Best Nuts for Diet and Keto: Calories and Benefits of Each Type

The best nuts for keto are those with lower carbohydrates and higher healthy fats—like walnuts, pecans, macadamias, and almonds. Cashews are a bit higher in carbohydrates, so they should be eaten in smaller quantities on keto. All nuts are beneficial for diets, provided the quantity is controlled, as they are energy-dense.

Calories per 100 grams (approximate)

Almonds: ~579 · Cashews: ~574 · Pistachios: ~568 · Walnuts: ~654 · Pecans: ~691 · Macadamias: ~718 · Hazelnuts: ~628 · Peanuts: ~587. Nuts are naturally high in calories because most of them are fats, so quantity is key, not deprivation.

Best for Keto

Macadamias, Pecans, and Walnuts: Highest in healthy fats and lowest in carbohydrates — ideal for keto.
Almonds: Rich in Vitamin E and fiber, an excellent choice for both diet and keto.
Cashews: Delicious and beneficial, but higher in carbohydrates, so consume them in measured amounts on keto.

General Benefits

Nuts provide a feeling of fullness, reducing overeating. They contain beneficial monounsaturated fats for heart health, plant-based protein, and minerals like magnesium and zinc. Walnuts, in particular, are rich in plant-based Omega-3.

Healthy Quantity

A small handful (~30 grams) per day is sufficient and provides benefits without excess calories. It is best to choose raw or dry-roasted without salt and oil to avoid sodium and added fats.

Final Tip: Freshness

Nuts contain natural oils that oxidize over time, giving them a "rancid" taste. Therefore, buy them fresh and recently roasted, and store them in an airtight container away from heat. At Snacks Roastery, we roast daily — browse our selection of nuts here, and we deliver to all governorates in Egypt.

Note: This information is general and for educational purposes only, not a substitute for consulting a nutritionist.