Are walnuts keto friendly? Can I eat walnuts on keto? Here, we will answer all of your keto walnut questions, including how many net carbs are in walnuts, what an average serving size is, and overall whether Walnuts are keto approved. [SPOILER ALERT: Yes, Walnuts are keto-friendly.] Just remember to be careful as to how many you eat so as to not go over your carb allowance.
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Read on to find out more, including the BEST low carb, high-fat nuts, and seeds to eat on keto.
Nuts and seeds can be a great snack, whether you’re busy on the go with the children, whether you need a snack to take to the movies, or you need something to get you through a busy day at work as you bounce from meeting to meeting.
Life is busy enough for all of us without then having to consider self-care. Yes, good nutrition and fueling your body with what it needs is self-care.
We need to look after our bodies, in order for our bodies to look after us.
Nuts and seeds can be a great way to get key nutrients into your diet so you can avoid having to take supplements.
What is more is that they are a great source of healthy fats, which will help you reach your keto macros.
However, what you have to be mindful of, is that some nuts and seeds are higher in carbs than others. So, a serving of one type may have up to 5x the number of carbs as a serving of a different type.
Let’s get into it, and find out, are walnuts keto friendly?
How Many Net Carbs Are There In Walnuts?
In 100 grams / 3.5 oz of Walnuts, there are 14 grams of TOTAL carbs.
However, it is not this number that we are interested in.
We are interested in the number of NET carbs in Walnuts.
Net carbs are calculated by subtracting the amount of fiber from the food’s total carb count.
For more on net carbs, and how to calculate these check out our article which is dedicated to net carbs.
Therefore, per 100 g / 3.5 oz of Walnuts, there are 7 grams of net carbs.
Let’s break that down for you;
Total Carbs In Walnuts: 14
Total Fiber In Walnuts: 7
****SUM = 14 – 7 = 7****
Therefore, per 100g of walnuts, there are 7 grams of net carbs.
HOWEVER,
Eating 100g of any nut or seed would be a lot in one go.
So, What Is The Average Serving Size Of Walnuts
The average serving size of a portion of walnuts is 45 grams or 1/4 cup, 1.5 oz, depending on whether you are working in imperial or metric.
This means that there are 3.2 NET carbs per serving of walnuts.
Are Walnuts Keto?
Yes, walnuts are keto friendly. They are low in carbs and high in fat, making them great for a keto diet.
Just remember to be careful as to how many you eat so as to not go over your carb allowance
A Bit Of Info Around Walnuts
If you are interested in finding out more about the foods that you are eating. You may be interested in the below about walnuts.
Walnuts are mainly grown in Iran, China, Turkey, Mexico, and the US (Illinois, California, Minnesota, Indiana, Iowa, and Missouri).
Walnuts are particularly good as they help lower LDL (aka bad cholesterol). They are also rich in antioxidants, a good source of Omega-3s, magnesium, and vitamin E, and help lower blood pressure.
Top Tips For Eating Walnuts on Keto
As we have noted above, it can be easy to overeat nuts and seeds on keto.
Eating too many carbs on keto can be one of the reasons that you may end up with a keto stall, for most, this is something that you will want to avoid.
There are some other things that you need to look out for too.
To help you out, we have drawn together some of our top tips for eating nuts and seeds on keto.
- Only buy plain nuts, some are sold with flavors or added sugars that are not keto friendly. Stay clear of these as they may knock you out of ketosis and ruin your keto goals. This does not mean that you cannot ‘jazz’ up your plain nuts with keto approved sweeteners or flavors. Check out our article on homemade paprika almonds, great for tapas or just as a snack.
- Nuts and seeds can be expensive, but if bought in bulk you can normally save a lot of money. If you are doing keto on a budget, saving money wherever you can is essential.
- When you buy your nuts or seeds, weigh them out into individual portion sizes. Store them in an airtight container.
- Nuts and seeds can be easy to overeat. This will mean that you may be inadvertently eating too many carbs for your macros. Portioning them out will stop you from overeating them. What’s more, by portioning out your nuts or seeds in advance, they are quick to grab on the go. This can be particularly useful if you are planning on drinking alcohol and may not have the willpower that you would normally.
If you are new to keto, our keto beginners guide may be an interesting read for you. Or, if any of the terminologies has been confusing, we’ve got our keto terms guide, and keto abbreviations guide, which may be of use to you.
Keto Recipes With Nuts & Seeds
There are plenty of amazing keto recipes that contain nuts or seeds, they do not have to be something that you are afraid of eating on a keto diet. Almond flour and coconut flours are two of the main ‘regular’ flour substitutes used in keto baking.
For some of our favorites, check out these articles
Which Are The Best Nuts & Seeds For Keto?
The best nuts to eat on keto, in terms of having the lowest number of net carbs per serving are as follows;
The best seeds to add to your keto salads or keto cooking are;
So, Are Walnuts Keto Friendly?
In summary, yes, walnuts are keto friendly. Just remember to be careful as to how many you eat so as to not go over your carb allowance
What are your favorite nuts and seeds to eat on keto?
Do you have any particularly innovative ways to use these?
Let us know in the comments below in order to share your top tips with the whole community.
