Nuts- Health Benefits And Nutritional Importance On Keto Diet


Nuts are a very popular food. They’re tasty, convenient, and can be enjoyed on all kinds of diets. Despite being high in fat, they have a number of impressive health and weight benefits. Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack.

They’re high in fat and calories.  Nuts contain a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside. Fortunately, you can buy most nuts from the store already shelled and ready to eat.

Nuts are always a great choice for a healthy snack and the fat content is great for keto, you also need to consider the carbs. They are a low-carb option for anyone looking for a healthy, keto-friendly snack. If you’re going to eat carbs while on the keto diet, it’s important to choose food sources that also either contain moderate amounts of protein, healthy fats, or both.


food, healthy, dried fruits

The keto diet has become one of the most popular recent health trends. Short for the “ketogenic diet,” the keto diet is all about minimizing your carbs and increasing your fats. After a few days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. At this point, your body starts burning fat for more energy.

Keto-friendly foods tend to be low in carbs and contain reasonable amounts of fat and protein. On the keto diet, you can eat dairy, fruits, vegetables, meat, fish, eggs, nuts, chicken, and seafood. You just have to mind your portions and remember that just because something is technically “healthy” doesn’t mean more is always better.

You may have heard that nuts are high in calories and fat, and should, therefore, be avoided if you’re trying to eat healthily. This isn’t necessarily true — if you pick the right nuts.

Eating nuts regularly has been associated with a lower risk of heart disease. Despite their calorie, carb, and fat content, they’re the perfect weight-loss snack.

Benefits And Facts About Nuts

nuts, filbert, walnut

Nuts are a great source of several nutrients, including vitamin E, magnesium, and selenium. They are antioxidant powerhouses. Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts.

Nuts may help lower total and “bad” LDL cholesterol and triglycerides while boosting levels of “good” HDL cholesterol. Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet. Nuts have strong anti-inflammatory properties.

Inflammation is your body’s way of defending itself from injury, bacteria, and other potentially harmful pathogens. Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health like almonds, pistachios, hazelnuts, pecan, and peanuts. Nuts are good for your heart too.

They can be enjoyed whole, like nut butter, or chopped up on food. They’re the healthiest raw or toasted. Store them at room temperature or put them in the fridge or freezer to keep them fresher for longer.

Nuts are one of the healthiest snacks you can eat, as they contain a wide range of essential nutrients. However, their beneficial effects are attributed to nuts that have been minimally processed and have no added ingredients. Many processed nut products, such as peanut butter, often contain high amounts of salt or added sugar.

As a result, it’s best to buy nuts with nothing else added. When incorporated into a healthy diet consisting of other natural, whole foods, nuts may help reduce risk factors for many chronic diseases.

Nuts To Enjoy On A Keto Diet

  • Pecans: 1.1 grams
  • Almonds: 2.9 grams
  • Brazil nuts: 1.3 grams
  • Macadamia nuts: 1.5 grams
  • Walnuts: 1.9 grams
  • Hazelnuts: 2.3 grams
  • Pine nuts: 2.7 grams
  • Peanuts: 3.8 grams


almonds, nuts, ripe

They are one of the most popular tree nuts in the World. It is a commonly eaten nut. Almonds are a rich source of the mineral magnesium, which can help relax muscles and ease cramps (including, yes, period cramps). They have numerous benefits and are a great mid-snack option on a keto diet or a low-carb diet.

Almonds are loaded with antioxidants. They have high vitamin E content which lowers the risk of heart diseases and cancers. Almonds are extremely high in magnesium which provides major improvements to Type-2 diabetic patients.

The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.

Well, It is not unusual to find Almonds on anything form breakfast cereal to a tuna salad, they offer unbeatable taste and are a great source of fiber.  Almonds are close to perfect as a food to get.

 Nutritional Information Per 28g serving: 

  • Calories – 167
  • Fat – 14.9 g
  • Protein – 6.1g
  • Carbs- 5.3 g
  • Fiber – 2.8g 
  • Sugar – 1.3g
  • Sodium – 5.4mg

Brazil Nuts

Don’t ignore these the next time you are at your local greengrocer or health store. Super low-carb Brazil nuts deserve a starring role in any healthy diet.

They’re the richest dietary source of the mineral selenium, an antioxidant that plays an important role in protecting against cell damage, immune health, and metabolism.

The antioxidant contained in Brazil nuts is good for boosting the immune system (strong body), preventing cardiovascular diseases (strong heart), and reducing the risk of certain cancers. Brazil nuts are also good for your thyroid, which secretes the hormones T3 and T4 that are essential for the body’s metabolic function.

Nutritional Information Per 28g serving:  

  • Calories – 185
  • Fat- 18.8 g
  • Carbs- 3.3 g
  • Fiber- 2.1 g
  • Sugar- 0.7g, 
  • Sodium- 0.8mg
  • Protein – 4g

Take care and remember that everything is better enjoyed in moderation. Too much of this nutty goodness can lead to some serious health problems, one of which is selenium toxicity. A single Brazil nut contains your daily recommended selenium intake, so there’s no need to go overboard.


pecans, nut, walnuts

If you’re on a higher-fat diet or are looking to incorporate more high-quality sources of healthy fat, pecans are among the highest-fat nuts. They’re also one of the lowest in carbs.

