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On a keto diet, it can be difficult to tell which low carb nuts are the best choice since their nutritional values can vary. Are walnuts keto, or are they off-limits? Let’s take a closer look at the carbs in walnuts, and how to enjoy them on a ketogenic diet.
New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.
Are Walnuts Keto Friendly?
Yes, walnuts can be keto friendly! Similar to other keto-friendly choices like almonds, peanut butter, or macadamia nuts, it’s important to keep portions under control to stay in ketosis.
Are walnuts low carb? Definitely! They are a healthy choice for any lifestyle focused on keeping carbohydrates low.
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Is walnut flour keto?
Walnut flour, if it only contains nuts, can be keto friendly! Read labels to know exact walnut flour carbs, and watch portions carefully.
Is walnut milk keto friendly?
Plain, unsweetened walnut milk is keto friendly! As with other non-dairy milks made from tree nuts, always check your labels to avoid added sugar or thickeners.
How Many Carbs In Walnuts?
Do walnuts have carbs? They do, and the amount changes depending on the serving size. Carbs in walnuts (1 cup) clock in at 3.8 grams total carbohydrates. On the other hand, carbs in walnuts (1/4 cup) add up to 1 gram total carbs [*].
Wondering about walnuts net carbs? With a generous amount of fiber, a cup of whole English walnuts contains just 2 grams net carbs, while 1/4 cup contains 0.5 grams net carbs.
How many carbs in 10 walnuts?
How high is walnut carb count if you eat 10 of them? 10 whole walnuts contain 5.5 grams total carbs and 2.8 grams net carbs [*].
How many carbs in candied walnuts?
Since candied walnuts contain added sugar, they are not the ideal snack for a keto diet. A 1/4 cup serving of candied walnuts contains 6 grams total carbs and 5 grams net carbs [*]. (Try this keto candied nuts recipe instead, and trade out pecans for walnuts!)
The chart below summarizes grams of carbs for a variety of walnut serving sizes:
| Serving Size | Total Carbs | Net Carbs |
|---|---|---|
| 1 cup, whole | 3.8g | 2g |
| 1/4 cup, whole | 1g | 0.5g |
| 10 walnuts | 5.5g | 2.8g |
| 1/4 cup, candied | 6g | 5g |
Walnut Nutrition
Whether you follow a low carb diet or want to get more plant-based nutrients, these nuts are a solid food choice. Here are the full nutrition facts for one ounce of walnuts:
- 185 calories
- 18.5 grams of fat
- 0 mg cholesterol
- 4.3 grams of protein
- 3.9 grams of carbohydrates
Walnuts are rich in vitamins and minerals, and their macronutrients are linked to an array of health benefits. The fat content in walnuts, for instance, is unlike any other nut because of its high percentage of the omega-3 fat called alpha-linolenic acid (ALA) — a fatty acid linked to reduced inflammation and risk for heart disease [*]. Walnuts also improve heart health by lowering “bad” LDL cholesterol and improving the way blood vessels function [*, *].
With a hefty amount of protein and healthy fats, studies also show that walnuts can help you avoid weight gain
Keto Walnut Recipes
Add them to salads, low carb yogurt, and so much more… it’s easy to enjoy the low net carbs in walnuts with these simple dishes.
Keto Banana Bread
The rich banana flavor in this loaf gets a boost of crunch and nutrients from walnuts. But don’t let anyone in on the secret — there are no bananas in there!
Get The Keto Banana Bread Recipe
Easy Spring Mix Salad
A tangy combo of goat cheese, walnuts, blueberries, and quick vinaigrette make this salad taste straight out of your favorite bistro.
Get The Spring Mix Salad Recipe
Conclusion: Can You Eat Walnuts On Keto?
With a low carbohydrate count, walnuts are a solid choice for a keto diet. Keep portions in check and make keto walnut recipes to stay within your macros.
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