Nuts On Keto: How Many Should You Eat Daily?

Nuts are a great source of nutrients and can be a healthy snack, but how many nuts is too many nuts when you're on the keto diet?

The keto diet is a low-carbohydrate method of eating, so it's important to monitor your nut intake to avoid accidentally consuming excess carbohydrates and/or calories. While nuts are nutrient-dense and rich in healthy fats, they can also be high in calories and some nuts are higher in carbohydrates than others.

Some nuts that are recommended for the keto diet include Brazil nuts, walnuts, macadamia nuts, pecans, and hazelnuts. These nuts have a low number of net carbs (total carbs minus fibre) and are high in healthy fats. For example, one ounce (28 grams) of pecans has a little over 1 gram of net carbs and macadamia nuts have around 4 grams of total carbs per ounce.

On the other hand, nuts like cashews, pistachios, and almonds are higher in carbs and should be limited or avoided on the keto diet. For instance, one cup of almonds has about 31 grams of carbs.

While nuts can be a healthy addition to the keto diet, it's important to practice portion control and not exceed your daily carb limit.

How many nuts can you eat on keto without gaining weight?

Nuts are a great source of nutrients and energy, but it is important to monitor your intake to avoid overeating. While nuts are a good source of unsaturated fatty acids, fibre, vitamins, minerals, and bioactive substances, they are also calorie-dense and can be hard to stop eating once you start.

The number of nuts you can eat on keto without gaining weight depends on the type of nut and your daily calorie and macronutrient goals. For example, 400g of almonds is approximately 2300 calories and 35g net carbs, which may be too much for someone aiming for a calorie deficit. A serving of nuts is typically considered to be 1 ounce (28 grams) or about 1/4 cup, which is roughly a small handful.

• Pecans: 4 grams of total carbs and 185 calories
• Macadamia nuts: 4 grams of total carbs and 204 calories
• Brazil nuts: 3 grams of total carbs and 186 calories
• Walnuts: 4 grams of total carbs and 185 calories
• Hazelnuts: 5 grams of total carbs and 178 calories
• Pine nuts: 4 grams of total carbs and 165 calories
• Peanuts: 6 grams of total carbs and 161 calories
• Almonds: 6 grams of total carbs and 164 calories

It is important to note that the number of carbs listed above may not all be digestible, as the term "net carbs" refers to the number of carbs in a food minus the fibre content. Fibre is not easily absorbed by the body and can be subtracted from the total carb count to determine net carbs.

To avoid gaining weight on keto, it is recommended to limit your portions to one or two servings (1-2 oz.) of nuts per day. Additionally, not all nuts are equally keto-friendly. Some nuts, like cashews and pistachios, are higher in carbs and should be limited or avoided on a keto diet. Instead, opt for nuts with a higher fat-to-carb ratio, such as pecans, macadamia nuts, walnuts, Brazil nuts, and hazelnuts.

What are the best nuts for keto?

Nuts are a great addition to a keto diet as they are high in healthy fats and low in carbohydrates. They are also rich in protein, vitamins, minerals, fibre, and antioxidants.

Almonds

Almonds are versatile and widely available. They are a healthy and tasty addition to your keto diet, with approximately 2-3 grams of net carbs per 1-ounce serving. They are also a good source of vitamin E, magnesium, copper, and antioxidants.

Macadamia Nuts

Macadamia nuts are low-carb tree nuts grown in Australia. They are rich in fat, making them perfect for the keto diet, with about 4 grams of carbohydrates per ounce. Macadamia nuts also contain trace minerals like calcium, magnesium, zinc, and selenium, as well as vitamins like thiamine, niacin, riboflavin, pantothenic acid, and B6.

Pecans

Pecans are an excellent source of low-carb, high-fat nutrition for your keto diet. One ounce of pecans provides you with 4 grams of carbohydrates and minerals like calcium, magnesium, zinc, and selenium. They also contain vitamins A, C, E, K, and some B vitamins.

