The Best Nuts for Keto Ranked by Net Carbs

The ketogenic diet relies on minimising carbohydrates to maintain a state of ketosis. Nuts can be an excellent source of healthy fats and protein, but their carb content varies widely. Choosing the right nuts helps you stay within your daily carb limit while enjoying satisfying snacks.

Why Net Carbs Matter on Keto

Net carbs—total carbohydrates minus fibre—determine a food’s impact on blood sugar. Fibre doesn’t raise blood glucose, so subtracting it gives a clearer picture of how a food affects ketosis. Studies like those by Volek and Phinney (2008) show that carbohydrate restriction is central to achieving nutritional ketosis. keto-friendly sweeteners offer another way to manage carb intake without sacrificing flavour.

Top Keto Nuts by Net Carbs

1. Macadamia Nuts

With just 1.5 g net carbs per 28 g serving, macadamias are the lowest-carb nut. They’re also rich in monounsaturated fats, which support heart health. A 200 g bag at Tesco costs £4.50—pricey but worth it for their keto credentials.

2. Pecans

Pecans provide 1.2 g net carbs per 28 g and pair well with cheese or dark chocolate. Their buttery texture makes them a favourite in keto baking.

3. Brazil Nuts

Brazil nuts contain 1.4 g net carbs per serving and are packed with selenium, a mineral often lacking in modern diets.

4. Walnuts

Walnuts offer 2 g net carbs and are high in omega-3 fatty acids, beneficial for brain health.

5. Hazelnuts

At 2 g net carbs, hazelnuts work well in desserts or as a crunchy salad topping.

What This Means in Practice

Autumn is prime nut season in the UK, with fresh stock arriving in supermarkets. Opt for raw or dry-roasted varieties without added sugars or starches. Pre-portioned packs help avoid overeating—nuts are calorie-dense. Aldi sells 200 g bags of almonds for £1.89, a budget-friendly option with 2.9 g net carbs per 28 g serving.

Frequently Asked Questions

Can I eat peanuts on keto?

Peanuts are technically legumes and contain 3.8 g net carbs per 28 g. They’re higher in carbs than tree nuts but can fit into a keto diet in moderation.

Are cashews keto-friendly?

Cashews have 7.8 g net carbs per serving—too high for strict keto. Save them for occasional treats if you’re following a more flexible low-carb approach.

How many nuts can I eat daily on keto?

Stick to 28–56 g per day to stay within carb limits and avoid excess calories. Track your intake using the Keto Dieting app’s nut database.

The Bottom Line

Macadamias, pecans, and Brazil nuts are the best choices for keto due to their low net carb counts. Almonds and walnuts are good secondary options. Always check labels for added ingredients that could spike carbs. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.

References

1. Volek JS, Phinney SD, Forsythe CE, et al. (2008). Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids. https://doi.org/10.1007/s11745-008-3274-2
2. Paoli A, Rubini A, Volek JS, Grimaldi KA (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.116