Category
Keto nuts: which ones fit and which don't
Which nuts and seeds you can eat on keto and which to limit, ranked by net carbs with a clear yes / moderate / no verdict.
Yes, there are keto-friendly nuts options. The best: Flaxseeds, Macadamia nuts, and Pecan. Below, the list with each verdict and net carbs per serving.
Yes
Flaxseeds
0 g net
/ 2 tablespoons
Yes
Macadamia nuts
1 g net
/ 1 generous handful
Yes
Pecan
1 g net
/ 1 generous handful
Yes
Chia seeds
2 g net
/ 2 tablespoons
Yes
flaxseed
2 g net
/ 2 tablespoons
Yes
Sesame seeds
2 g net
/ 1 tablespoon
Yes
Hazelnut
2 g net
/ 1 generous handful
Yes
Pumpkin seeds
2 g net
/ 1 generous handful
Yes
Walnut
2 g net
/ 1 generous handful
Yes
Keto nuts
3 g net
/ 1 handful (30 g)
Yes
Roasted peanuts
3 g net
/ 1 generous handful
Yes
Peanuts
3 g net
/ 1 generous handful
Yes
Almond
3 g net
/ 1 generous handful
Yes
Almonds
3 g net
/ 1 generous handful
Yes
flour
3 g net
/ 2 tablespoons
Yes
Sunflower seeds
4 g net
/ 1 generous handful
Yes
Mixed nuts
4 g net
/ 1 generous handful
Yes
Pine nuts
4 g net
/ 1 generous handful
In moderation
Almond butter
6 g net
/ 2 tablespoons
In moderation
Pistachio
7 g net
/ 1 generous handful
In moderation
Cashews
10 g net
/ 1 generous handful
In moderation
Cashew
11 g net
/ 1 generous handful
No
Chestnut
35 g net
/ 10 medium chestnuts
Frequently asked questions
Which nuts can I eat on keto?
On keto you can eat Flaxseeds, Macadamia nuts, Pecan, and Chia seeds, with few net carbs per serving.
Which nuts should I avoid on keto?
Better avoid Chestnut: too many net carbs to stay in ketosis.
