KETO VERDICTYES
Walnuts can be an excellent keto snack when portioned. They provide ~7g net carbs per 100g (≈2g per 28g/1 oz), plenty of fat (mostly polyunsaturated) and beneficial antioxidants.
Are Walnuts Keto?
Keto Snacks
Walnuts can be an excellent keto snack when portioned. They provide ~7g net carbs per 100g (≈2g per 28g/1 oz), plenty of fat (mostly polyunsaturated) and beneficial antioxidants.
- Net carbs (100g)7g
- Protein (100g)15.2g
- Fat (100g)65.2g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
7g
Total Carbs
13.7g
Fiber
6.7g
Protein
15.2g
Fat
65.2g
Calories
654
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Low net carbs for the portion: ~2g net per 28g (≈¼ cup); ~7g/100g
- High in fats (≈65%) to support ketosis; mostly polyunsaturated with some omega-3 ALA
- Satiating combo of fat + protein helps curb cravings
- Portable and shelf-stable—easy to pre-portion for on-the-go
- Micronutrient-dense: magnesium, copper, manganese, and antioxidants
HEALTH BENEFITS
- Heart health: ALA omega-3s and polyphenols may support healthy lipids and endothelial function
- Brain support: Polyphenols and essential fats linked to cognitive health
- Antioxidant rich: Includes ellagic acid and other protective compounds
- Glycemic control: Fiber and fat slow glucose absorption
- Gut support: Prebiotic fibers may nourish beneficial bacteria
- Mineral repletion: Provides magnesium and copper important for energy metabolism
PREPARATION SUGGESTIONS
TOASTED WITH CINNAMON
Lightly toast at 350°F (175°C) for ~8–10 minutes; toss with butter and cinnamon for a cozy, low-sugar snack.
WITH CHEESE AND OLIVES
Pair with sharp cheddar cheese and olives for a savory, high-fat snack board.
CANDIED WITH SWEETENER
Coat with melted butter, monk fruit/erythritol, and salt; bake until crisp for a keto ‘candied’ nut.
GROUND INTO FLOUR
Pulse into walnut meal for coating chicken/fish or enriching keto baking.
IN SALADS
Scatter over leafy greens with aged cheese and olive-oil vinaigrette.
NUT BUTTER
Blend into homemade walnut butter; add a pinch of salt and a drop of vanilla.