Top Keto Nuts & Seeds With High Protein & Nutrition

You can eat nuts and seeds on the keto diet but only ones with a lower amount of carbs because all nuts and seeds are not equal when it comes to the carb count. Nuts and seeds are very delicious and nutritious. Also, they are a perfect addition to the keto diet.

These nuts and seeds are full of healthy fats and make a perfect snack or ingredient in the keto desserts. Maybe every sweet lover on the keto diet loves to make sweet desserts with these nutritious nuts and seeds. But do you know that all seeds and nuts are not low carbs?

Today, we will explain all the good and healthy features of nuts and seeds in the ketogenic diet. Let’s get started:

1. Walnuts

Walnuts are a famous tree nut that grows on the tree of genes, Juglans. It’s an edible nut and eaten worldwide. But commonly, it is consumed as a nut. This nut provides healthy fats, fiber, vitamins, and minerals. One ounce of walnuts contains:

• Calories: 185
• Protein: 4 gram
• Fat: 18 gram
• Total Carbs: 4 grams
• Fiber: 2 gram
• Net Carbs: 2 gram

This nut is a high-fat, a keto-friendly nut that may be beneficial for heart health. It may reduce the risk factors of heart disease. The risk factors are such as high LDL bad cholesterol and blood pressure.

A study of 100 peoples shows that people on a low-calorie diet who ate 15% of calories as walnuts have a low level of bad LDL cholesterol. Also, a great reduction in blood pressure than those who are at a standard low-calorie diet.

2. Macadamia Nuts

Nowadays, macadamia nuts are known as the best nutritious keto-friendly nuts. It grows on a tree which founds in Australia.

This tree nut is a powerful source of healthy fats. One ounce of macadamia nuts provides:

• Calories: 204
• Protein: 2 grams
• Fat: 21 gram
• Carbs: 4 gram
• Net carbs: 2 grams

75% of parts of macadamia nuts is consist of fat. These fats are mostly called monounsaturated fatty acids. And this fat helps to reduce the cholesterol during reducting the risk of heart disease.

Many studies on these nuts are shows that is helps to improve cholesterol levels. Also, these nuts are perfect for eating as snacks. You can buy the keto-friendly macadamia nut milk, flour, and butter to replace these foods’ high-carb types.

3. Brazil Nuts

This nut is a very excellent source of selenium. It’s a trace mineral that needs many body functions, such as reproduction and protein synthesis. Most people are following a strict diet plan, which may face the risk of deficiency of selenium. One ounce of brazil nuts contains:

• Calories: 185
• Protein: 4 gram
• Fat: 19 gram
• Total carbs: 3 gram
• Fiber: 2 gram
• Net carbs: 1 gram

A single brazil nut provides more than 100% selenium of your daily needs. Make this nut an ideal way to get enough amount of this important mineral in your daily diet. Avoid consuming too much brazil nuts daily.

4. Almonds

In the keto diet, almonds and related food items like almond flour, milk, and butter are versatile keto staples. Same like other tree nuts, almonds are also linked to many health benefits. Because of its nutritious profile.One ounce almonds:

• Calories: 164
• Protein: 6 gram
• Fat: 14 gram
• Total carb: 5 gram
• Fiber: 3 gram
• Net carbs: 2 gram

Additionally, to the high concentration of protein, healthy fats, and fiber. Almonds are loaded with vitamin E, magnesium, copper, and antioxidants such as proanthocyanidins.

Some research suggests that consuming almonds may reduce conditions such as type 2 diabetes, heart disease, and Alzheimer’s. You can also enjoy the almonds raw and roasted as keto-friendly snacks.

5. Pecans

Most people love to eat this delicious nut as the star of the beloved dessert, pecan pie. This nut can also consume while ketogenic diet because they are incredibly low in carbs. Pecans are very keto-friendly, which grows on a tree and 70% of this nut consists of fat. One ounces pecans contain:

• Calories: 196
• Protein: 3 gram
• Fat: 20 gram
• Carbs: 4 gram
• Net carbs: 1 gram

These nuts are high in fat and keto-friendly. It may help to reduce the levels of insulin. Insulin is fat, which may cause store fat into the body. That’s why it is ideal for keeping the insulin levels low when you want to lose weight.

6. Hazelnut

Hazelnuts contain a tasty, buttery, and smooth texture. It’s another tree nut that is used in many desserts due to its delicious taste. They are also a good source of vitamin E, with a 1-ounce serving provides 28% of daily intake. One ounce serving contains:

• Calories: 178
• Protein: 4 gram
• Fat: 17 gram
• Total carb: 5 gram
• Fiber: 3 gram
• Net carbs: 2 gram

Vitamin E helps to reduce the risk of heart disease. This vitamin acts as an antioxidant by neutralizing harmful free radical compounds. It can potentially reduce the risk factors of heart disease, such as high cholesterol.

7. Peanut

Peanuts are just like legumes, which means they are more close to the beans and lentils. Therefore, peanuts are one of the most consumed nuts in the world. They are also a perfect nut choice for keto dieters. One ounce peanuts contain:

• Calories: 164
• Protein: 7 gram
• Fat: 14 gram
• Total carbs: 6 gram
• Fiber: 2 gram
• Net carbs: 4 grams

These nuts are a great source of plant-based protein and filled with the essential amino acid. Protein is like a building block that you must have to take from your diet. Peanuts contain a high amount of leucine, an important branched-chain amino acid. It is known to promote muscle growth.

