nuts and seeds to eat on keto

15 Best Nuts & Seeds to eat on Keto Diet | No.4 is the ideal keto nut

Nuts are very delicious snacks, especially on a Keto diet

These are the best nuts on the keto diet to eat. These nuts contain low-carb and maximum fat, which makes them ideal nuts for keto.

1. Pecans -1g net carbs per 1 oz (28g)

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Pecans are one of the nuts that contain the lowest net carb. Actually, I should say pecan contains the lowest carbs. Personally, I eat a lot of pecans while I am on ketosis. You should also try too.

Pecans have a great macros profile. 

1 oz (28g) of pecans can provide [1]

  • Calories – 196
  • Net carbs – 1g
  • Total carbs – 3.9g
  • Fiber – 2.7g
  • Fat – 20g
  • Protein – 3g

SourceUSDA Food Composition Database

Pecans are very rich in omega-3 fatty acids and omega-6 fatty acids. They are also rich in vitamins and minerals such as manganese, copper, zinc, potassium, magnesium, iron and thiamin. [1]

They are high in fat which helps to reduce the level of insulin which makes keto diet more effective in order to reduce weight.

In a study, it is found that Pecans contain a component that helps in lowering LDL-cholesterol and preventing heart disease. [3] [4]

  • The amount of pecan nut on keto – 1oz or 19 halves of pecans on keto will be enough. [5]
  • How to eat pecans on the keto diet – crack the shell and eat as a whole or as you want. Click here, it might help
  • Where to find pecan- Online stores or offline store
  • Price – $29.33 ($2.93 / Fl Oz)

2. Brazil nut – 1.1g net carbs per 1 oz (28g)

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Brazil nuts are also the lowest carbs. It provides less than 2g carbs per servings.

Brazil nuts have a nutty flavor and buttery and smooth texture.

1oz(28g) Brazil nuts provide – 

  • Calories – 185
  • Net carbs – 1.1g
  • Total carbs – 3.2g
  • Fiber – 2.1g
  • Fat – 19g
  • Protein – 4.g

SourceUSDA Food Composition Database

Brazil nut contains lots of vitamins and minerals such as Thiamin(12% of the DV), Magnesium(27% of the DV), phosphorus(20% of the DV), Copper(25% of the DV) and manganese(17% of the DV). Brazil nuts are the greatest source of selenium(774% of the DV). [6] [7] [8]

Some research shows that a keto diet can cause selenium deficiency, but just one Brazil nut can fulfill your daily selenium requirements. [7] [8]

Brazil nuts may also help with an enhancement of the antioxidant system and the improvement of an anti-inflammatory response. [9] [10]

  • How to eat Brazil nuts on a keto diet – add them to a salad or eat a snack. You can also add them to various recipes.
  • How many Brazil nuts on a keto diet – 1 Brazil nut a day is enough and a maximum 2 Brazil nuts. Although one serving of Brazil nuts contains 4 Brazil nuts (20g). But 4 Brazil nuts contain more than 400% of the DV of Selenium that is too much for a daily basis.
  • Where to find Brazil nuts- Online stores or offline store

Price – $58.24 ($0.73 / Ounce) (inexpensive)

3. Macadamia nuts – 1.5g net carbs 1 oz (28g)

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Macadamia nuts taste creamy, a little bit sweet, and end up slightly salty. They are a little bit high in calories, but they contain a higher fat amount than others.

1oz (28g) Macadamia nuts provide – 

  • Calories – 204
  • Net carbs – 1.5g
  • Fiber  – 2.4g
  • Total carbs – 3.9g
  • Fat – 21.5g
  • Protein – 2.24g

SourceUSDA Food Composition Database

Macadamia nuts help to reduce oxidative stress, thrombosis, and risk of coronary artery diseases. [11]

Several studies have proven that Macadamia nuts help to reduce bad cholesterol despite high in fat. [12] [13][14]

  • How to eat Macadamia nuts on a keto diet – you can eat Macadamia nuts raw or roasted. You can also Macadamia nut milk. Butter and flour, all are keto-friendly.
  • How many Macadamia nuts on a keto diet – daily recommended value of Macadamia nuts on a keto diet is 1-1.5 oz or 30-42g a day which is equal to 12 to 18 Macadamia nuts
  • Where to find Macadamia nuts- Online stores or offline store

Price – $95.00

4. Walnuts – 2g net carbs per 1 oz (28g)

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Walnuts are fourth in the lowest carbs. It is extremely low carbs and very high in micronutrients.

