Best Keto Nuts And Seeds (2024 Update)
If you’re looking for a healthy snack that satisfies your craving for something crunchy and savory, nuts and seeds are a great option, especially if you’re on a keto diet. They are high in healthy fats and low in carbs, making them an ideal snack for keto enthusiasts. However, not all nuts and seeds are created equal, and choosing the wrong ones can derail your keto goals.
When it comes to buying nuts and seeds for your keto diet, there are several factors to consider. First, you need to look for varieties that are low in carbs and high in healthy fats. Next, you need to pay attention to the quality of the nuts and seeds, as some brands may be contaminated with mold or other toxins. Finally, you need to choose a variety that suits your taste, as not everyone likes all types of nuts and seeds.
Are you curious about which nuts and seeds are the best for your keto diet? Do you want to know what health benefits they offer? Are you wondering how to incorporate them into your meals and snacks? If so, keep reading! In this article, we’ll explore the top keto nuts and seeds, their nutritional value, and some recipe ideas to help you enjoy them in delicious ways. Whether you’re a seasoned keto dieter or just starting out, you’ll find plenty of useful tips and insights to help you make the most of your keto journey.
10 Best Keto Nuts And Seeds
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Ideal for people on keto, vegan, and gluten-free diets who want a healthy snack that is also a superfood.
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It is ideal for adding plant-based protein and omega-rich seeds to salads, smoothies and other dishes.
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Ideal as a healthy protein-packed snack for gluten-free, vegan, and keto diets with the convenience of a resealable bulk bag.
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This product is ideal for those looking for a healthy and allergy-free snack option that is also vegan, gluten-free, and keto-friendly.
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Ideal for adding protein and omegas to salads, smoothies & more. USDA organic, Non-GMO, Non-BPA, Whole 30 approved, vegan & gluten-free.
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This product is ideal for adding to yogurt, smoothies, and oatmeal. It is also suitable for those with gluten, peanut, and tree nut allergies.
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The product is ideal for people who follow a keto, vegan or gluten-free diet and want a healthy superfood snack.
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Ideal for adding a nutty flavor and texture to salads, desserts, pesto, soup, and baking. Suitable for vegan, paleo, and keto diets.
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Healthy, organic, and plant-based snacks for those following a keto or gluten-free diet, or seeking superfood benefits.
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The product is ideal for those looking for a plant-based source of protein and omega-3 and 6 fatty acids to add to smoothies, yogurt, and salads.
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1. Organic Sprouted Pumpkin Seeds: Keto-Friendly Snack
This plant-based nutrition snack is a game-changer for those who are looking for a healthy and convenient snack option. With 9 grams of protein per serving, it is perfect for individuals who follow a keto or paleo diet, or simply looking for a low-sugar option.
Loaded with antioxidants, magnesium, zinc, and copper, this snack is an excellent source of nutrition. It is a perfect on-the-go snack option that provides energy and protein, and can also be added to trail mixes for a boost of crunch and nutrition.
Not only is this snack food nutritious, it also adds a delicious crunch to salads, avocado toast, sandwiches, veggies, and soups. It is a great way to add protein and texture to your meals.
The snack is made with only two simple and organic ingredients, ensuring that you are consuming a high-quality product. It is also non-GMO, gluten-free, nut-free, dairy-free, soy-free, vegan, and kosher, making it suitable for individuals with dietary restrictions.
This snack is minimally processed, sprouted, and dried, never roasted or fried, giving it a unique crunchy texture and flavor. It is a great alternative to other processed and unhealthy snack options.
2. Organic Hemp Seeds: The Protein-Packed Superfood.
Looking for a nutritious and delicious addition to your diet? Look no further than Nutiva's Organic Hemp Seed Hearts. With a whopping 33% by weight of Omega-3s, amino acids, fatty acids, protein, and minerals, these seeds are a sustainable source of essential nutrients that can help support overall health.
What sets Nutiva's Hemp Seed Hearts apart is their all-natural shelling process, which yields a clean, plant-based nutty flavored seed that's high in Omega-3 fats and antioxidants. This means you can enjoy the delicious, nutty flavor similar to pine nuts without any added preservatives or artificial flavors.
