It’s no secret that nuts and seeds form a staple part of the keto diet. Nutritionally dense, high in healthy fats, and low in carbohydrates, most nuts and seeds fit perfectly within the parameters of the keto diet, but not all nuts and seeds are created equal. Here are 10 of the best nuts and seeds to eat on the keto diet. 

Brazil Nuts

With 19 grams of fat, 4 grams of protein, and only 1 gram of net carbs per one-ounce serving, Brazil nuts are among the best nuts that you can eat on the keto diet. As a bonus, Brazil nuts are also a fantastic selenium source, which is often lacking in the keto diet. 

Pecans

Pecans are another high-fat nut that tops the list as one of the best keto nuts to eat. With 20 grams of fat per one-ounce serving, 3 grams of protein, and 1 gram of net carbs, they make a great snack or can be crushed as a crunchy coating for fish or chicken. 

Walnuts

Walnuts are one of the most popular nuts eaten worldwide and are also a firm favorite with those following the keto diet because of their versatility. A one-ounce serving of walnuts contains 18 grams of fat, 4 grams of protein, and 2 grams of net carbs, making them the perfect keto snack. In addition to being delicious, walnuts are also known to help reduce the levels of bad cholesterol in the blood, which can reduce a person’s risk of heart disease - something to think about when you’re eating a mostly fat-based diet. 

Sunflower Seeds

Sunflower seeds may contain a few more net carbs than the nuts listed above, but they are still an excellent high-fat snack that is also packed with antioxidants. A one-ounce serving of shelled sunflower seeds contains 14 grams of fat, 6 grams of protein, and 4 grams of net carbs, so be sure to weigh out your serving to keep your carbs on-track. 

Sesame Seeds

Sesame seeds are a versatile ingredient used in many keto baking recipes to add crunch and flavor without the extra carbohydrates. A one-ounce serving of sesame seeds contains 13 grams of fat, 5 grams of protein, and 2 grams of net carbs, making them the perfect topper for salads and stir-fries as well as a delicious ingredient in crackers, bread, and muffins. 

Shelled Pumpkin Seeds

Although fat and carbohydrate content are often the main concerns when looking at potential keto-friendly ingredients, it’s essential not to forget the importance of protein. Pumpkin seeds are protein powerhouses containing a massive 7g of protein per one-ounce serving, so if you need a protein boost, then grab a handful and munch away. 

Almonds

Almonds are one of the most cost-effective and versatile nuts to buy, which is why they remain one of the most popular nuts on the keto diet. A one-ounce serving of almonds contains 14 grams of fat, 6 grams of protein, and 2 grams of net carbs, making them an excellent substitution for flour when ground into a fine powder. Here are five ways that you can incorporate almonds into your keto cooking. 

Chia Seeds

Although chia seeds may look very high in carbohydrates at first glance, the vast majority of their carb content is fiber and so can be subtracted from their total carb content. With this in mind, a once ounce serving of chia seeds provides 9 grams of healthy fats, 5 grams of protein, and just 2 grams of net carbs, while also delivering 10 grams of crucial dietary fiber!

Hemp Seeds

Although lesser known than other common seeds such as pumpkin seeds or sunflower seeds, hemp seeds are a great keto ingredient providing 14 grams of fat, 9 grams of protein, and just 1 gram of net carbs per one-ounce serving. Although they may be the seeds of the Cannabis sativa plant, hemp seeds contain no THC at all and are safe and legal to consume without mind-altering side effects. 

Hazelnuts

Last but not least, if you’re craving a sweet treat, then hazelnuts combined with keto-friendly chocolate make a delicious Nutella-style dessert. A one-ounce serving of hazelnuts contains 17 grams of fat, 4 grams of protein, and just 2 grams of net carbs, which, when blended, create a smooth, creamy nut butter that is delicious eaten from the spoon or when combined into sweet keto recipes.

So there you have it! Ten of the very best nuts and seeds to eat on the keto diet. If you’re looking to stock up your pantry or to try something new, then Ayoub’s is heaven for those on the keto diet - we stock all of the nuts and seeds listed above and many more to tantalize your taste-buds!