Walnuts Macro per 1 oz (28g) [15]

  • Calories – 185
  • Net carbs – 2g
  • Total carbs – 3.9g
  • Fiber – 1.9g
  • Fat – 19g
  • Protein – 4.3g

SourceUSDA Food Composition Database

Walnuts are one of the richest in omega-3 fatty acids, 1oz of walnuts contain 2565 mg omega-3 fatty acids. [16]

Walnuts are also rich in vitamins and minerals. They contain lots of manganese(48% of the DV), copper(22% of the DV), zinc (6% of the DV), phosphorus (10% of the DV), magnesium(11% of the DV), foliate(7% of the DV) and thiamin(6% of the DV).[15][16]

Walnuts also contain lots of antioxidants that can help to reduce oxidative stress, prevent neurological disorder, and act as anti-aging. [17] [18] [19] [20] [21] [22]

How many walnuts on a keto diet – The recommended daily serving of walnuts is 1–1.5 oz that equals 6–10 walnuts. [23]

How to eat pecans on the keto diet – 

  • crack the shell and eat as a whole 
  • As for topping of salad
  • Toasted walnuts
  • As you want
  • Click here, it might help

Where to find walnuts- Online stores or offline store

Price – $17.19 ($0.43 / Ounce) (cheaper than others)

5. Hazelnuts – 2g net carbs per 1 oz (28g)

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Hazelnuts are very low carbs nuts. 100g hazelnuts contain just 5.4g net carbs. So, you can say hazelnuts are one of the lowest carbs nuts.

1 oz (28g) of Hazelnut provide- 

  • Calories – 176
  • Net carbs – 2g
  • Total carbs – 4.7g
  • Fiber – 2.7g
  • Fat – 17g
  • Protein – 4.2g

SourceUSDA Food Composition Database

In nine studies on 425 adults, it is found that it helps in lowering the bad cholesterol (LDL) and increases the good cholesterol(HDL) and these can also help in the prevention of cardiovascular diseases.

In another study found that eating 30g/day nuts can save 7680 individuals from developing a first CVD.

  • How to eat hazelnuts on a keto diet – add them to a salad or eat a snack. You can also add them to various recipes.
  • How many hazelnuts on a keto diet – The recommended daily serving of hazelnuts is 1–1.5 oz that equals 20-30 hazelnuts. [26]
  • Where to find hazelnuts- Online stores or offline store

Price – $13.99 ($0.87 / oz) (not very cheap)

6. Almonds – 2g net carbs per 1 oz (28g)

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Almond is delicious, you may already know about this. I eat almonds a lot irrespective of diet I am following.

1 oz (28 grams) of almonds can provide – 

  • Calories – 168
  • Net carbs – 2g
  • Total carbs – 3.2g
  • Fiber – 1.2g
  • Fat – 15g
  • Protein – 6.01g

SourceUSDA Food Composition Database

In addition to this almonds also contain Vitamin E(37% of the DV), Riboflavin(17% of the DV), Magnesium(19% of the DV), Phosphorus(14% of the DV), Copper(14% of the DV), and Manganese(32% of the DV). [27] [28]

Almond contains lots of antioxidants that can help protect against oxidative stress and work as anti-aging. [29][30][31][32][33][34]

  • How to eat Almonds on a keto diet – you can eat Almonds raw, but you can also eat soaked, or roasted almonds, or added to other foods. Keto dieters eat almonds as a snack.
  • How many Almonds on a keto diet – 1-1.5 oz or 30-40g almonds a day on keto is enough, which is equal to 20-23 almonds.
  • Where to find Almonds- Online stores or offline store

Price –$15.99 ($0.33 / Ounce) (cheapest in this list)

7. Pine nuts – 2.6g net carbs per 1 oz (28g)

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Pine nuts also called piñón which are comestible seeds of pine. [48]