Whether you're on a Whole30, vegetarian, vegan, raw, whole food, paleo, ketogenic, or gluten-free diet, Nutiva's Organic Hemp Seed Hearts are a versatile addition to your pantry. They're perfect for adding to salads, smoothies, or as a topping for your favorite dishes.
At Nutiva, quality is a top priority. That's why they partner with Canadian farmers to source the world's finest organic, non-GMO, sustainably grown hemp seeds. They also adhere to USDA certified organic and non-GMO guidelines, ensuring that you're getting a high-quality product that's good for you and the environment.
Plus, Nutiva's Organic Hemp Seed Hearts come in a convenient, BPA-free resealable packaging, ensuring long-lasting freshness. So, whether you're looking for a plant-based source of essential nutrients or a tasty addition to your meals, Nutiva's Organic Hemp Seed Hearts are a great choice.
3. Pumpkin Power: All-Natural Protein Snacking
Oh! Nuts premium pumpkin seeds are the perfect snack for those who want to indulge in a healthy, delicious treat. These seeds have been roasted to perfection and lightly salted, giving them a full-bodied taste and the perfect crunch.
What sets these pumpkin seeds apart is their nutritional value. They are an excellent source of protein and fiber, making them a great addition to any diet. Whether you're on a paleo, keto-friendly, vegan, diabetic, no-sugar, low-carb, or gluten-free diet regimen, these seeds are a nutritious snack option.
The resealable zip-lock bag ensures that the seeds stay fresh and tasty for longer. You can store them easily and enjoy them at your convenience.
Oh! Nuts sources only the freshest pumpkin seeds and follows strict kosher supervision to ensure premium quality. The seeds are prepared with care to maintain their natural flavor and benefits.
These pumpkin seeds are versatile and can be eaten as they are or sprinkled on salads, granolas, or incorporated into healthy baking recipes.
4. Gerbs Organic Pumpkin Seeds – No Shell, Healthy Superfood!
Looking for a healthy snack that packs a nutritional punch? Look no further than Gerbs Pumpkin Seeds. These seeds are not only delicious, but they’re also loaded with nutrients that can help support good health.
One of the top benefits of Gerbs Pumpkin Seeds is their high fiber content. In just one 1-oz (28-gram) serving, you’ll get 1.1 grams of fiber. A diet rich in fiber can help promote good digestive health and keep you feeling full and satisfied.
Another reason to love Gerbs Pumpkin Seeds is their antioxidant content. These seeds contain carotenoids and vitamin E, two powerful antioxidants that can help protect your cells from damage caused by free radicals. By incorporating foods that are rich in antioxidants into your diet, you can help reduce inflammation and protect against a range of diseases.
Gerbs Pumpkin Seeds are also a great source of phytosterols, which are plant-based compounds that can help reduce LDL “bad” cholesterol levels. By adding these seeds to your diet, you can help support good heart health and reduce your risk of heart disease.
One of the best things about Gerbs Pumpkin Seeds is their purity. These seeds are free from a wide range of common allergens, including gluten, wheat, peanuts, tree nuts, legumes, dairy, eggs, soy, fish, crustacean, shellfish, mustard, and sesame. This makes them a great choice for anyone with food sensitivities or allergies.
Finally, it’s worth noting that Gerbs Pumpkin Seeds are grown in the USA and delivered to their factory in Rhode Island directly from the farm. They’re then packaged on dedicated equipment to ensure maximum freshness and quality.
5. Super Nutritious Whole Hemp Seeds
Nutiva's Organic Hemp Seeds are a nutritious and flavorful addition to any diet. These seeds are a sustainable source of Omega-3s, amino acids, fatty acids, protein, and minerals, with a weight of 33%. Nutiva's all-natural shelling process ensures that the seeds are clean and plant-based, yielding a nutty flavor that is similar to pine nuts. These seeds are perfect for salads, smoothies, and can be incorporated into various diets such as Whole30, vegetarian, vegan, raw, whole food, paleo, ketogenic, and gluten-free diets.
Nutiva is committed to sourcing the finest organic, non-GMO, and sustainably grown hemp seeds from Canadian farmers. They stringently adhere to USDA certified organic and non-GMO guidelines, ensuring that the seeds are of the highest quality. The seeds come in a convenient, BPA-free resealable packaging, ensuring long-lasting freshness.
