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Hemp seeds

Q: How much hemp seeds can I eat on keto?

Up to ~107 g to stay under 5 g of net carbs.

Nut

Also: hemp hearts and hulled hemp seeds

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Is Hemp seeds keto?

Hemp seeds is keto: it has ~1 g of net carbs per 3 tablespoons, within the keto diet's 5 g-per-serving limit.

Net carbs = total − fiber

1 g

per 3 tablespoons

These are the carbs that count on keto: total carbs minus fiber.

Hemp seeds have only 1.4 g of net carbs per serving and are rich in healthy fats and protein, making them an excellent keto food.

14.6 g

Fat

9.5 g

Protein

1.2 g

Fiber

How many carbs are in hemp seeds?

Hemp seeds has ~2 g of carbs and ~1 g of net carbs per 3 tablespoons (total carbs minus 1 g of fiber).

Why hemp seeds is keto?

On keto the goal is to stay under ~5 g of net carbs per serving; hemp seeds has 1 g per 3 tablespoons (2 g total − 1 g of fiber).

How much hemp seeds can I eat on keto?

To stay under 5 g of net carbs, the limit is ~107 g of hemp seeds.

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Yes

flour

3 g net / 2 tablespoons

Yes

flaxseed

2 g net / 2 tablespoons

In moderation

Almond butter

6 g net / 2 tablespoons

Yes

Almonds

3 g net / 1 generous handful

Yes

Keto nuts

3 g net / 1 handful (30 g)

Yes

Walnut

2 g net / 1 generous handful

See all: Keto nuts

Source: nutritional estimate (USDA-style reference) · Confidence: high
Reviewed by the Ketorai team · Last updated: November 4, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.

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