Nuts are very delicious snacks, especially on a keto diet. 

Keto diet is very restrictive diet, you may feel trapped or may find that the keto diet was your worst decision. 

But nuts on a keto diet may relieve you because nuts are a very delicious snack as well as low in carb. Believe me, when you eat nuts on the keto diet, you will find that a keto diet is not that restrictive or hard to stick with.

So, you should definitely consider nuts for your keto diet, just make routine.

Figuring out which nuts are best and which one is worst can be tricky. But don’t worry we will walk you through every single step “nut on keto”.

Before you go to the best and worst nuts on keto I think you should know “net carb” concept because some nuts are high in total carb but low in “net carb”

Net carb

Net carb is total digestible carb or carb which our body can use for work.

 For example, 100 pecans contain 14g total carb and 9.6g fiber. But our body cannot utilize all 14g carbs. In this carb, fiber is also included and our body cannot digest fiber. So, fiber is unused carb. We have to subtract fiber from the total carb in order to find total digestible carbs. 

So, net carb = total carb – fiber

Net carb = 14 – 9.6=3.4g

So our body can use only 3.4g carb from 100g of pecans. We don’t have to worry about total carb, we just have to put an eye on “net carb”

The net carbs is the one that can mess with our ketosis but don’t worry, I have some good low-carb nuts which you can eat all day and you will not exceed daily limit.

Content on this page jump to –

Best Nuts on a keto diet

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

1. Pecans -1g net carbs per serving

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Pecans are one of the nuts that contain the lowest net carb. 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
  • 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]

In fact, pecans contain 225% of the daily recommended value of manganese. [2]

Pecans provide 88% calories from fat and 7% calories from carbs, which makes pecan ideal nut for a keto diet. [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

2. Brazil nut – 1.1g net carbs per serving

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Brazil nuts are tree nut that is native to the Amazon rainforest in Brazil. They have a nutty flavor and buttery and smooth texture.

1oz(28g) Brazil nuts provide – 

  • Calories – 185
  • Net carbs – 1.1g
  • 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 are high in unsaturated fatty acids, which help to improve blood cholesterol levels. Even a single Brazil nut a day can improve cholesterol. [9]

Brazil nuts may also help with an enhancement of the antioxidant system and the improvement of an anti-inflammatory response. [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 400% of the DV of Selenium that is too much for a daily basis.
  • Where to find Brazil nuts- Online stores or offline store

3. Macadamia nuts -1.5g net carbs per serving

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Macadamia nuts taste like 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. It is one of the lowest carbs contained nuts, which makes it ideal nut for a keto diet. Its nutritional profile is also very impressive.

1oz(28g) Macadamia nuts provide – 

  • Calories – 204
  • Net carbs – 1.5g
  • Fat – 21.5g
  • Protein – 2.24g

SourceUSDA Food Composition Database

Like other nuts, these also contain plenty of minerals and vitamins such as Thiamin(23% of the DV), Manganese(58% of the DV), Copper(11% of the DV) and Magnesium(9% the DV).

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 the 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

4. Walnuts – 2g net carbs per serving

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Walnuts are eaten worldwide. These are also my favorite ones in terms of taste. The nutrient profile of walnuts is also very good.

Macro per 1 oz (28g) [15]

  • Calories – 185
  • Net carbs – 2g
  • Fat – 19g
  • Protein – 4.3g

SourceUSDA Food Composition Database

Walnuts are one of the richest in omega-3 fatty acids, 1oz of walnuts contain 2565mg 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 are high fat and low-carb nuts, which makes perfect for the keto diet. But more than that they are beneficial for your heart and brain health. [17] [18] [19] [20]

In a study on 100 people for 6-month, it is found that people who use 15% calories as walnuts had lower levels of bad cholesterol and optimal blood pressure than those on a standard diet.

Walnuts also contain lots of antioxidants that can help to reduce oxidative stress, prevent neurological disorder and act as anti-aging. [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

5. Hazelnuts – 2g net carbs per serving

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Hazelnuts are 2-3cm long and 1-1.5cm in diameter. I personally find hazelnuts taste, aroma and texture of hazelnuts like sweet, crunchy and buttery. Its macros profile is also impressive.

1 oz of Hazelnut provide- 

  • Calories – 176
  • Net carbs – 2g
  • Fat – 17g
  • Protein – 4.2g

SourceUSDA Food Composition Database

It is also an excellent source of Vitamin E(21% of the DV), Thiamin(12% of the DV), Vitamin B6(8% of the DV) and Folate(8% of the DV). It also contains lots of minerals such as Manganese(86% of the DV), copper(24% of the DV) and Magnesium(11%the DV). [24] [25]

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

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6. Almonds – 2.3g net carbs per serving

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The almond is a species of tree native to Iran and surrounding countries, which is widely cultivated. 