One serving of Nutiva Organic Hemp Seeds contains 10 grams of protein and 12 grams of Omegas-3 and Omega-6. These seeds are also loaded with antioxidants, making them a beneficial addition to any diet. They can be used as a topping for yogurt, oatmeal, or mixed into a smoothie for an added nutritional boost.
6. Freshly Harvested Black Chia Seeds For Health
Gerbs Black Chia Seeds are a healthy and natural addition to any diet. These seeds have been freshly harvested this season and packaged on dedicated allergen-free equipment in Rhode Island by specially trained staff. Gerbs takes pride in their all-natural pledge, ensuring that their products are non-GMO, free of trans-fats, cooking oils, chemicals, preservatives, and anything artificial. Their foods are made from scratch, just the way mother nature intended, to taste great, provide natural energy, and keep you healthy.
Gerbs Certified Allergen Statement guarantees that their entire product line is free from gluten, wheat, peanut, tree-nut, soy, egg, milk/dairy, sesame, mustard, shellfish, and fish. This means that people with food allergies or dietary restrictions can enjoy their products without any worries.
Black chia seeds are high in fiber, antioxidants, omega fats, and loaded with protein. These seeds are low in carbs, naturally heart-healthy and cholesterol-free, and an essential piece of any healthy lifestyle. They are even a featured ingredient on Dr. Oz, known for their numerous health benefits.
Gerbs offers a wide range of trusted categories, including seeds, salad mixes, seed butters, snack mixes, fruit medleys, seed meals, dried fruits, grains, flours, granolas, oats, and chocolates. With Gerbs, you can trust that you are getting the highest quality and healthiest products available.
7. Sunflower Keto Superfood Snack – 14oz
Introducing a nutritious snack that offers a plant-based protein source with 6g of protein per serving—perfect for those following a keto, paleo, or sugar-free diet. This snack is an excellent source of antioxidants, Vitamins E and B6, Selenium, Magnesium, and Copper that are essential for maintaining a healthy body.
This snack is not only nutritious but also convenient for those on-the-go. It is a tasty source of protein and energy that can be enjoyed as a snack or added to trail mixes for an extra boost of protein. The snack is also versatile as it can be used as a crunchy topper for salads, avocado toast, sandwiches, veggies, and soups.
Made with only two simple, easy-to-understand organic ingredients, this snack is non-GMO, gluten-free, nut-free, dairy-free, soy-free, vegan, and kosher. The snack is minimally-processed, sprouted, and dried—never roasted or fried—for a great crunchy texture and flavor that will satisfy your cravings.
8. Fresh Kosher Pine Nuts For Versatile Snacking.
Sincerely Nuts raw unsalted pine nuts are a gourmet addition to anyone's pantry. Whether you're baking, blending, cooking, or making desserts, these pine nuts take the next level of deliciousness. These pine nuts are perfect for food toppings and all Italian pine nut recipes.
One of the best things about Sincerely Nuts pine nuts is that they are always fresh. They are delivered in an airtight, resealable pouch so you can enjoy the nutty crunch on your salad, cookie, soup, ice cream, smoothie, pesto and many more!
These pine nuts are also a wholesome and ethical choice for any diet. They are honestly sourced and ethically harvested, making them a great option for those who follow vegan, keto, paleo and gluten-free diets. They are also certified gluten-free.
It is important to note that Sincerely Nuts pine tree seeds and nuts are packed in the same state-of-the-art facility as peanuts, tree nuts, soy, and milk products. To ensure freshness and quality, it is recommended that you keep them cool and dry.
In addition to their great taste and versatility, these pine nuts are also a nutritious choice. Shelled pine nuts add flavor to your meals while helping to curb your appetite and supply your body with much-needed vitamins and minerals. They are even considered heart nuts since they are known to help lower cholesterol levels.
9. Sprouted Organic Seed Mix – Keto & Vegan!
Looking for a plant-based snack that's both nutritious and delicious? Look no further than this amazing product! With 7 grams of protein per serving, this snack is perfect for anyone looking for an easy and convenient source of energy and nutrition on the go. And with zero grams of sugar, it's a great choice for those following a keto or paleo diet.
