The Ultimate Keto Nuts and Seeds List
One of the most difficult things about the keto diet is having to always worry about what your next meal is going to be. If you are not taking much effort, your taste palate may go for a toss because of the same kinds of foods you keep eating.
When there is no varied choice, sustaining the diet for a longer time also becomes difficult. Keto is a very effective diet to lose weight and to get healthier. All you need to identify are tasty and healthy ingredients that are versatile in the kitchen and low carb too.
Nuts and seeds are, without a doubt, some of the most popular choices of ingredients you can pick when on a keto diet.
Here is a list of top nuts and seeds you can enjoy different ways on a keto diet.
Pumped with essential omega-3 fatty acids and lots of fiber, chia seeds are a powerhouse of energy and strength.
Here are some of the proven benefits of chia seeds.
- Reduces risk of heart diseases
- Rich in essential proteins
- Helps reduce blood sugar levels
28 g of chia seeds contain:
- 12 g of carbs
- 10 g of fiber
- 9 g of fat
Do not get alarmed at the high carbohydrate content. You will not be consuming a lot of the seeds at a time.
One to two spoons of chia seeds pre-soaked in water can be added to your keto smoothies and mocktails to make them a healthier meal.
This is another top seed that you cannot miss when on a keto diet. Many times, a ketogenic diet deprives people of essential micronutrients and flax seeds help replenish these values.
100 g of flax seeds contain:
- 27 g of dietary fiber
- 18 g of proteins
- 42 g of fat
- Essential nutrients like magnesium, calcium, Vitamin B-,6 and iron.
Flax seeds can be roasted and powdered and mixed in keto flour. Keto ladoos made with flax seeds are also tasty. You can find many variations of this recipe online.
Are you looking for a snack that is crunchy, tasty and completely keto-friendly? Pick up roasted sunflower seeds. If you have not tried sunflower seeds before, you will love how they taste.
100 g of the seeds have the following macros.
- 51 g of fat
- 21 g of proteins
- 9 g sodium
- 9 g dietary fiber
- 645 mg of potassium
- About 85% magnesium and 65% vitamin B-6
These seeds are in fact considered the world’s healthiest foods and you can make your own keto flour at home using powdered sunflower seeds.
Another beautiful seed variety you definitely have to stock up in your snack cupboard is watermelon seeds. You will be awed at the benefits a person on a keto diet would get by regularly consuming these seeds.
An ounce of watermelon seeds contributes to about 160 calories and contains the following.
- 4 g carbohydrates
- 10 g of proteins
- 11 g of fat
- 5 g of iron
Apart from this, just a handful of watermelon seeds a day gives you 21 mg of magnesium, 0.29 mg of iron and 4% of your daily Zinc requirement.
If you are getting tired and sick because of micronutrient imbalance while on a keto diet, watermelon seeds take care of that!
Walnuts are some of the most popular kinds of nuts that are used as snacks and in baking and cooking. If the creamy taste of walnuts is something you like, you are in luck.
One ounce (28 g) of walnuts contains just 4 grams of carbohydrates making it a perfect keto snack.
With just 185 calories, this is also a low calorie snacking alternative to other junk foods available in the market.
Considered one of the most versatile keto ingredients ever, almonds are loved for their texture and subtle taste.
Almond flour is often used to make rotis, south Indian dosas, and to bake cakes and pastries while on a keto diet.
It basically replaces normal flour while cooking.
Almond butter and almond milk are also great keto staples. An ounce of almonds has 2 g of net carbs which is great.
With a net carb value of 1 g per ounce of the nuts, pecans are amazing when on keto. You will love their earthy and woody taste too and having a bowl of pecans on your work table and munching through them over the day can keep you full and satisfied.
1 ounce of pecans gives you 196 calories, 20 g of fat, 3 g of proteins, and 3 g of fiber.
With such high amounts of fat, snacking on pecans can help your body stay in ketosis for a longer period.
Another fat-rich, creamy nut that is great for those on a keto diet is the macadamia nuts. These nuts are native to Australia, taste buttery and are also called the Hawaii nuts or the Queensland nuts.
The nuts are rich sources of a lot of micronutrients too.
100 grams of macadamia nuts give you:
- 104% of the Daily Value (DV) of Thiamine
- 21% of the DV of Vitamin B6
- 37% of the DV of magnesium
- 28% of the DV of iron
- 195% of the DV of manganese
- 27% of the DV of phosphorus
% Daily Value (DV) is the reference intake of the nutrition your body needs in a day.
Also, 100 g of the nut has a solid 76 g of fat which is perfect for keto lovers. Macadamia nuts are also loaded with antioxidants and are proven to reduce your risk of type 2 diabetes.
Brazil nuts are similar to pecan nuts and have a net carb value of 1 g per 28 g of the nut. Brazil nuts have a very smooth texture and are buttery to taste too.
You can take a cup of the nut and blend it smooth until it gets a sticky butter texture. Add your favorite sweetener to the butter to make it even more delicious.
These butters can be added on top of avocados to make a tasty breakfast or used as a dip too.
If you miss Indian style food on your keto diet, peanuts should be your best friends. Compared to the other types of nuts, peanuts are much cheaper as they are grown all over the country and are available abundantly over the year.
100 grams of the nut has 16 g of carbohydrates, 26 g of proteins, and 49 g of fat. You also get ample amounts of sodium, potassium, iron, magnesium and Vitamin B-6 on consuming peanuts.
Roasted and salted peanuts are perfect snacks and you can also make peanut masala with Indian spices and finely cut onions, tomatoes, and cucumbers.
Peanut butter is also a great keto snack/dip.
Make good use of these nuts and seeds and try making different types of food every day. The creativity aura you feel while cooking and the tasty food you get to eat will keep you hooked on keto.