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Is Walnut Keto-Friendly ?

The ketogenic diet is a high-fat, low-carbohydrate eating plan that has gained popularity in recent years. It has been shown to be effective for weight loss, improved blood sugar control, and other health benefits. However, sticking to a keto diet can be challenging, as many foods that are commonly consumed are high in carbohydrates.

Nuts are a popular snack for people on the keto diet, as they are high in healthy fats and protein while being low in carbohydrates. Walnuts are one such nut, but are they keto friendly? In this article, we will explore the question, “Is walnut keto friendly?” and provide you with all the information you need to make an informed decision about whether to include walnuts in your keto diet.

What Are Walnuts?

Walnuts are a type of tree nut that are grown in many parts of the world. They are high in healthy fats, protein, and fiber, and are a good source of micronutrients such as vitamin E and magnesium. Walnuts are commonly eaten raw or roasted, and can be used in a variety of dishes such as salads, baked goods, and trail mix.

Are walnuts keto-friendly?

Here are some headings we have covered which will help you understand whether or not Walnuts are keto friendly.

 Nutritional Information of Walnuts

To determine if walnuts are keto friendly, it’s important to look at their nutritional information. Here are the nutritional facts for one ounce (28 grams) of walnuts:

  • Calories: 183
  • Fat: 18.3 grams
  • Protein: 4.3 grams
  • Carbohydrates: 3.9 grams
  • Fiber: 1.9 grams
  • Net Carbohydrates: 2 grams

As you can see, walnuts are relatively low in carbohydrates, with only 2 grams of net carbs per ounce. This makes them a good choice for people following a ketogenic diet.

Health Benefits of Walnuts

In addition to being a good choice for people on the keto diet, walnuts also have numerous health benefits. Here are some of the health benefits associated with consuming walnuts:

  • May lower the risk of heart disease: Walnuts are high in healthy fats, including omega-3 fatty acids, which have been shown to reduce the risk of heart disease.
  • May lower inflammation: Walnuts contain compounds that have anti-inflammatory properties, which may help reduce inflammation in the body.
  • May improve brain function: Some studies have suggested that consuming walnuts may improve cognitive function, particularly in older adults.
  • May lower the risk of certain cancers: Some research has suggested that consuming walnuts may help lower the risk of certain types of cancer, including breast, prostate, and colorectal cancer.

How to Incorporate Walnuts into a Keto Diet

If you’re following a ketogenic diet and want to incorporate walnuts into your diet, there are many ways to do so. Here are some ideas:

  • Eat them as a snack: Raw or roasted walnuts make a great snack that is high in healthy fats and protein.
  • Add them to salads: Walnuts can add a crunchy texture and nutty flavor to salads, while also providing a nutritional boost.
  • Use them in baked goods: Walnuts can be used in a variety of baked goods, such as muffins, cookies, and cakes, to add flavor and texture.
  • Make walnut butter: Like other nut butters, walnut butter can be used as a spread or added to smoothies for a nutritional boost.


Are all nuts keto friendly?

No, not all nuts are keto friendly. While many nuts are low in carbohydrates, some are higher in carbs than others. It’s important to check the nutritional information for each type of nut before incorporating them into your keto diet.

How many walnuts can I eat on a keto diet?

The amount of walnuts you can eat on a keto diet will depend on your individual macronutrient needs. However, it’s generally recommended to limit your intake to one to two ounces (28 to 56 grams) per day.

Can walnuts kick me out of ketosis?

Eating walnuts in moderation is unlikely to kick you out of ketosis. However, if you eat large quantities of walnuts, or consume them with high-carbohydrate foods, it could potentially affect your ketone levels.

Are there any potential drawbacks to eating walnuts on a keto diet?

While walnuts are generally a healthy food, there are some potential drawbacks to consuming them in large quantities. Walnuts are high in calories, so eating too many could lead to weight gain. Additionally, some people may be allergic to walnuts, so it’s important to be aware of any potential allergic reactions.


In conclusion, if you’re following a ketogenic diet, walnuts can be a great choice. They are low in carbohydrates, high in healthy fats, and have numerous health benefits. By incorporating walnuts into your keto diet, you can enjoy a tasty and nutritious snack that supports your health goals. So, is walnut keto friendly? Yes, it is!

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