But that's not all – this snack is also an excellent source of antioxidants, Vitamin E, Zinc, Magnesium, and Copper, making it a great addition to any healthy diet. And with its tasty and crunchy texture, it's the perfect topper for salads, avocado toast, sandwiches, veggies, and soups.
Made with only two simple, easy-to-understand organic ingredients, this snack is non-GMO, gluten-free, nut-free, dairy-free, soy-free, vegan, and kosher, making it an ideal choice for anyone looking for a healthy snack that fits their dietary restrictions. And because it's minimally processed – sprouted and dried, never roasted or fried – it retains all of its natural flavor and crunch.
So why wait? Try this amazing plant-based snack today and experience the perfect combination of nutrition, taste, and convenience.
10. Manitoba Harvest Hemp Seeds: Protein Omega Superfood.
Manitoba Harvest Hemp Hearts are a nutrient-packed superfood that offer a variety of health benefits. With 10g of plant-based protein per serving, these Hemp Hearts contain twice as much protein as chia or flax seeds. In addition, they provide 12g of Omegas 3 and 6 and only 1g of carbs per serving, making them an excellent choice for those looking to incorporate more protein and healthy fats into their diet.
Hemp Hearts are also a great source of essential vitamins and minerals. They contain Iron, Niacin, Thiamine, Phosphorus, Magnesium, Manganese, Copper, and Zinc, with Zinc contributing to the normal function of the immune system. They are also a good source of Vitamin B6 and Folate, making them a well-rounded addition to any diet.
Not only are Hemp Hearts packed with nutrients, but they are also incredibly versatile and tasty. With a light, nutty flavor, they make a great addition to almost any dish. Sprinkle them on top of a salad, cereal, or yogurt, or blend them into a smoothie for an extra boost of protein and healthy fats. Manitoba Harvest Hemp Hearts are shelf-stable and ready to eat, making them a must-have addition to any pantry.
Manitoba Harvest takes pride in their commitment to quality and sustainability. They use only the freshest, highest quality hemp seeds from field to table, ensuring that their products are of the highest quality. Since 1998, they have been a global leader in hemp foods, with a dedication to consumer wellness.
Finally, Manitoba Harvest Hemp Hearts are a fit for a variety of diets and lifestyles. They are Non-GMO Project Verified, Keto Certified, Paleo Certified, Gluten-Free, Vegan, Whole 30 Approved, and Kosher, making them a great choice for anyone looking to incorporate more plant-based, nutrient-dense foods into their diet.
Best Keto Nuts And Seeds FAQs
Are there any nuts or seeds that are high in unhealthy fats and should be avoided on a keto diet?
Yes, while nuts and seeds are generally considered healthy and are a great source of healthy fats on a keto diet, there are some that should be avoided or consumed in moderation due to their high content of unhealthy fats. For instance, cashews and pistachios are higher in carbohydrates compared to other nuts, and they also have a higher content of omega-6 fatty acids, which can cause inflammation when consumed in excess. Macadamia nuts, on the other hand, are a great option as they are high in healthy monounsaturated fats and low in carbs. When it comes to seeds, chia seeds and flaxseeds are great options as they are high in fiber and healthy fats. However, sunflower and pumpkin seeds should be consumed in moderation as they are higher in omega-6 fatty acids. In general, it's important to pay attention to the serving size and the fat content when consuming nuts and seeds on a keto diet.
Are there any nuts or seeds that should be avoided on a keto diet?
Yes, there are some nuts and seeds that should be avoided or limited on a keto diet. These include:
1. Cashews: Although cashews are a good source of healthy fats, they are also high in carbs and should be limited on a keto diet.
2. Pistachios: Pistachios are also high in carbs and should be consumed in moderation on a keto diet.
3. Chestnuts: Chestnuts are relatively high in carbs compared to other nuts and should be avoided on a keto diet.
4. Peanuts: Peanuts are technically a legume and are higher in carbs than other nuts, so they should be limited on a keto diet.
5. Flaxseeds: While flaxseeds are a great source of fiber and healthy fats, they are also high in carbs and should be consumed in moderation on a keto diet.
