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9 Best Nuts To Eat While On A Ketogenic Diet

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Nuts are healthy snack options. Even better to add to your diet as a ketogenic snack!

 

Though they’re usually high in fat, the fat they contain is a healthy type. They’re also good sources of fiber and protein.

 

Many studies have shown that nuts provide various health benefits — especially in regards to reducing heart disease risk factors.

 

Nuts are a great thing to eat while on the keto diet because they have higher fat content and they taste good.

 

Adding nuts to your keto diet is a very great idea, but it’s best for you to eat nuts with some prior knowledge under your belt so you can weigh both the pros and cons of eating nuts based upon your diet.

 

Depending upon your health goal, you may want to limit the amount the nuts you’re eating on a daily basis simply because you’re trying to lose weight. They are very fattening after all!

 

Though, if you are currently on a keto diet, having a high fat intake is essential to losing weight, but make sure that you’re eating nuts that are higher in fat and not high in carbs.

 

These 9 healthy nuts listed below are a very good snack choice for people on the ketogenic diet. Listed below each one is the nutritional value so you can plan your meals as you go. 

 

 

1. Hazelnuts 

One ounce (28 grams) of hazelnuts contains roughly:

Calories: 176
Fat: 9 grams
Protein: 6 grams
Carbs: 6 grams
Fiber: 3.5 grams
Vitamin E: 37% of the RDI
Magnesium: 20% of the RDI (more info)

 

Get Organic Raw Hazelnuts here

Roasted Unsalted Hazelnuts Non-GMO Certified here

 

 

2. Pistachios

A one-ounce (28-gram) serving of pistachios contains roughly:

Calories: 156
Fat: 12.5 grams
Protein: 6 grams
Carbs: 8 grams
Fiber: 3 grams
Vitamin E: 3% of the RDI
Magnesium: 8% of the RDI (more info)

 

Roasted and Salted Pistachios here

Organic Roasted Pistachio here

 

 

3. Cashew Nuts

One ounce (28 grams) of cashews contains roughly:

Calories: 155
Fat: 12 grams
Protein: 5 grams
Carbs: 9 grams
Fiber: 1 gram
Vitamin E: 1% of the RDI
Magnesium: 20% of the RDI

 

Get Raw and Unsalted here

Roasted & Unsalted here

 

 

4. Almonds

One serving — 28 grams or a small handful — packs roughly:

Calories: 161
Fat: 14 grams
Protein: 6 grams
Carbs: 6 grams
Fiber: 3.5 grams
Vitamin E: 37% of the Reference Daily Intake (RDI)
Magnesium: 19% of the RDI

 

Lightly Roasted Almonds here

 

 

5. Peanuts

One ounce (28 grams) of dry-roasted peanuts contains roughly:

Calories: 176
Fat: 17 grams
Protein: 4 grams
Carbs: 5 grams
Fiber: 3 grams
Vitamin E: 21% of the RDI
Magnesium: 11% of the RDI

 

Salted Virginia Peanuts here

 

 

6. Brazil Nuts

A one-ounce (28-gram) serving of Brazil nuts contains about:

Calories: 182
Fat: 18 grams
Protein: 4 grams
Carbs: 3 grams
Fiber: 2 grams
Vitamin E: 8% of the RDI
Magnesium: 26% of the RDI

 

Roasted Salted Brazil Nuts here

 

 

7. Macadamia Nuts

One ounce (28 grams) contains roughly:

Calories: 200
Fat: 21 grams
Protein: 2 grams
Carbs: 4 grams
Fiber: 2.5 grams
Vitamin E: 1% of the RDI
Magnesium: 9% of the RDI

 

Raw Unsalted Macadamia Nuts here

 

 

8. Walnuts

A one-ounce (28-gram) serving of walnuts contains roughly:

Calories: 182
Fat: 18 grams
Protein: 4 grams
Carbs: 4 grams
Fiber: 2 grams
Vitamin E: 1% of the RDI
Magnesium: 11% of the RDI

 

Walnut Halves & Pieces in Resealable Bag here

 

 

9. Pecan Nuts

Calories: 193
Fat: 20 grams
Protein: 3 grams
Carbs: 4 grams
Fiber: 2.5 grams
Vitamin E: 2% of the RDI
Magnesium: 8% of the RDI

 

Roasted & Salted Pecans here

 

 

Nuts are one of the best snack options for a ketogenic diet because they are full of healthy fats and so nutritious for your health. 

 

 

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