Brazil Nuts

Brazil nuts are large tree nuts native to South America. They are low-carb nuts with a high-fat content, making them ideal for the keto diet. One ounce of Brazil nuts contains about 3 grams of carbohydrates and essential minerals like calcium, potassium, magnesium, and selenium.

Walnuts

Walnuts are versatile, high-fat, low-carb nuts used in various dishes. One ounce of walnuts provides about 4 grams of carbohydrates and minerals like calcium, iron, magnesium, selenium, zinc, and copper. They are also a good source of vitamins A, C, D, E, K, and B vitamins.

Hazelnuts

Hazelnuts are delicious low-carb nuts often used in desserts. An ounce of hazelnuts provides 5 grams of carbohydrates and vitamins E, K, and minerals like calcium, magnesium, potassium, and manganese. They also contain vitamins A, C, and B vitamins.

While these nuts are great keto-friendly options, it is important to monitor your portion sizes and overall nut intake. Nuts are easy to overeat, and consuming too many can lead to an overabundance of calories, omega-6 fatty acids, and carbohydrates. Aim for a serving or two (1-2 ounces) per day, and remember to include a variety of nuts in your diet to get the most nutritional benefits.

What are the worst nuts for keto?

While nuts are a great source of unsaturated fatty acids, fiber, vitamins, minerals, and antioxidants, not all nuts are created equal when it comes to the keto diet. The keto diet is a low-carbohydrate method of eating, so the number of carbs in nuts is an important consideration. Here are some of the worst nuts for keto:

Cashews

Cashews are one of the nuts that you should limit on the keto diet. They are relatively high in carbohydrates, with 22 grams of net carbs per 100-gram serving, or about 60 cashews. This can quickly add up and take you over your daily carb limit on keto, which is typically around 20-30 grams.

Pistachios

Pistachios are another nut that is high in carbohydrates. One cup of pistachios contains 33.4 grams of carbs, which is well over the daily carb limit for keto. Even a smaller serving can significantly impact your carb intake for the day.

Almonds

Almonds are not ideal for keto due to their carb-to-fat ratio. One cup of almonds will provide you with about 31 grams of carbs, which is not suitable for a low-carb diet. While they do have some nutritional benefits, there are better nut options for keto.

Pine Nuts

Pine Nuts are not entirely off-limits on keto, but they should be consumed in moderation. They contain four grams of carbs and one gram of sugar per ounce, so they can add up if you're not careful.

Peanuts

Technically legumes, peanuts are still worth mentioning as they are commonly grouped with nuts. While you can have a decent amount without kicking yourself out of ketosis, they do contain around six grams of carbs per 33 peanuts. So, while they can be part of a keto diet, moderation is key.

It's important to remember that even the nuts that are considered "worst" for keto can still be enjoyed in moderation. The key is to be mindful of your portion sizes and to track your carb intake to ensure you're staying within your desired limits. Additionally, some people may find that they need to limit their nut intake if they are trying to lose weight, as overeating nuts can lead to consuming more calories than intended.

What are the health benefits of eating nuts on keto?

Nuts are a great addition to a keto diet as they are low in carbs and high in healthy fats, vitamins, minerals, antioxidants, and fibre. They are also a good source of protein.

Nuts have been shown to help lower cholesterol and triglycerides, improve blood sugar, and reduce inflammation. They can also help reduce the risk of developing Type 2 diabetes and heart disease.

• Brazil nuts are an excellent source of selenium, an important trace nutrient involved in reproduction, thyroid hormone metabolism, and DNA synthesis. They also have a good balance of low carbs and high fats.
• Walnuts are great for brain health and can improve cognitive function. They are also associated with a reduced risk of Type 2 diabetes and heart disease. Walnuts are slightly higher in fat than almonds, making them a better choice for keto.
• Macadamia nuts are rich in monounsaturated fats, which benefit heart health by regulating cholesterol levels and reducing inflammation. They also have some of the fewest carbs in the nut category, making them a solid choice for keto.
• Pecans have a 5:1 ratio of fat to carbs, making them highly favourable for keto. They are also a good source of fibre, which helps stabilise blood sugar levels and promotes weight loss.
• Hazelnuts are one of the richest sources of monounsaturated fatty acids, which are great for heart health. They also have less than 2 grams of net carbs per ounce, making them a good choice for keto.
• Pine nuts are rich in pinolenic acid, a fatty acid that may lower cholesterol levels and reduce inflammation in the body.

