Almonds are highly nutritious, filled with healthy fats, and can be made into anything from flour to nut butter – but are almonds keto diet friendly? Dig into almond nutrition facts, health benefits, and low-carb recipes!
Simultaneously sweet and bitter, almonds are a real treat.
From savory cooking to decadent baking, this versatile tree nut can be used in a variety of your favorite recipes to add additional fat content and a satisfyingly chewy texture.
Still, the question remains – are almonds keto?
According to the keto food pyramid, some nuts can be enjoyed on a ketogenic diet in moderation. BUT not all nuts are low-carb!
In this post, we'll take a look at almond macro and micronutrients to find out once and for all if almonds are a keto food.
Note: For more information on keto-friendly foods, this keto food list is perfect for anyone starting the keto diet.
Are almonds keto diet-approved?
Lucky us! Not only are almonds keto, but they're also an incredibly versatile ingredient to add to your low-carb diet.
You can enjoy almond milk, almond flour, and almond butter as great low-carb alternatives to traditional ingredients; each is filled with bonus healthy fats that can help you reach your macronutrient goals.
One serving of almonds, approximately ¼ cup, contains just 2.5 grams of net carbs – this low-carb count makes it easy to eat almonds as a part of your regular diet.
Try including a handful of raw or dry roasted almonds in your keto meal plans; just make sure to opt for varieties without any added sugar.
Note: Interested in incorporating almond flour into your baking? Check out my post on The Ultimate Guide To Baking With Almond Flour!
Almond nutrition facts
Though calorie-dense, almonds have favorable macronutrients for a keto diet when eaten in moderation.
The macronutrients for ¼ cup, or approximately 23 raw almonds, include:
- Total carbs – 6g
- Net carbs – 2.5g
- Fat – 14g
- Protein – 6g
- Fiber – 3.5g
There are also several associated health benefits to including almonds as a regular part of your diet. These benefits include:
- High in antioxidants and vitamin E, which protect from oxidative damage; this can help reduce inflammation and signs of aging, as well as lower your risk for heart disease, cancer, and Alzheimer's disease.
- Can help regulate blood sugar.
- Magnesium levels aid in lowering high blood pressure.
Keto almond recipes
Are you convinced to start eating almonds more regularly? Begin with these easy low-carb recipes:
1. Italian almond macaroons
These Italian almond macaroons are super easy to make with just a few ingredients – loaded with amazing almond flavor.
2. Almond flour brownie bites
My keto brownie bites are rich and chocolatey, made with low-carb almond flour.
Note: For almond baking tips, check out my post on Almond Meal vs. Almond Flour: What's The Difference?
3. Low-carb tortillas
These low-carb tortillas are perfect for wraps, tacos, or enchiladas; they use almond flour instead of wheat flour for a ket0-friendly alternative.
4. Strawberry almond milk protein shake
For a quick and easy breakfast, try my strawberry almond milk protein shake; it's filled with great protein content from whey powder and almond milk.
5. Dark chocolate almond bark
My dark chocolate almond bark combines the best of both worlds – sweet and salty!
Flaky sea salt tops dark chocolate for a decadent pairing.
6. Keto soft pretzels
These keto soft pretzels are totally addicting; enjoy them with mustard or a low-carb cheese sauce.
7. Almond flour cake
My almond flour cake is light, fluffy, and slightly understated; it's humble desserts like this that secretly make the biggest statement!
Add a bit of almond extract to your cake mix to make an even bigger impact.
Here are some questions people often ask about eating almonds on a ketogenic diet. If you don't see your question in this list, please leave it in the comments.
You can eat most nuts in moderation on a keto diet; they're a great source of healthy fats and are often also low in carbohydrates.
The best tree nuts to eat on keto include:
Macadamia nuts – 5g net carbs/100g
Almonds – 9g net carbs/ 100g
Pecans – 4g net carbs/ 100g
Brazil nuts – 4g net carbs/ 100g
Pine nuts – 9g net carbs/ 100g
Walnuts – 7g net carbs/ 100g
Hazelnuts – 7g net carbs/ 100g
You can also eat peanuts, technically a legume, for 8g net carbs per 100g. Higher-carb nuts, like cashews and pistachios, are more difficult to include as part of a well-balanced keto diet.
Brazil nuts, pecans, and macadamia nuts have the least amount of net carbs, making them preferable for a low-carb diet. Pecans and Brazil nuts both have 4g net carbs/100g, while macadamia nuts have 5g net carbs/100g.
Most keto diets recommend you keep your daily net carb intake to 50g or less; a handful of almonds contains 2.5g net carbs and is a good daily serving size. This way, you can spread out your carb intake for a balanced meal plan.
Though almonds are low in carbs, they're also just a snack food. You'll want to make sure to include a wide variety of nutritious foods in your meals, including vegetables, low-carb fruits, and protein sources.
Not necessarily! Fifty almonds is a little over two serving sizes; this evens out to approximately 6g net carbs. You should be able to fit this into your daily carb count without issue.
Still, because almonds are a calorie-dense food, those monitoring their calorie intake may want to stick to a single serving of almonds per day.
If you like this post, try these!
Now that we've answered "Are almonds keto?", check out some other low-carb recipes that are all full of nuts and healthy fats:
- Chocolate Chip Walnut Cookies are naturally gluten-free with a light, nutty texture.
- Peanut Chicken Zucchini Noodles are loaded with low-carb vegetables and coated in a delicious peanut sauce.
- White Chocolate Hazelnut Cookies contain just four ingredients for a yummy sweet treat.
- Easy No Bake Chocolate Peanut Butter Pie tastes just like a peanut butter cup, without any added sugar.
- Keto Hazelnut Chocolate Candy Balls are rich, creamy, and totally guilt-free.