Nuts for Keto Livin’
Nuts. Man’s best friends when it comes to managing the keto diet. Quick, convenient, satiating, and a low carb packing a powerful punch of quality fats & energy to keep you going. Minimal calorie count, but nutrient dense, nuts are a great option to hit you daily keto diet goals.
Don't Go TOO Nuts
One mistake people make when eating nuts are eating too many. Nuts are deceiving because they’re small and easy to put down. Though they’re very healthy and can help you lose weight they’re very calorie dense so be careful! So Stick to the serving size, which is commonly a "handful" or roughly a 1/4 cup.
You also want to be careful what type of nut you choose, as some contain significantly more calories per nut. Macadamia nuts, for example, have the highest calorie count – 1 ounce = ~11 Macadamias. Another thing to keep in mind is that nuts can cause digestive issues if you eat too many. Certain compounds found in nuts (phytates and tannins) cause bloating and gas and make nuts difficult to digest. The high-fat content can cause diarrhoea too. #ServingSize! Lastly, and probably the most important when doing a keto diet, be cognizant of the net carbs per serving. Net carbs are derived by taking the total carb count and subtracting the fiber. Check out our post on net carbs to learn more.
Some tricks for promoting nuts in your life, here are some tricks for you to try out:
- Prepare a weekly nut bag for work -- yep, a nut bag. Sunday night put together a handful of nuts for each day and make 5 little-mixed baggies -- we personally go for 5 sets of:
- 3 Brazil Nuts
- 7 Walnuts
- 8 Almonds
- Prepare small baggies of mixed nuts and leave in your gym bag, backpack & purse. Hey, nuts are good for all times.
- Make it a mid-day snack -- everyone gets those hunger pangs around 3pm. Reach for your nuts when the clock strikes 3 :)
The Nutrition of Nuts
The below chart lists the approximate nutritional content per one ounce for each type of nut, as well as the approximate number of nuts per ounce. Compare below the number of calories, fat (total, saturated, monounsaturated, polyunsaturated), carbohydrates, and fiber among the nine varieties below. Nut up!|
Nutrients per 1 ounce (weight) |
|||||||||
|
Nut Variety |
Approx # of nuts |
Calories (kcal) |
Protein (g) |
Total Fat (g) |
Saturated Fat (g) |
Mono- unsaturated- ed Fat (g) |
Poly- unsaturated- ed Fat (g) |
Carbs (g) |
Fiber (g) |
|
Almonds |
23 |
160 |
6 |
14 |
1 |
9 |
3.5 |
6 |
4 |
|
Brazil Nuts |
6 |
190 |
4 |
19 |
4 |
7 |
6 |
3 |
2 |
|
Cashews |
18 |
160 |
4 |
13 |
3 |
8 |
2 |
9 |
1 |
|
Hazelnuts |
21 |
180 |
4 |
17 |
1.5 |
13 |
2 |
5 |
3 |
|
Macadamia Nuts |
11 |
200 |
2 |
22 |
3.5 |
17 |
0.5 |
4 |
2 |
|
Pecans |
19 (halves) |
200 |
3 |
20 |
2 |
12 |
6 |
4 |
3 |
|
Pine Nuts |
165 |
190 |
4 |
20 |
1.5 |
5.5 |
10 |
4 |
1 |
|
Pistachios |
49 |
160 |
4 |
18 |
1.5 |
7 |
4 |
8 |
3 |
|
Walnuts |
14 (halves) |
190 |
4 |
18 |
1.5 |
2.5 |
13 |
4 |
2 |