These are high in oil, which gives them a buttery taste. When I ate it, I was also able to detect a slight pine-like flavor. I also ate pine nuts during transitioning to ketosis

1 oz(28.35) Pine nuts contain- 

  • Calories – 191
  • Net carbs – 2.6g
  • Total carbs – 3.7g
  • Fiber – 1.1g
  • Fat – 19.4g
  • Protein – 3.9g

SourceUSDA Food Composition Database

It contained almost all the vitamins and minerals, some in low amount and some are in high such as Vitamin E(13% of the DV), Vitamin K(the DV of 19%), Magnesium(18% of the DV), Phosphorus(16% of the DV), Copper(19% of the DV), and Manganese(124% of the DV). [49]

Pine nuts can also help to improve eye health, reduce cancer risk, Strengthen Immunity and sustain brain health. [52][53][54][55][56][57]

  • How to eat Pine nuts on a keto diet – you can eat Pine nuts raw, but generally, people eat these nuts roasted or toasted. Do not overheat it can make it taste bitter.
  • How many Pine nuts on a keto diet – 1-1.5 oz or 30-40g Pine nuts a day on keto is enough, which is equal to 165 Pine nuts
  • Where to find Pine nuts- Online stores or offline store

Price – $5.77 ($2.89 / Ounce) (expensive than others)

8. Peanuts – 3.7g net carbs per 1 oz (28g)

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Peanuts are one of the most popular and widely available nuts. It is also the best nut for a low carbs diet and a great choice for keto dieters.

1 oz(28.35) shelled peanut contains – 

  • Calories – 166
  • Net carbs – 3.6g
  • Total carbs – 6g
  • Fiber – 2.4g
  • Fat – 14.1g
  • Protein – 7g

SourceUSDA Food Composition Database

Peanuts contain lots of minerals, which makes them a great source of minerals. It contains Magnesium(16% of the DV), Phosphorus(12% of the DV), Copper(18% of the DV), and Manganese(27% of the DV). 

A study on 15 adults for 30 weeks found that peanuts consumption help to reduce Triacylglycerol by 17-24% which helps to reduce cardiovascular disease risk.

In another study found that peanut butter is inversely associated with the risk of certain cancers such as the gastric, pancreas, etc.

Peanuts contain multiple antioxidants that can prevent heart diseases, it is also proven in several studies. [58][59][60][61][62]

  • How to eat Peanuts on a keto diet – you can eat Peanuts boiled,  raw or roasted. You can make peanut butter or just add peanuts to other diseases. Keto dieters mostly use peanuts as snacks.
  • How many Peanuts on a keto diet – 1-1.5 oz or 30-40g peanuts a day on keto is enough, which is equal to 28-35 peanuts.
  • Where to find Peanuts- Online stores or offline store

Price – $23.89 ($0.37 / Ounce) (inexpensive)

9. Pistachios – 4.7g net carbs per 1 oz (28g)

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Great nuts for low carb, but slightly higher in carbs.

Pistachios have a smooth texture and give a slightly sweet flavor in the end. It also has an earthy flavor.

1 oz (28 grams) of Pistachios can provide – 

  • Calories – 159
  • Net carbs – 4.7g
  • Total carbs – 7.7g
  • Fiber – 3g
  • Fat – 12.8g
  • Protein – 5.7g

SourceUSDA Food Composition Database

Pistachios contain almost all the minerals and vitamins. It contains Thiamin(16% of the DV), Vitamin B6(24% of the DV), Phosphorus(14% of the DV), Copper(18% of the DV), and Manganese(17% of the DV). [64][65]

It contains the antioxidants lutein and zeaxanthin, which are essential for the eye.[66][67]

Pistachios also help to reduce weight and maintain optimal weight.[68][69]

  • How to eat Pistachios on a keto diet – You can eat raw or roasted Pistachios.
  • How many Pistachios on a keto diet – 1-1.5 oz or 30-40g Pistachios a day on keto is enough, which is equal to 50-80 Pistachios nuts.
  • Where to find Pistachios- Online stores or offline store.

Price – $11.96 ($0.65 / Ounce) (inexpensive)

5 Best Low-Carb Seeds to eat on the Keto diet

These are the best seeds to eat on a keto diet. these seeds contain the lowest carb content.