It's important to note that while these nuts and seeds should be avoided or limited, there are still plenty of other options that are great for a keto diet. Some examples include macadamia nuts, almonds, and chia seeds. It's always a good idea to consult with a healthcare professional or registered dietitian before starting any new diet to ensure that it is safe and appropriate for your individual needs and health goals.
Can nuts and seeds be eaten in unlimited amounts on a keto diet?
While nuts and seeds are a great source of healthy fats and protein, they should not be eaten in unlimited amounts on a keto diet. Nuts and seeds are calorically dense and can add up quickly, which can lead to consuming too many calories and hinder weight loss efforts.
It's important to keep track of portion sizes and choose nuts and seeds that are lower in carbs. For example, macadamia nuts, pecans, and Brazil nuts are great options as they are high in healthy fats and low in carbs. On the other hand, cashews and pistachios are higher in carbs and should be eaten in moderation.
Additionally, it's important to be mindful of added sugars and flavorings in nuts and seeds. Some brands may add sugar or honey to their products, which can easily kick you out of ketosis. It's best to opt for unsweetened and unflavored nuts and seeds to ensure you stay within your carb limit.
Overall, nuts and seeds can be a great addition to a keto diet when consumed in moderation and with attention to carb and calorie intake.
Can nuts and seeds be used as a keto-friendly snack?
Yes, nuts and seeds are excellent keto-friendly snacks. They are high in healthy fats, protein, and fiber. Nuts such as almonds, macadamia nuts, and pecans, as well as seeds such as chia, flax, and pumpkin seeds, are great options for anyone following a ketogenic diet. These snacks are also rich in vitamins and minerals, including magnesium, which is essential for maintaining healthy bones and muscles. Additionally, nuts and seeds are versatile, which means they can be added to a variety of dishes, such as salads, smoothies, and baked goods. However, it's important to keep in mind that nuts and seeds are also high in calories, so it's essential to consume them in moderation. A good rule of thumb is to limit your daily intake to a handful or two of nuts and seeds per day to stay within your daily calorie and macro goals.
How can nuts and seeds be incorporated into keto recipes?
Nuts and seeds are excellent sources of healthy fats, fiber, and protein, making them great additions to keto recipes. They can be incorporated in various ways, such as:
1. As a snack: Nuts and seeds make for a convenient and easy snack option on a keto diet. You can munch on almonds, pumpkin seeds, or macadamia nuts as a midday snack to keep your energy levels up.
2. As a topping: Add some crunch and texture to your keto salads by sprinkling some sunflower seeds, chia seeds, or hemp seeds on top. You can also use crushed nuts as a topping for your keto-friendly desserts.
3. As a base: Nuts and seeds can be used as a base for many keto recipes, such as granola bars, energy balls, and nut butter. You can also use almond flour or coconut flour, which are made from ground nuts and seeds, as a replacement for regular flour in baked goods.
4. As a seasoning: Nuts and seeds can be ground and used as a seasoning for meats or vegetables to add flavor and texture. For example, you can use ground almonds to coat chicken breasts before baking them.
Overall, nuts and seeds are versatile and healthy ingredients that can be easily incorporated into keto recipes. Just be sure to watch your portion sizes, as they are high in calories.
How do nuts and seeds fit into a keto meal plan?
Nuts and seeds can be a great addition to a keto meal plan as they are high in healthy fats, low in carbs and provide a good source of protein and fiber. Some of the best nuts and seeds to include are almonds, macadamia nuts, walnuts, chia seeds, flaxseeds, and pumpkin seeds. These can be added to meals or eaten as a snack to help increase satiety and provide sustained energy throughout the day. However, it's important to be mindful of portion sizes as nuts and seeds are also high in calories. Aim for 1-2 ounces per serving and try to avoid nuts and seeds that are coated in sugar or other additives. It's also important to choose raw or roasted nuts and seeds over processed or fried options. Overall, incorporating nuts and seeds into a keto meal plan can provide a variety of health benefits and help support a balanced diet.
What are some creative ways to use nuts and seeds on a keto diet?
Nuts and seeds are excellent sources of healthy fats, protein, and fiber, making them ideal for a keto diet. Here are some creative ways to use nuts and seeds on a keto diet:
1. Make a homemade nut butter using almonds, pecans, or macadamia nuts. You can use it as a spread on keto bread or as a dip for celery sticks.