Almond is delicious, you may already know about this. I eat almonds a lot irrespective of diet I am following. Almonds are low in net carbs and high in fat and fiber, and adequate protein, which makes it perfect for a keto diet.

1 oz (28 grams) of almonds can provide – 

  • Calories – 168
  • Net carbs – 2.3g
  • 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]

Almonds are also rich in vitamin E, it contains 37% of the recommended daily value, which can lower the risk of developing heart diseases, cancer, and Alzheimer’s disease. [35][36][37][38][39]

They have other health benefits too, such as Blood Sugar Control, lower blood sugar levels, and Lower Cholesterol Levels. [40][41][42][43][44][45][46][47]

  • 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

7. Pine nuts – 2.6g net carbs per serving

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

These are high in oil, which gives it 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
  • 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 contain lots of powerful phytochemicals that can help to reduce inflammation.[50][51]

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 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

8. Peanuts – 3.7g net carbs per serving

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Peanuts are one of the most popular and widely available nuts. These are the great choice for keto dieters. Although peanuts are closely related to beans rather than nuts. Peanuts are higher in protein, it contains 25% protein and 50% carb by its weight, which makes it a great choice for a keto diet.

1 oz(28.35) shelled peanut contains – 

  • Calories – 166
  • Net carbs – 3.7g
  • Fat – 14.1g
  • Protein – 7g

SourceUSDA Food Composition Database

Peanuts contain lots of minerals, which makes it 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 can 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

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9. Pistachios – 4.7g net carbs per serving

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Pistachios are close relative cashew families, originating from central Asia and the Middle east. [63].  

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
  • 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]

Pistachios also have some other proven health benefits such as maintaining blood pressure, maintain blood sugar and reduce colon cancer. [70][71][72][73][74]

  • 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 nut.
  • Where to find Pistachios- Online stores or offline store

Best seeds for a 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 serving

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Flax Seeds taste the slightly nutty and earthy flavor. They are very low in net carbs.

1 oz(28 grams) of flaxseed can provide – 

  • Calories – 131
  • Net carbs – 1g
  • Fat – 9g
  • Protein – 6g

SourceUSDA Food Composition Database

Flaxseeds are very-very rich in omega fatty acids and other vitamins and minerals. Just 100g flaxseed contains 22816mg 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 is one of the great sources of alpha-linolenic acid (ALA) omega-3 fatty acid which reduces bad cholesterol and reduces inflammation. [77] [78][79]

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

Flaxseed may help lower blood pressure, improve cholesterol and control blood sugar. [82][83][84][85][86][87]

  • 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

11. Pumpkin seeds – 1.3g net carbs per serving

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

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

1 oz (28 grams) of pumpkin seeds contains – 

  • Calories – 158
  • Net carbs – 1.3g
  • 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]

They are fully loaded with vitamin E and carotenoids.[90].

These antioxidants reduce the 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

12. Hemp Seeds – 1.4g net carbs per serving

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Hemp seeds have a pleasant nutty taste. It tastes lies between pine nuts and sunflower seeds. They are a great source of high-quality protein.

3 tbsp (30 grams) of hemp contain – 

  • Calories – 166
  • Net carbs – 1.4g
  • 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

13. Sesame Seeds – 2g net carbs per serving

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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.

It also has an impressive nutritional profile.

1 oz (28 grams) of Sesame seeds contain – 

  • Calories – 160
  • Net carbs – 2g
  • 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].

several studies proved, sesame has anti-inflammatory antioxidants called lignans. 

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

Enterolactone can act as sex hormone estrogen and a lower level of lignans is also associated with breast cancer and heart diseases. [103]

  • 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

14. Chia seeds – 2.2g net carbs per serving

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Chia seeds are a superfood. 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
  • 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]

Chia seeds are loaded with antioxidants that can fight against cell damage. [106][107].

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

15. Sunflower Seeds – 4g net carbs per serving

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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 own yourself at least once.

1 oz (28 grams) of pumpkin seeds contain – 

  • Calories – 191
  • Net carbs – 4g
  • 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

How many nuts 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 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.

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.

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 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.

Nuts with lowest-carb count

These nuts have the lowest-carb among all the nuts. Although in this list all the nuts are low carb, these contain less than 2 g carb and high-fat content makes it ideal nut for a keto diet.

Some ideal nut for the keto diet

  • Pecans -1g net carbs per serving
  • Brazil nut – 1.1g net carbs per serving
  • Macadamia nuts -1.5g net carbs per serving

Seeds with lowest-carb

All seeds in this list contain less than 4g carbs. But, this list contains less than 2g net carbs. These seeds also contain high-quality protein, makes them ideal seeds for a keto diet.

Some ideal seeds for the keto diet

  • Flaxseeds -1g net carbs per serving
  • Pumpkin seeds – 1.3g net carbs per serving
  • Hemp Seeds – 1.4g net carbs per serving

Summery

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