If you love the decadent taste of the macadamia nut, you’ll be happy to know that they’re also one of the best low carb keto nuts you can eat.

    Pro-tip, coat these in a tiny bit of baking spray and add a little garlic salt and onion powder to them. They'll literally taste like a low carb Cool Ranch Dorito.

    4. Hazelnuts

    Hazelnuts with a description about why they're so good for low carb diets.

    You might recognize the sweet taste of hazelnuts from the popular spread, Nutella.

    They’re extremely low carb and are a great option for keto. I mean, each 28-gram serving has less than 2 net carbs!

    And since hazelnuts and chocolate are so absolutely amazing together, try pairing them with these super-rich keto brownie bites.

    5. Walnuts

    Walnuts in they're shell and out of they're shell, with a description of why they're good for the keto diet.

    One of my favorite ways to use walnuts is in my keto banana nut muffins!

    These low carb nuts are full of healthy omega-3 fats, and those fats are good for your brain, eyes, and heart.

    Walnuts are also high in magnesium, so they're good for your bones too.

    By the way, if almond flour isn't "your thing" try using walnut flour in its place.

    You can substitute them for one another on a 1:1 basis in most recipes.

    6. Flax seeds

    A pile of flax seeds, and a description of why they're a great low carb keto seed option.

    Flax seeds are not only great for keto, but they're also great for your gut health! Mostly since they're LOADED with fiber.

    And since they're so high in fiber, they can help keep you regular too.

    That said, to get the full benefits of these seeds you'll want to make sure you eat the "ground up".

    Otherwise, you're body won't be able to utilize all of the nutrients from them!

    Pro-tip, replace a ½ tablespoon of almond flour with a ½ tablespoon of ground flax seeds, for an added boost of nutrition in any keto recipe.

    7. Chia Seeds

    A pile of chia seeds surrounded by reasons they're one of the best seeds for the keto diet.

    Chia seeds make a fantastic addition to any low carb keto recipe. They have excellent texture and make a great thickener for many keto snacks and desserts.

    They also are also packed full of fiber, nutrients, and minerals. And since they have so much fiber, they're great for your gut health just like flax seeds are.

    Personally, I love using these chia seeds to make low carb jam with.

    8. Almonds

    Almonds surrounded by reasons they're great for a low carb diet.

    I use almond milk and almond flour a lot in my keto recipes.

    They’re a great, low carb option and make keto recipes taste fantastic!

    However, a handful - or two - of almonds also makes an amazing on-the-go keto snack idea.

    Plain almonds are always good, but Legendary Foods makes some AMAZING keto-friendly Pizza Flavored Almonds and Ranch Flavored Almonds.

    So check those out, if you haven't yet.

    9. Peanuts

    Peanuts in shells, and one peanut with the shell cracked open, surrounded by text explaining why they're a good nut for the keto diet.

    If you’ve been following my recipes for a while, you know that peanut butter is one of my absolute favorite recipe ingredients.

    It’s low carb, delicious, and goes so well in cookies, with chocolate, and even as a mousse!

    Plus, peanuts also have anti-inflammatory properties, and they're loaded with vitamin E.

    There’s a ton of amazing keto recipes that incorporate low carb peanuts and peanut butter on the blog so feel free to go crazy with this low carb nut!

    10. Poppy Seeds

    A pile of poppy seeds with surrounded by text explaining why they're good for the keto diet.

    You probably already know poppy seeds as the deliciously crunchy seeds found in bagels and muffins.

    Another reason to eat more poppy seeds? They’re nutritious, low carb, and keto-friendly!

    They're also high in fiber and good for sleep and anxiety.

    Personally, my favorite way to incorporate these seeds into my day is by topping my keto bagels with them.

    So give that a shot, if you're trying to sneak some poppy seeds into your day!

    11. Pine Nuts

    A pile of pine nuts with reasons why they're one of the best nuts for keto surrounding them.

    Pine nuts may not get as much attention as other tree nuts, but these low carb nuts are actually a great keto option!

    These keto-friendly nuts are a great, low carb addition to salads. Try it with this avocado chicken salad, one of my favorites during the summer!

    Also, there are many health benefits to pine nuts.

    They're rich in vitamin k, a good source of fiber, and heart-healthy too!

    12. Pumpkin Seeds

    A pile of pumpkin seeds, and text explaining why they're one of the best keto nuts.

    There are so many fantastic ways to eat pumpkin seeds.

    You can have them roasted, mixed with other low carb nuts and seeds, or added to all sorts of keto recipes.

    At just 2.8 grams of net carbs per serving, these deliciously crunchy seeds would be a great addition to your keto diet!

    Plus, they're rich in fiber, and heart-healthy too!

    13. Brazil Nuts

    A pile of brazil nuts, and reasons they're a good nut for keto.

    Brazil nuts are a versatile, low carb nut that can be eaten raw, roasted, or ground.

    They're rich in selenium so these nuts are great for your heart, immune system, and thyroid.

    Brazil nuts are also anti-inflammatory too!

    14. Sesame Seeds

    A pile of sesame seeds surrounded by reasons they're a great nut for keto.

    Sesame seeds have such a unique and delicious flavor.

    Sesame oil, especially this one, plays an irreplaceable role in some of my favorite savory keto recipes.

    Also, sesame seeds are full of fiber, good for your bones, and they have anti-inflammatory properties too. 

    Plus, they're good for digestion too.

    So don't hesitate to incorporate these low carb seeds into your keto diet!

    15. Sunflower seeds

    A pile of sunflower seeds with text explaining why they're one of the best keto seeds.

    Sunflower seeds have a great nutty flavor and crunchy texture that makes them excellent for adding to keto baked goods.

    They're also an amazing low carb keto snack idea if you get them in the shells because they take so long to eat.

    Plus, they're a good source of fiber, they're rich in iron, and vitamin E.

    Also, a lot of people don't know you can substitute sunflower seed flour for almond flour on a 1:1 basis in most keto recipes.

    Worst Nuts For Keto

    1. Pistachios

    A pile of pistachios in they're shells, and text explaining why they're one of the worst nut for the keto diet.

    If you’re on keto and love pistachios, you don’t have to worry about avoiding them completely.

    But, pistachios are definitely a nut you'll want to eat in moderation.

    If you do eat pistachios, I suggest eating them in the shell since it will take longer to eat them. Or, pair them with other low carb keto nuts like these bags of Archers Farms Raw Mixed Nuts do.

    That said, they are higher in carbs than many of the more keto-friendly nuts out there, so keep an eye on your daily carb intake limit if you indulge in them.

    2. Cashews

    A pile of cashews with reasons why they're one of the worst keto nuts surrounding them

    At 8 net carbs per serving, just a few handfuls of cashews can already fill your carb limit.

    So, you may want to think about avoiding cashews completely.

    If you find a recipe calling for cashew, there are lots of great substitutes on the list above like pili nuts, pine nuts, and walnuts!

    3. Chestnuts

    A pile of chestnuts with reasons they're one of the worst nuts for keto.

    Unlike some of the other nuts on this list, chestnuts are definitely a nut you’ll want to avoid.

    Just one serving of roasted chestnuts has 13 grams of net carbs!

    And that carb count really makes them off-limits if you're doing the keto diet.

    So my advice is to just avoid these altogether.

    About The Diet Chef

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    Hey there! I'm Joe Duff - The Diet Chef, and I've been creating low carb keto recipes for over 15 years. Initally, I started making these recipes to help myself lose weight - I lost over 75 pounds doing so - but now I make recipes for the entire low carb keto community!
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