10. Flaxseeds -1g net carbs per 100g

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Flaxseeds are the lowest carbs seeds and the best choice for the keto diet and other low-carb diets. These are very high in fiber and protein.

It tastes a slightly nutty and earthy flavor. They are very low in net carbs.

100g of flaxseed can provide – 

  • Calories – 131
  • Net carbs – 1g
  • Total carbs – 27.8g
  • Fiber – 27.3g
  • Fat – 9g
  • Protein – 6g

SourceUSDA Food Composition Database

Flaxseeds are very-very rich in omega fatty acids and other vitamins and minerals. Just 100 g flaxseed contains 22816 mg omega-3 fatty acids. 

 In addition to this, it also contains Thiamin(110% of the DV), Vitamin B6(24% of the DV), Folate(22% of the DV), Manganese (124% of the DV), Magnesium (98%), and Selenium (36% of the DV). [75][76]

Flaxseed contains lots of dietary fiber, it contains 27% dietary fiber by its weight, which is a lot. [80][81]

  • How to eat Flaxseed on a keto diet – you can add chia seed to smoothies, yogurt, oatmeal, cereal, juices, or sprinkle on top of the salad.
  • How many Flaxseed on a keto diet – a common daily recommendation is 1tbsp (10g) of flax seeds per day.
  • Where to find Flaxseed- Online stores or offline store

Price – $7.79 ($0.32 / Ounce) (inexpensive)

11. Pumpkin seeds – 1.3g net carbs 1 oz (28g)

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Pumpkin seeds are one of the most common edible seeds worldwide. They are the most common ingredient of Mexican cuisine.

It is one of the best choices for a keto diet or any low carbs diet. It also has a very impressive micronutrient profile.

Pumpkin seeds have a chewy texture and subtly sweet and nutty flavor. These are some of the most nutritious and delicious food.

1 oz (28 grams) of pumpkin seeds contains – 

  • Calories – 158
  • Net carbs – 1.3g
  • Total carbs – 3g
  • Fiber – 1.7g
  • Fat – 14g
  • Protein – 8.5g

SourceUSDA Food Composition Database

Pumpkin seeds contain Vitamin K(18% the DV), Iron(23% of the DV), Magnesium(38% of the DV), Phosphorus(33% of the DV), and Manganese(43% of the DV). it also contains other vitamins and minerals.[88][89]

These antioxidants reduce inflammation, protect from free radicals, and prevent many other diseases. [91]

Pumpkin seeds may improve heart health. In several studies found that pumpkin seeds are associated with a reduction of blood pressure and cholesterol.

  • How to eat pumpkin seeds on a keto diet – you can eat raw, roasted or toasted seeds as a snack.
  • How many pumpkin seeds on a keto diet – 1 oz(28g) of pumpkin seeds a day will be enough.
  • Where to find pumpkin seeds- Online stores or offline store

Price – $13.99 ($1.40 / Ounce) (expensive than other)

12. Hemp Seeds – 1.4g net carbs per 1 oz (28g)

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Hemp seeds are one of the lowest carbs seeds and a great option for the keto diet. You can eat them in place of nuts.

3 tbsp (30 grams) of hemp contain – 

  • Calories – 166
  • Net carbs – 1.4g
  • Total carbs – 2.6g
  • Fiber – 1.2g
  • Fat – 14.6g
  • Protein – 9.5g

SourceUSDA Food Composition Database

Hemp seed also contains other nutrients such as Vitamin E(77% of the DV), Magnesium(75% of the DV), Phosphorus(41% of the DV), Zinc(34% of the DV), and Manganese(140% of the DV).[92]

Hemp seeds contain a good ratio of omega-6 to omega-3 fats.[93]

They also help to increase omega-3 fatty acids in our blood which is very essential for brain health.[94][95]

Hemp seeds also help to reduce the risk of heart diseases which kill millions of people worldwide every year. [96][97][98][99]

  • How to eat Hemp seed on a keto diet – you can sprinkle a spoon into smoothies or on top of cereal, salads. You can also eat hemp seed raw, cooked or roasted.
  • How many hemp seeds on a keto diet – 1 oz(28g) of hemp seeds a day will be enough on a keto diet or in general.
  • Where to find Hemp seed – Online stores or offline store

Price – $30.76 ($2.56 / Ounce) (expensive than other)

13. Sesame Seeds – 2.4g net carbs per 1 oz (28g)

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Sesame is consumed around the world, but it is most commonly used in Asian countries. It is commonly used as toppings for a baked good.

