Ketogenic Diet Recipes And Tips

Excessive Protein Nuts and Seeds (Protein Charts) – Ditch The Carbs

Need to know which nuts are excessive in protein? Which nuts have the bottom carbs?

These protein charts for nuts and seeds are the simple technique to hit your protein targets PLUS 15 simple DELICIOUS recipes to make use of them in.

Charts showing how much protein is in nuts
Charts displaying excessive protein nuts and seeds

Nuts and seeds are scrumptious and versatile plant-based proteins however it’s a must to know which nuts are the very best in protein (and which of them are the bottom in carbs).

Soar to:

Curious in case you can hit your protein macros by consuming nuts and seeds? This information will let you know all about the most effective high-protein nuts and seeds that you could eat on a low-carb weight loss program.

How a lot protein do you want?

Minimal protein consumption: for a 70kg sedentary girls = 0.8g/kg (0.36g/pound) = 56g protein per day.
Excessive protein weight loss program: for a 70kg sedentary girls = 1.5g – 2g/kg = 105g – 140g protein per day.

How much protein you need relies on your dimension and exercise stage – which is all calculated if you discover your private macros utilizing my FREE macro calculator.

What are macros? Macros are carbs, protein, and fats. Simply by altering the ratio of every macronutrient, you may be on a low-carb diet, keto diet, low-fat diet, or a high-protein low-carb diet.

Are nuts a whole supply of protein?

An entire supply of protein comprises all 9 important amino acids.

Examples of full protein meals are:

Examples of incomplete protein meals are:

  • Nuts
  • Seeds
  • Legumes
  • Grains
  • Greens

It is vital to be sure to eat sufficient protein containing all of the important amino acids, particularly in case you are a vegetarian and solely eat plant-based protein.

Protein-rich nuts are additionally good for these consuming a low-carb or keto diet, however some nuts are greater carb than others, so figuring out what to take pleasure in and what to keep away from is essential.

Nut vitamin data

Nuts and seeds are nutrient-dense and a scrumptious supply of protein, amino acids, wholesome fat, nutritional vitamins, and minerals, and are low in carbs.

Nevertheless, some nuts comprise a stunning quantity of carbohydrates which provides up quick in case you aren’t utilizing portion control to watch what number of you’re consuming.

Cashews, for instance, are high-carb and are often prevented in excessive numbers on the keto weight loss program.

On this information, you will see how a lot protein, wholesome fats, and web grams of carbs are in every kind of nut and seed.

Fats in nuts

Nuts are typically low in saturated fats and filled with wholesome fat like polyunsaturated fatty acids that are nice for coronary heart well being (together with different advantages).

Nuts comprise each Omega-3 and Omega-6 are polyunsaturated fat. Omega-3 fatty acids are stated to be ANTI-inflammatory, whereas Omega-6 is claimed to be PRO-inflammatory. Getting your ratio of Omega 3:6 is essential to forestall irritation. (1)

Nuts even have alpha-linolenic acid, which is an Omega-3 important fatty acid that is named being useful in your coronary heart well being. (2)

Well being advantages of nuts and seeds

Whenever you improve your protein consumption with excessive protein meals like nuts and seeds, you will have the chance to cut back danger elements for coronary heart illness and enhance cardiovascular well being, helps thyroid well being, enhance intestine well being and scale back your danger of type two diabetes. (3).

Consuming nuts excessive in protein, calcium, zinc, and magnesium (an important mineral) can assist strengthen weak and brittle bones. (4)(5)

Whenever you eat plant-based protein from nuts and seeds, you’re boosting protein consumption, important fatty acids, vitamins, and fiber that are superb in your total well being.

Selenium in nuts might help thyroid well being and fiber helps your intestine well being too. (6)

Excessive protein nuts

graphic showing high-protein nuts and seeds
Excessive-protein nuts

Now let us take a look at protein-rich nuts that you’ll take pleasure in including to your favourite recipes. These generally consumed nuts are tasty and comprise vital nutritional vitamins that are useful in your total well being, in addition to offering fiber and different vitamins.

To see that are the most effective low-carb nuts to snack on, take a look at the complete guide to carbs in nuts.

Dietary values from

Brazil nuts

Charts showing how much protein is in nuts
Brazil Nuts Vitamin

Vitamin values per cup:
Protein: 19 grams per cup.
Internet carbs: 5.6 grams per cup.
Fats: 89 grams per cup.