Pecans are enjoyed raw, incorporated into baking, or crushed into a healthy smoothie. They are full of many different minerals and nutrients and antioxidants, promoting bone strength while reducing the risk of degenerative diseases such as Alzheimer’s.

 Nutritional Information Per 28g serving: 

  • Calories- 196
  • Fats- 20.4g
  • Carbs- 3.9g
  • Fibre -2.7 g
  • Sugar – 1.1 g 
  • Protein- 2.6g

Macadamia Nuts

The third-lowest-carb nut in the game, macadamia nuts are a favorite among keto dieters. Macadamia nuts are the most calorie-rich nuts because of their higher fat content. Made up of mostly healthy monounsaturated fats macadamias boast a rich, buttery flavor.

Macadamia nuts may reduce hunger and promote feelings of fullness, which can benefit weight loss on a keto diet. They boost heart health, and brain health, and provide major health benefits to your body.

Macadamia nuts are a versatile addition to most diets. They can be eaten whole, ground, raw, roasted, or as nut butter and make for an interesting addition to main courses, snacks, and desserts. If you’re curious about this nut, try adding it to your keto diet or normal diet.

 Nutritional Information Per 28g serving, 

  • Calories-  203 
  • Fat – 21.6 g,
  • Carbs- 3.6g, 
  • Fiber- 2.3g, s
  • Sugar- 1.2 g
  • Sodium- 100mg
  • Protein- 2.2g



They are technically legumes. They also happen to be the easiest low-carb snack to find. The peanut and raisin combo remains a national favorite, second only to biltong.

Peanuts are a decent source of protein as well as heart-protective nutrients folate and niacin, Kimball. They’re one of the highest-protein “nuts” you can have.

Nutritional Information Per 28g serving, roasted: 

  • Calories-170  
  • Fats – 14.9 g 
  • Carbs- 4.3g 
  • Fiber- 2.7g  
  • Sugar – 1.2g 
  • Sodium- 1.7 mg
  • Protein – 8g



They are also a great source of plant-based omega-3 fats. If you don’t eat fish or seafood then walnuts are a good option to eat on a keto diet. Walnuts are exceptionally nutritious nut. This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors.

Walnuts are an easy and widely available snack and easy to add to your keto diet. You can have them with salads, finely ground in dips and sauces, with oatmeal or yogurt, used as chopped or roasted with pasta or vegetables.

Nutritional Information Per 28g serving :

  • Calories-185 
  • Fats – 18.5 g, 
  • Carbs- 3.9g
  • Fiber- 1.9 g
  • Sugar- 0.7 g
  • Sodium- 0.6mg
  • Protein- 4.3g



One of the highest-fiber options in the bunch, hazelnuts are still pretty darn low in carbs and an excellent source of the antioxidant vitamin E. Hazelnut is mostly cultivated in Turkey, Italy, Spain, and the United States. Hazelnuts have a sweet flavor and can be eaten raw, roasted, or ground into a paste.

Like other nuts, they are also rich in nutrients and have a high content of fats, and proteins, and provide various health benefits. 

Hazelnuts can be incorporated into the keto diet as a healthy snack or as an ingredient in many dishes. They are generally used in coating baked products and act as a great complement to cakes and pastries. 

Nutritional Information Per 28g serving: 

  • Calories- 176 
  • Fat -17 g
  • Carbs- 4.7 g
  • Fiber – 2.7g
  • Sugar – 1.2g 
  • Protein – 4.2g

Pine Nuts


Ever wonder what makes pesto so creamy? Yep, pine nuts. These often-overlooked nuts provide iron and potassium; deserve a spot in your healthy low-carb snacking rotation.  

Pine nuts are tree nuts that are best known as an ingredient in pesto, an Italian sauce made with olive oil, parmesan cheese, and basil. They are low in carbs and high in fats. They contain a fat called pinolenic acid,  which may decrease your hunger by regulating the hormones that affect your appetite.

Pine nuts are keto-friendly and can be used in keto sauces for meat and vegetables.

 Nutritional Information Per 28g serving: 

  • Calories – 190
  • Fat – 19g 
  • Carbs – 4g 
  • Fiber- 1g 
  • Sugar – 1g
  • Protein- g

All things considered, Nuts are a highly nutritious food. They are a perfect snack option on a keto diet. They provide good amounts of fats and protein to your body.

Eating  Nuts regularly helps in lowering your cholesterol levels, and blood sugar levels reduce the risk of various cancers and heart diseases, boosts your brain health, helps in reducing hunger, and promotes weight loss.

Nuts are high in calories so as a snack, they should be on the binge eater’s blacklist. As long as you eat them in moderation, nuts make a delicious and versatile addition to a healthy diet, low-carb diet, keto diet, and another diet.

For losing weight, transforming yourself into a healthier version, and maintaining weight, subscribe to Keto India for a personalized keto consultation. Good luck on your weight loss journey! Stay tuned for more such health content! Also, don’t forget to follow us on Instagram for the daily dose of Ketogenic Diet, Health, and Wellness!

Related Posts

Leave a Comment

Your email address will not be published. Required fields are marked *

Check if this service is available in your area: