No matter who you are, nuts are one of the healthiest foods you can eat. They’re packed with healthy fats, anti-inflammatory antioxidants, and plant-based protein—making them an ideal fit for just about any diet, including the increasingly popular keto diet.
But here’s the catch: not all nuts are created equal when it comes to their macronutrient profiles. Some are much better suited for keto than others. In short, the six nuts below are especially keto-friendly and can help you stay in ketosis without sacrificing flavor.
Nuts and the Keto Diet
If you’ve started keto for weight loss or blood sugar control, you might be feeling restricted by the need to track macros closely. The good news? You can enjoy a handful of nuts as a delicious and convenient snack or meal addition.
Most nuts are naturally low in carbs and high in healthy fats—two key components of a successful keto plan. They’re also loaded with fiber, vitamins, minerals, and antioxidants. Even better, nuts are known to help lower cholesterol, improve blood sugar, and reduce inflammation—all wins for heart and metabolic health, especially during a high-fat diet like keto.
And here’s a bonus: despite being calorie-dense, moderate nut consumption does not lead to weight gain. In fact, according to the USDA, the body may not even absorb all the calories from nuts like almonds due to their bioavailability. You might actually absorb up to 32% fewer calories than the nutrition label states.
The 6 Best Keto-Friendly Nuts
A typical serving size of nuts is 1 ounce (about ¼ cup or a small handful). These six varieties stand out for their low net carbs and high fat content—perfect for keto!
1. Brazil Nuts
Creamy, buttery, and easy to recognize by their brown and ivory streaks, Brazil nuts are low in carbs and high in fat—a great keto combo.
They’re also a fantastic source of selenium, a nutrient that can be depleted on a keto diet. Just one Brazil nut provides over 100% of your daily selenium needs.
How to use them:
Chop them for a crunchy ice cream topping, blend them into energy balls, or grind into homemade Brazil nut butter.
2. Walnuts
One of the healthiest nuts around, walnuts are great for brain health and may improve cognitive function. Just 1–2 ounces per day has been shown to reduce the risk of type 2 diabetes and heart disease.
Walnuts pack 17 grams of fat per serving, making them ideal for keto.
Try this:
Make a sun-dried tomato walnut pesto or mix into a plant-based meat alternative.
3. Macadamia Nuts
Famous in white chocolate cookies and tropical trail mixes, macadamia nuts are rich in monounsaturated fats, which are known to lower cholesterol.
Since long-term keto can sometimes raise LDL cholesterol, macadamias are a great heart-smart addition.
Eat them raw as a snack, blended into nut butter, or chopped into low-carb cookies.
4. Pecans
Pecans are a keto classic. With their buttery texture and sweet flavor, they’re ideal in both sweet and savory recipes.
The fat-to-carb ratio in pecans is about 5:1, making them one of the most keto-friendly nuts.
Bonus: Pecans are high in fiber and unsaturated fats, which support stable blood sugar and fullness. A small clinical trial also found that 30g per day lowered total cholesterol and improved the HDL (“good” cholesterol) ratio in older adults.
Ideas:
Use in keto cookies, chocolate pecan fat bombs, or just roast and season for a snack.
5. Hazelnuts
Hazelnuts are low in net carbs (under 2g per ounce) and rich in monounsaturated fats, making them both keto-approved and heart-friendly.
How to enjoy them:
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Mix into muffin batter
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Use in no-bake hazelnut brownies
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Coat steak with a hazelnut crust
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Make high-fat granola bars with butter and coconut
6. Pine Nuts
Tiny but mighty, pine nuts are one of the highest-fat nuts, with over 19g of fat per ounce.
They’re also rich in pinolenic acid (PNLA), a fatty acid linked to lower cholesterol and reduced inflammation.
Use them to top Mediterranean salads, stir into pesto, or sprinkle over soup for a satisfying crunch.
Final Thoughts
If you’re following a keto diet, don’t shy away from nuts. In fact, the right ones can help you hit your macros while also providing nutrients, fiber, and flavor. From savory dishes to no-bake desserts, these keto-friendly nuts are versatile enough for nearly any recipe.
Just remember to watch portions and keep your fat-to-carb ratio in check—and you’ll enjoy all the health benefits while staying in ketosis.