Figuring out which foods are suitable for a very-low-carb, high-fat ketogenic diet can be tricky.
Many nuts and seeds are low in net carbs (total carbs minus fiber) and high in healthy fats, making them a perfect fit.
They’re also full of protein, fiber, vitamins, minerals, and antioxidants. Still, some varieties are lower in carbs than others.
Here are the 13 best nuts and seeds to fit your keto lifestyle.
Pecans are tree nuts with an excellent nutrient profile for keto. One ounce (28 grams) of pecans provides (1Trusted Source):
- Calories: 196
- Protein: 3 grams
- Fat: 20 grams
- Total carbs: 4 grams
- Fiber: 3 grams
- Net carbs: 1 gram
They’re a high-fat, keto-friendly nut that may help reduce levels of insulin.
Insulin is a hormone that can cause your body to store fat, so it’s ideal to keep insulin levels low when trying to lose weight.
In fact, a 1-month study in 26 adults found that those who ate around 1.5 ounces (43 grams) of pecans per day experienced reductions in insulin levels and improvements in insulin sensitivity, compared to the control group (2Trusted Source).
Pecans can be enjoyed on a keto diet as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.
Shop for pecans online.
Brazil nuts are a type of tree nut grown in South America. One ounce (28 grams) of Brazil nuts contains (3Trusted Source):
- Calories: 185
- Protein: 4 grams
- Fat: 19 grams
- Total carbs: 3 grams
- Fiber: 2 grams
- Net carbs: 1 gram
They’re also an excellent source of selenium, a trace mineral that is needed for various bodily functions, including reproduction and protein synthesis (3Trusted Source, 4).
Some research suggests that people following a keto diet may be at an increased risk of selenium deficiency (5Trusted Source).
One single Brazil nut provides more than 100% of your daily needs for selenium, making it an ideal way to get enough of this vital mineral in your diet (3Trusted Source).
Nonetheless, due to their exceptionally high selenium content, it’s best to limit your intake to one to three Brazil nuts a day to avoid consuming too much of this mineral, which may have negative health effects.