While nuts and seeds do contain carbohydrates, they are also rich in healthy fats. You can get healthy fats from nuts and seeds during the ketogenic diet, but you have to watch portion sizes. Here is the complete list of keto-friendly nuts and seeds that you can enjoy on a keto diet.
Look for portion size before eating nuts and seeds during the ketogenic diet. Usually, an ounce or a handful of nuts would be a good gauge to see how much you can eat and still stay in ketosis daily. Following keto-friendly nuts can be eaten during the ketogenic diet.
Keto-Friendly Nuts And Seeds With Nutrition Info
Following is the list of low-carb keto-friendly nuts and seeds with nutrition information. You can enjoy these nuts and seeds during your keto journey.
1. Almonds
1 ounce (28.35 grams) of almonds provides:
- Calories 165
- Protein 6 grams
- Fat 14 grams
- Carbs 6 grams
- Net Carbs 3 grams
2. Cashews
1 ounce (28.35 grams) of cashews provides:
- Calories 157
- Protein 5 grams
- Fat 12 grams
- Carbs 9 grams
- Net Carbs 1 gram
3. Walnuts
1 ounce (28.35 grams) of walnuts provides:
- Calories 185
- Protein 4.3 grams
- Fat 18.5 grams
- Carbs 3.9 grams
- Net Carbs 2 grams
4. Hazelnuts
1 ounce (28.35 grams) of hazelnuts provides
- Calories 176
- Protein 4.2 grams
- Fat 17 grams
- Carbs 4.7 grams
- Net Carbs 2 grams
5. Macadamia Nuts
1 ounce (28.35 grams) of macadamia nuts provides:
- Calories 204
- Protein 2.24 grams
- Fat 21.5 grams
- Carbs 3.9 grams
- Net Carbs 1.5 grams
6. Pecans
1 ounce (28.35 grams) of pecans provides:
- Calories 196
- Protein 2.6 grams
- Fat 20 grams
- Carbs 4 grams
- Net Carbs 1.3 grams
7. Pine Nuts
1 ounce (28.35 grams) of pine nuts provides:
- Calories 191
- Protein 3.9 grams
- Fat 19 grams
- Carbs 3.7 grams
- Net Carbs 2.6 grams
8. Pistachios
1 ounce (28.35 grams) of pistachios provides:
- Calories 159
- Protein 5.72 grams
- Fat 12.85 grams
- Carbs 7.7 grams
- Net Carbs 4.7 grams
9. Psyllium Husk
1 tablespoon (16 grams) of psyllium husk provides:
- Calories 35
- Protein 2.5 grams
- Fat 0.7 grams
- Carbs 10 grams
- Net Carbs 3.2 grams
10. Sesame Seeds
1 ounce (28.35 grams) of sesame seeds provides:
- Calories 160
- Protein 4.8 grams
- Fat 14 grams
- Carbs 7.3 grams
- Net Carbs 3.3 grams
11. Sunflower Seeds
0.5 cup (64 grams) of sunflower seeds provides:
- Calories 349.5
- Protein 12.5 grams
- Fat 32 grams
- Carbs 10 grams
- Net Carbs 4 grams
12. Chia Seeds
1 ounce (28.35 grams) of chia seeds provides:
- Calories 138
- Protein 4.7 grams
- Fat 8.7 grams
- Carbs 12 grams
- Net Carbs 2.2 grams
13. Pumpkin Seeds
1 cup (64 grams) of pumpkin seeds provides:
- Calories 285
- Protein 12 grams
- Fat 12 grams
- Carbs 34 grams
- Net Carbs 22 grams
Nutrition Facts Source: USDA
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