2. Mix chopped nuts and seeds into your keto granola or yogurt for a crunchy, satisfying breakfast.
3. Use ground nuts and seeds as a coating for chicken or fish instead of breadcrumbs.
4. Make keto-friendly energy balls by blending nuts and seeds with dates or other low-carb sweeteners.
5. Sprinkle toasted nuts and seeds over your salads or roasted vegetables for added texture and flavor.
6. Use almond flour or ground flaxseed as a substitute for wheat flour in keto baking recipes like muffins, pancakes, and bread.
7. Make a keto-friendly trail mix by mixing together your favorite nuts and seeds, and adding some sugar-free chocolate chips or dried berries.
Remember to enjoy nuts and seeds in moderation as they are calorie-dense and can add up quickly on a keto diet.
What are the best nuts and seeds for a keto diet?
When it comes to following a keto diet, nuts and seeds can be an excellent snack option as they are high in healthy fats and low in carbs. Some of the best nuts for a keto diet include macadamia nuts, pecans, and Brazil nuts. Macadamia nuts are particularly keto-friendly as they are one of the lowest carb nuts available and are high in monounsaturated fats, which are known to be heart-healthy. Pecans are also a great option as they are high in healthy fats and fiber, which can help keep you feeling full and satisfied. Brazil nuts are another good choice as they are high in selenium, a mineral that is important for brain health and immune function.
When it comes to seeds, chia seeds, flaxseeds, and pumpkin seeds are some of the best options for a keto diet. Chia seeds are a good source of fiber, which can help regulate digestion and keep you feeling full. Flaxseeds are also high in fiber and contain healthy omega-3 fats, which are important for brain health and reducing inflammation in the body. Pumpkin seeds are a good source of protein and healthy fats and are also high in minerals like magnesium, which is important for bone health and muscle function.
Overall, incorporating a variety of nuts and seeds into your keto diet can help provide your body with important nutrients and healthy fats while keeping your carb intake low.
What are the health benefits of eating nuts and seeds on a keto diet?
Nuts and seeds are a great addition to a keto diet due to their numerous health benefits. They are packed with healthy fats, fiber, protein, vitamins, and minerals that support overall health and well-being. Some of the health benefits of eating nuts and seeds on a keto diet include:
1. Promotes heart health: Nuts and seeds are rich in monounsaturated and polyunsaturated fats that help lower cholesterol levels, reduce inflammation, and lower the risk of heart disease.
2. Aids in weight loss: Nuts and seeds are high in fiber and protein, which helps keep you feeling full and satisfied for longer periods, reducing the urge to overeat.
3. Supports brain health: Nuts and seeds contain omega-3 fatty acids and other nutrients that support brain function and improve cognitive performance.
4. Boosts immunity: Nuts and seeds are rich in antioxidants that help protect against oxidative stress and boost the immune system.
5. Reduces inflammation: Nuts and seeds contain anti-inflammatory compounds that help reduce inflammation in the body, improving overall health.
In conclusion, nuts and seeds are a great addition to a keto diet due to their numerous health benefits. However, it is important to consume them in moderation, as they are high in calories.
Which nuts and seeds have the lowest net carb count?
Nuts and seeds are a great source of healthy fats, protein, and fiber, but they can also be high in carbs. However, some nuts and seeds are lower in carbs than others. Here are some nuts and seeds with the lowest net carb count:
1. Pecans: Pecans have only 1.2 grams of net carbs per ounce. They are also a good source of vitamin E and magnesium.
2. Macadamia nuts: Macadamia nuts have only 1.5 grams of net carbs per ounce. They are also high in healthy monounsaturated fats.
3. Brazil nuts: Brazil nuts have only 1.4 grams of net carbs per ounce. They are also a good source of selenium, a mineral that is important for thyroid function.
4. Flaxseeds: Flaxseeds have only 0.6 grams of net carbs per tablespoon. They are also high in fiber and omega-3 fatty acids.
5. Chia seeds: Chia seeds have only 1 gram of net carbs per tablespoon. They are also high in fiber, protein, and healthy fats.
It's important to note that while these nuts and seeds are low in net carbs, they are still calorie-dense and should be consumed in moderation as part of a balanced diet.