1 oz (28 grams) of Sesame seeds contain – 

  • Calories – 160
  • Net carbs – 2g
  • Total carbs – 7.3g
  • Fiber – 4.7g
  • Fat – 13g
  • Protein – 5g

SourceUSDA Food Composition Database

It contains Thiamin(15% of the DV), Vitamin B6(11% of the DV), Copper(57% of the DV), Manganese(34% of the DV), Magnesium(25% of the DV), Calcium(27%), and Iron(23% of the DV).[100][101].

In some studies found that sesame gets cornered by gut bacteria in enterolactone. [102]

  • How to eat Sesame Seeds on a keto diet – you can eat raw, roasted or toasted sesame seeds on a keto diet. You can also sprinkle over salad or smoothies.
  • How many Sesame Seeds on a keto diet – 1 oz(28g) of Sesame Seeds a day will be enough on a keto diet or in general.
  • Where to find Sesame Seeds- Online stores or offline store

Price – $11.69 ($0.37 / Ounce) (cheaper)

14. Chia seeds – 2.2g net carbs per 1 oz (28g)

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Absolutely, a great option for any low carbs diet, especially for a keto diet. It is a superfood you can eat, whether you are on a diet or not.

It has a mild, nutty flavor. The raw texture of the Chia seeds is crunchy and dense. I think I can’t describe it correctly, you should eat yourself.

1 oz (28 grams) of Chia seed can provide – 

  • Calories – 138
  • Net carbs – 2.2g
  • Total carbs – 11.9g
  • Fiber – 9.7g
  • Fat – 8.7g
  • Protein – 4.7g

SourceUSDA Food Composition Database

Chia Seeds are very rich in omega-3 fatty acids. It contains omega-3 fatty acids and omega-6 fatty acids in an adequate ratio. [104] [105]

It contains high-quality protein and fiber that may help in losing weight.[108][109][110]

In several studies found that Chia seeds help to reduce the risk of cardiovascular diseases.

  • How to eat Chia seeds on a keto diet – you can add Chia seed to smoothies and juices, mixed into yogurt or sprinkle on top of the salad.
  • How many Chia seeds on a keto diet – a common daily recommendation is 20g of Chia seeds, twice per day.
  • Where to find Chia seeds- Online stores or offline store

Price – $6.87 ($0.21 / Ounce) (cheapest)

15. Sunflower Seeds – 3g net carbs per 1 oz (28g)

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Sunflower seed is technically the fruit of the sunflower. These seeds have a mild, nutty flavor and tender texture. These are very nutritious and delicious. You should try these seeds on yourself at least once.

1 oz (28 grams) of pumpkin seeds contain – 

  • Calories – 191
  • Net carbs – 4g
  • Total carbs – 8g
  • Fiber – 5g
  • Fat – 14g
  • Protein – 6g

SourceUSDA Food Composition Database

It also contains all the minerals and some vitamins such as Vitamin K(18% of the DV), Manganese(43% of the DV), Copper(20% of the DV), Phosphorus(33% of the DV), Magnesium(38% of the DV), and Iron(23% of the DV). [111][112]

A study on 6000 adults found that a higher intake of nuts helps to reduce inflammation.

It also has some other health benefits such as control of blood sugar and the prevention of heart diseases.

  • How to eat Sunflower Seeds on a keto diet – just remove its shell and eat.
  • How many Sunflower Seeds on a keto diet – 1 oz(28g) of Sunflower Seeds a day will be enough on a keto diet or in general.
  • Where to find Sunflower Seeds- Online stores or offline store

Price – $12.99 ($1.23 / Ounce)

How many nuts per day on a keto diet?

