FREE shipping on orders over $79!

How Many of These Nuts Should You Eat on Keto?

Posted on February 9th, 2023
Keto Diet

Written By Sam Henselijn

keto. Arguably, the goal on a low-carb diet such as the ketogenic diet is to focus on foods that are  high in fat but low in carbs. Generally speaking, this means eating a lot of meat and fatty fish. However, there are plenty of other options to try! Nuts, for one, are a great and wholesome snack to include in your diet. 

Nuts and the keto diet 

Nuts are a healthy, delicious, and filling food that can be used in several ways. Not only are they great for snacking, they’re also perfect for garnishing dishes and your favorite low-carb recipes. 

When selecting which nuts to indulge on, look for ones with a high fat content. The fat content will typically balance out the protein and carbs and make for a more rounded option. 

How many nuts can I eat on keto?

While nuts are overall great to include on a keto diet, it’s important to limit your portions to a serving or two (1–2 oz.) per day. For reference, one ounce of nuts is about the size of a small handful.

Avoid nuts that have been treated and flavored with other ingredients, such as sugar and other glazes. Instead, opt for natural or dry roasted nuts. You can enjoy them as a quick and convenient snack between meals, toast and toss them into salads, soups and stews, grind them into nut butters, or even make plant-based beverages. 

Which nuts can I eat on keto? 

Yes, nuts are great for keto – but it’s important to understand they’re not all the same. Some nuts are definitely better than others to help you succeed on this low-carb diet. Let’s take a closer look at some popular choices. 

Brazil Nuts

Brazil nuts are a great keto option as they are one of the nuts with the lowest net carbs out there. There’s another reason they stand apart from other nuts: their selenium content. Just one single nut contains over 100% of your RDV for selenium. This trace mineral is needed for many physiological functions, notably the proper function of the thyroid. Warning: a high selenium content also means you shouldn’t eat too many of them. Having more than two or three ounces of Brazil nuts a day could lead to selenium toxicity.

Brazil-nuts-2 Brazil Nuts

Nutrition Facts

Serving size: 1 ounce

Calories: 185

Fiber: 2 grams

Fat: 19 grams

Protein: 4 grams

Net Carbs: 1 gram per ounce serving

Macadamia Nuts 

Clocking in at just 5 grams of carbs per hundred grams, macadamia nuts are a great option for those on keto. They’re also incredibly high in fat, and a very high-quality type of fat at that. Macadamia’s fat is mostly monounsaturated fat, the heart-healthy type of fat that can help lower the risk of heart disease and type 2 diabetes.

Nutrition Facts

Serving size: 1 ounce 

Calories: 190

Fiber: 2 grams

Fat: 15 grams 

Protein: 2 grams

Net Carbs: 2 grams per ounce serving


Pistachios are much higher in carbs than most nuts. However, they can still be a part of your keto diet when eaten in moderation. Pistachios are a natural source of vitamin B6, a fat-metabolizing B vitamin that keeps cells energized. They also contain a decent amount of magnesium, a crucial electrolyte that keeps cells relaxed. 

Pistachios roasted pistachios

Nutrition Facts

Serving size: 1 ounce 

Calories: 160

Fiber: 2.9 grams

Fat: 13 grams 

Protein: 6 grams

Net Carbs: 5.8g net carbs per ounce serving


Although a delicious tasting – and otherwise very healthy – nut, cashews are certainly not the best option for those following a keto diet. With 22 grams of carbs, that’s simply too high to maintain a state of ketosis. So while most nuts are great for low-carb diets, you may wish to avoid cashews. 

Nutrition Facts

Serving size: 1 ounce 

Calories: 157

Fiber: 0.9 grams

Fat: 12 grams 

Protein: 5 grams

Net Carbs: 8.4g net carbs per ounce serving

Sam Henselijn Author’s Biography – Meet L’Orenta Nuts CEO

Copyright 2024 L’Orenta Nuts

L’Orenta Nuts proudly holds the SQF food safety certification, symbolizing our unwavering dedication to upholding the highest standards of food safety and quality. This certification guarantees that our products undergo rigorous scrutiny, ensuring transparency, traceability, and adherence to global food safety regulations for the utmost consumer confidence.

L’Orenta Nuts has the HACCP (Hazard Analysis and Critical Control Points) certification is a systematic approach to identifying, evaluating, and controlling food safety hazards. It ensures that food products are produced and handled in a manner that minimizes risks and complies with safety standards.

Our GMP (Good Manufacturing Practices) certification ensures that a manufacturing facility adheres to comprehensive quality and safety standards while producing pharmaceuticals, food, and other consumer goods, promoting consistency, quality, and compliance with regulatory requirements.

L’Orenta is an FDA-approved manufacturing facility and has met the rigorous standards set by the U.S. Food and Drug Administration. It demonstrates compliance with regulations, ensuring the production of safe and high-quality food products.

Products Mentioned On This Post

For more information about California Prop 65 Warning please visit