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 keto nuts options. The best: Sesame seeds, Pecan, and Macadamia nuts. Below, the list with each verdict and net carbs per serving.
Yes
Sesame seeds
1 g net
/ 1 tablespoon
Yes
Pecan
1 g net
/ 1 handful (28 g)
Yes
Macadamia nuts
1 g net
/ 1 handful (about 28 g)
Yes
Pumpkin seeds
1 g net
/ 1/4 cup
Yes
Walnut
2 g net
/ 1 handful (28 g)
Yes
Almonds
2 g net
/ handful (28 g)
Yes
Hazelnut
2 g net
/ 1 handful (about 28 g)
Yes
Roasted peanuts
2 g net
/ 1 handful (28 g)
Yes
Peanuts
2 g net
/ 1 handful (28 g)
Yes
Mixed Keto Nuts
2 g net
/ 1 ounce (small handful)
Yes
Almond
2 g net
/ 1 handful (about 23 nuts)
Yes
Almond butter
2 g net
/ 2 tablespoons
Yes
Pine nuts
2 g net
/ 1 tablespoon (about 28 g)
Yes
Keto nuts
3 g net
/ 1 handful (30 g)
Yes
Roasted unsalted peanuts
3 g net
/ 1 handful (28 g)
Yes
Mixed nuts
4 g net
/ 1 handful (30 g)
Yes
Pistachio
4 g net
/ 1 handful (28 g)
Yes
Sunflower seeds
5 g net
/ 1/4 cup (shelled)
In moderation
Cashew
8 g net
/ 1 handful (30 g)
No
Chestnut
17 g net
/ 1 handful (about 10 pieces)
Frequently asked questions
Which keto nuts can I eat on keto?
On keto you can eat Sesame seeds, Pecan, Macadamia nuts, and Pumpkin seeds, with few net carbs per serving.
Which keto nuts should I avoid on keto?
Better avoid Chestnut: too many net carbs to stay in ketosis.