8. Cashew

Cashew is grown on a tree, which is a tropical evergreen tree. This nut may be a little higher in carbs than other nuts. But they can compensate for this and provides a healthy dose of monounsaturated fats, copper, manganese, phosphorus, vitamin K, and vitamin E. Cashews are an excellent option when you are following the keto diet and wants your portion out your serving size to keep it in check. One serving of one oz of cashews contains:

• Calories: 156
• Total Fat: 12 g
• Fiber: 1 gram
• Protein: 5 gram
• Total carbs: 9 carbs
• Sodium: 3 mg

9. Pistachios

Same like peanuts, pistachios are an excellent way to get the plant protein. This nut is a delicious and tasty nut that can consume in many different ways. One ounce of pistachios provides:

• Calories: 159
• Protein: 6 gram
• Fat: 13 gram
• Carbs: 8 gram
• Net carbs: 5 gram

Pistachios are rich in many different vitamins and minerals, such as thiamin, potassium, phosphorus, copper, and manganese. They are also a great source of vitamin B6 that helps regulate blood sugar and the transportation of red blood cells.

10. Pine Nuts

Pine nuts are also a tree nut, which is known as an ingredient in pesto. It’s an Italian sauce that is made with olive oil, parmesan cheese, and basil. Therefore, they are greatly versatile and have a unique and earthy flavor. It will pair with many foods. One ounce of pine nut contains:

• Calories: 191
• Protein: 4 grams
• Fat: 19 gram
• Total carbs: 4 gram
• Fiber: 1 gram
• Net Carbs: 3 grams

These nuts contain a type of fat, which is called pinolenic acid. This acid may reduce hunger and regulate hormones, which affects your appetite. The hormones are such as cholecystokinin and glucagon-like peptide-1.

11. Chia Seed

These seeds are plant-based seeds that are small, firm, and founds in black and white color. It is loaded with healthy fiber and omega-3 fat. Also, these seeds contain anti-inflammatory benefits and help for weight loss. One ounce chia seeds contain:

• Calories: 138
• Protein: 5 gram
• Fat: 9 gram
• Total carbs: 12 gram
• Fiber: 10 gram
• Net carb: 2 gram

60% fat content of chia seed consists of omega-3 fatty acids. This seed is a perfect way to get a plant-based source of essential fats. Also, that offers very powerful anti-inflammatory properties. A study founds that people who consumed one ounce of chia seed for every 1,000 calories, they experienced a greater reduction in the inflammatory marker C-creative protein.

12. Flax Seed

Flax seeds are loaded with fiber and omega-3 fatty acids. These small are seeds are known because of their beneficial properties. It may affect your blood pressure and heart health. One ounce of flax seeds contains:

• Calories: 131
• Protein: 6 grams
• Fat: 9 gram
• Total carb: 9 gram
• Fiber: 8 gram
• Net carbs: 1 gram

A 6-month study shows that people who eat one-ounce flaxseed meal with high blood pressure experience a significant reduction in the total level of blood pressure compared to the control group.

You can buy flaxseed as a whole or as in ground form. Both forms can be added in the keto-friendly baked goods, soups, smoothies, and protein shakes. Milk of flaxseed also available as a low-carb alternative of milk.

13. Hemp Seeds

Hemp seeds and hemp hearts are derived from a plant called Cannabis stevia plant. These seeds are a perfect source of plant-based protein and healthy fats. Research shows that the seeds contain a unique protein, which may help to reduce blood pressure. One ounce hemp seeds contain:

• Calories: 155
• Protein: 9 gram
• Fat: 14 gram
• Total carb: 2 gram
• Fiber: 1 gram
• Net carbs: 1 gram

Moreover, hemp seeds contain a high amount of linolic acid. This acid is a type of fat that can potentially protect you from Alzheimer’s and other neurodegenerative diseases in animals’ studies.

14. Sesame Seed

Sesame seeds are a very famous ingredient which is used in all over the world. But most importantly, as a topping for baked goods such as hamburger buns. These seeds are low in carbs and high in fat. That is why it is good for the ketogenic diet. One ounce of sesame seeds contains:

• Calories: 160
• Protein: 5 gram
• Fat: 13 gram
• Total carbs 7 gram
• Fiber: 5 gram
• Net carbs: 2 gram

These seeds are also loaded with anti-inflammatory and antioxidants called lignans. Some studies are associated with decrease inflammation. Chronic Inflammation is linked to different varieties of conditions, such as certain cancers and heart disease.

15. Sunflower Seeds

Are sunflower seeds keto-friendly? Sunflower seeds are very famous seeds. These seeds are eaten as high-fat snacks that are an excellent addition in the ketogenic diet. One ounce of sunflower seeds contains:

• Calories: 164
• Protein: 6 grams
• Fat: 14 gram
• Fiber: 2 grams
• Total carbs: 6 grams
• Net carbs: 4 grams

Several research suggests that eating sunflower seeds may provide benefits for health in many ways. For instance, these seeds contain a high amount of anti-

inflammatory antioxidants. Those antioxidants are such as vitamin E, flavonoids, and phenolic acids. Also, it founds to have antidiabetic and anti-inflammatory properties in animal studies.