Nuts are great sources of fat, quality-protein, fiber, and vitamins and minerals. Recommended dietary allowance (RDA) value for adult males aged between 31-51 y is 1 to 1.5 ounces, According to the American Society for nutrition. Generally, the RDA value of nuts is 1 oz (28g).

That amount of nuts will provide you enough fatty acids, vitamins, and minerals.

1 oz of nuts generally provides more than 100-200 calories, which is enough to suppress hunger and won’t affect your calorie deficit, if you are on weight loss. So, it is better to stick with just one serving.

Why you shouldn’t go crazy about nuts on a keto diet?

Some nuts and seeds are very low in net carbs. So, you might be thinking of eating nuts until full. Well, that’s not a good idea.

Nuts can be very low in carbs, but they also contain energy. Such as 

Macadamia nuts, 1 oz contain 1.5g net carbs, but on the other hand, it contains 204 calories. 

 It becomes very necessary to watch nuts intake on keto if you are trying to lose weight.

It would be ok to nut if you are hungry and need a boost. But if you are eating nuts just you are bored or you have nothing to do. Then nut cab is problematic.

So, just snacking the minimum is the best option.

How to eat nuts on a keto diet?

Nuts are very tasty. If you want to enjoy full nuts on keto then mix two or more types of nuts in a small bowl. Make sure you are not eating too many nuts and eat nuts when you are hungry.

You can also consume nuts as nut butter, raw, dry or roasted.

Why you should eat nuts on a keto diet?

  • High-fat content – almost all the nuts and seeds have high-fat content. And all the fat is unsaturated fat.
  • Low in carb – of course, nuts and seeds are low-carb. Most nuts and seeds do not contain more than 5g net carbs.
  • Nutrient-dense – Keto diet is a restrictive diet. It can cause nutrient deficiency. But All these nuts are nutrient-dense. They contain almost all vitamins and nuts you need in your daily life.

Tips for eating a nut on a keto diet

  • Weigh nuts before eating. You should aware servings size you are eating. It is very easy to overeat especially on keto. So stay on the safe side and weigh before eating any nuts.
  • If you are purchasing nut, stay away from the sugar added flavor.
  • Don’t eat too many salty nuts.
  • Always read the nutrition information on the label.
  • Don’t eat any nuts if you are not sure about nutritional value.

Summery

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Most Frequently Asked Questions

Which nuts are the lowest carbs?

These are the best seeds with the lowest nuts, you can also find them on Amazon. Click to check prices at Amazon.
1. Pecans -1g net carbs per 1 oz (28g)
2. Brazil nut – 1.1g net carbs per 1 oz (28g)
3. Macadamia nuts  – 1.5g net carbs 1 oz (28g)
4. Walnuts – 2g net carbs per 1 oz (28g)
5. Hazelnuts – 2g net carbs per 1 oz (28g)
6. Almonds – 2.3g net carbs per 1 oz (28g)

Which seeds are the lowest carbs?

These are the best seeds with the lowest carb, you can also find them on Amazon. Click to check prices at Amazon.
1. Flaxseeds -1g net carbs 1 oz (28g)
2. Pumpkin seeds – 1.3g net carbs 1 oz (28g)
3. Hemp Seeds – 1.4g net carbs per 1 oz (28g)
4. Sesame Seeds – 2g net carbs per 1 oz (28g)

Which seeds are ideal seeds to eat on a keto diet?

Seeds that contain less than 2g net carbs ideal seeds for a keto diet.
Some ideal seeds for the keto diet
1. Flaxseeds -1g net carbs 1 oz (28g)
2. Pumpkin seeds – 1.3g net carbs 1 oz (28g)
3. Hemp Seeds – 1.4g net carbs per 1 oz (28g)

How to eat nuts on a keto diet?

There are different ways to eat nuts on keto. You can eat nuts as raw, dry, roasted, or as nut butter on the keto diet.

How many nuts per day on a keto diet?

The Daily recommended value of nut is 30g per day for the keto diet, even if you are other low carbs diet, you shouldn’t eat too many nuts because they are high in calories.

Why should you eat nuts on a keto diet?

Nuts are full of fat, fiber, protein, and other micronutrients but at the same time low in carbs. This is the best reason to eat nuts on a keto diet.

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