It is important to monitor your nut intake to ensure you do not accidentally consume excess carbohydrates and/or calories. While nuts are a healthy addition to a keto diet, they should be consumed in moderation as part of a balanced diet.

How do nuts affect your body on keto?

Nuts are a great source of nutrients and can be a healthy snack for people on the keto diet. They are known for being high in healthy fats and protein but low in carbs.

Nuts are packed with vitamins, minerals, healthy fats, and powerful plant compounds that can benefit your health in several ways. For example, nuts are associated with reducing the risk of various diseases, including cardiovascular disease, type 2 diabetes mellitus, metabolic syndrome, colon cancer, hypertension, gallstone disease, diverticulitis, and death from inflammatory diseases.

However, not all nuts are equally keto-friendly. Some nuts are higher in carbohydrates and lower in fats, which can hinder ketosis. It's important to monitor your nut intake and be mindful of portion sizes to ensure you don't accidentally consume excess carbohydrates and/or calories.

Here's how different types of nuts can affect your body when you're on the keto diet:

Brazil Nuts

Brazil nuts are large, low-carb nuts that are loaded with important nutrients. They are an excellent source of selenium, with just one Brazil nut providing 100% of the recommended daily intake. Selenium is a mineral that plays a crucial role in metabolism, reproduction, thyroid function, and DNA synthesis. Brazil nuts also contain other essential nutrients like fiber, vitamins, and minerals.

Macadamia Nuts

Macadamia nuts are highly nutritious and a great addition to a keto diet. They are rich in B vitamins, magnesium, iron, copper, and manganese. They also contain monounsaturated fats, which are beneficial for heart health by regulating cholesterol levels and reducing inflammation.

Pecans

Pecans have a favourable fat-to-carb ratio, making them a popular choice for keto dieters. They are loaded with nutrients like thiamine, magnesium, phosphorus, and zinc. Pecans are also a good source of soluble fiber, which has been shown to reduce blood sugar levels and improve other blood markers linked to heart disease.

Walnuts

Walnuts are low in carbs and packed with nutrients, including B vitamins, iron, magnesium, zinc, antioxidants, and fiber. Regular consumption of walnuts has been linked to improved heart health, a reduced risk of cancer and type 2 diabetes, and increased life expectancy. They are also a good source of plant-based omega-3 fats called alpha-linolenic acid (ALA), which has been associated with a lower risk of heart disease.

Hazelnuts

Hazelnuts are rich in heart-healthy fats, fiber, vitamin E, manganese, and vitamin K. They have one of the lowest net carb counts, making them an excellent choice for keto dieters. Hazelnuts are also a rich source of monounsaturated fatty acids, which help promote heart health.

Pine Nuts

Pine nuts, obtained from pine cones, are some of the highest-fat choices, containing 19.4 grams per 1-ounce serving. They are rich in pinolenic acid (PNLA), a fatty acid that has been linked to lower cholesterol levels and reduced inflammation in the body.

Peanuts

Technically legumes, peanuts are commonly considered nuts and can be enjoyed in moderation on the keto diet. They are a good source of plant-based protein and provide various nutrients, including folate, vitamin E, magnesium, phosphorus, zinc, and copper. However, they have a higher ratio of fat to carbs compared to other nuts, so portion control is essential to maintain ketosis.

Cashews and Pistachios

Cashews and pistachios are two types of nuts that are less keto-friendly due to their higher carbohydrate content. Cashews, in particular, are heavier on carbs and lighter on fats, making them less ideal for the keto diet. Pistachios, while nutrient-dense, are also higher in carbs and lower in fats, so they should be consumed sparingly if you're aiming to stay in ketosis.

In conclusion, nuts can be a healthy and delicious part of a keto diet, but it's important to choose the right types and monitor your intake to ensure you stay within your desired macronutrient ratios and calorie limits.

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