Is Walnut Oil Keto?

Cooking Oils
Walnut Oil sticker illustration
KETO VERDICTYES

*Walnut oil is keto-friendly with 0g net carbs*. Its delicate, nutty flavor shines as a finishing oil, and it provides ALA omega-3s that can support heart health—best used cold or gently warmed, not for high-heat cooking.

*Walnut oil is keto-friendly with 0g net carbs*. Its delicate, nutty flavor shines as a finishing oil, and it provides ALA omega-3s that can support heart health—best used cold or gently warmed, not for high-heat cooking.

  • Net carbs (100g)0g
  • Protein (100g)0g
  • Fat (100g)100g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
0g
Fat
100g
Calories
884

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Zero net carbs: Pure fat that won’t disrupt ketosis
  • ALA omega-3 source: Complements fatty fish or fish oil for better omega balance
  • Flavor amplifier: A small drizzle adds big taste to salads and veggies
  • Pairs with high-fat dressings and compound butters to hit keto macros
  • Naturally gluten-free and dairy-free condiment option

HEALTH BENEFITS

  • Provides ALA (alpha-linolenic acid), a plant omega-3 that may support heart health
  • Contains polyphenols and vitamin E that contribute to antioxidant defenses
  • May help improve lipid profiles when replacing refined, high-omega-6 oils
  • Pleasant nutty taste can increase veggie intake—supporting overall nutrient density
  • When used cold, preserves delicate fats better than high-heat methods
  • Can complement anti-inflammatory dietary patterns when balanced with omega-3–rich foods

PREPARATION SUGGESTIONS

SALAD DRESSING

Whisk walnut oil with *dijon mustard*, vinegar (apple cider or white), lemon, salt, and pepper for a silky vinaigrette.

FINISHING OIL

Drizzle over roasted *asparagus, cauliflower, or grilled salmon* right before serving to add a fragrant, nutty finish.

GREENS DRESSING

Toss with *arugula or kale, lemon juice, minced garlic, and shaved parmesan-cheese* for a simple, bold salad.

SOUP GARNISH

Swirl a teaspoon into creamy keto soups (e.g., cauliflower or mushroom) just before serving for aroma and richness.

CHEESE PAIRING

Serve alongside *blue-cheese or goat-cheese with sliced cucumber or celery* for an elegant appetizer.

KETO SMOOTHIE

Blend with *almond-milk-unsweetened, avocado, and chia-seeds* for a satiating, omega-3–boosted smoothie.

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