There are an astounding 19 grams of protein per cup however solely 5.6g web carbs on this powerhouse nut! These are in style as a result of they’ve a buttery texture. If you could eat additional protein, seize a handful of Brazil nuts.

Brazil nuts are additionally excessive in vitamin B1, E, calcium, copper, magnesium, manganese, and naturally, a wonderful supply of selenium.

Macadamia nuts

Charts showing how much protein is in nuts
Macadamia Nuts Vitamin

Vitamin values per cup:
Protein: 11 grams per cup.
Internet carbs: 7 grams per cup.
Fats: 101 grams per cup.

In terms of macadamia nuts, protein is likely one of the largest advantages of consuming them. There are 11 grams of protein in every cup. However with the high-fat content material, it’s possible you’ll need to be sure to do not go over your each day fats restrict.

Additionally they have a candy creamy style in comparison with different nuts.

Macadamias are excessive in vitamin B1, iron, and magnesium.


Charts showing how much protein is in nuts
Peanuts Vitamin

Vitamin values per cup:
Protein: 38 grams per cup.
Internet carbs: 11 grams per cup.
Fats: 72 grams per cup.

Although peanuts are technically legumes, I added them to this record. There are 38 grams of protein per cup.

There’s much more protein in peanut butter – 57 grams BUt a whopping 44 grams of web carbs. Peanut butter must be portion-controlled rigorously.

Peanuts are very fashionable when floor and loved as peanut butter. This keto peanut butter smoothie is a good instance of the right way to take pleasure in this nut whereas nonetheless sticking to your macros.

Keto Chocolate Peanut Butter Smoothie

All of the flavors of a peanut butter cup milkshake however sugar-free, low-carb, and keto pleasant.

Check out this recipe …

sugar-free keto peanut butter smoothie
Wonderful Keto Peanut Butter Cookies

Straightforward 6 elements keto peanut butter cookies which might be gentle and chewy.

Check out this recipe …

peanut butter cookie being lifted with a blue spatula
Keto Chocolate Peanut Butter Cheesecake (no-bake)

In case you love peanut butter you’ll love no-bake keto chocolate peanut butter cheesecake.

Check out this recipe …

A slice of chocolate peanut butter cheesecake on a small cream and golden plate

Pine nuts

Charts showing how much protein is in nuts
Pine Nuts Vitamin

Vitamin values per cup:
Protein: 18 grams per cup.
Internet carbs: 12 grams per cup.
Fats: 92 grams per cup.

Pine nuts are additionally an excellent supply of plant-based protein and unsaturated fat. They’ve 18 grams of protein per cup however are fairly excessive in web carbs.

Pine nuts (that are technically seeds (7)) have a candy style and comprise vitamin B1, E, Okay, choline, manganese, and zinc.

Pine nuts are scrumptious sprinkled on salads and used to make do-it-yourself pesto.


Charts showing how much protein is in nuts
Almonds Vitamin

Vitamin values per cup: (chopped)
Protein: 27 grams per cup.
Internet carbs: 11 grams per cup.
Fats: 65 grams per cup.

They’re scrumptious and almond protein is simple to seek out. Right here is how a lot protein is in the preferred forms of almond-based meals:

  • Complete almonds – 30 grams per cup
  • Almond butter – 3.4 grams per tablespoon
  • Almond milk – 1 gram of protein per cup

Almonds are excessive in vitamin B2, E, manganese, and phosphorous.

I generally use almond flour in my recipes as it’s excessive in fats and protein and comparatively low in carbohydrates. This low-carb almond flour bread is a staple in my home!

Low-Carb Almond Flour Bread

The best recipe for low-carb almond bread … with solely 2 steps! A low-carb almond flour bread that slices like the true factor. Good sliced for a low-carb sandwich, toasted and even used for a bread stuffing.

Check out this recipe …

healthy low-carb almond flour bread and butter on bread board
Almond Flour Keto Donuts (Sugar-free Chocolate Glaze)

Comfortable and scrumptious Keto donuts made out of almond flour with a sugar-free chocolate glaze.

Check out this recipe …

Six almond flour keto donuts resting on a white serving tray.
Low-carb almond flour pancakes recipe - sugar-free


Charts showing how much protein is in nuts
Walnuts Vitamin

Vitamin values per cup:
Protein: 15 grams per cup.
Internet carbs: 7 grams per cup.
Fats: 65 grams per cup.

As for walnuts, protein is not as excessive in them. There are simply 15 grams of protein in every cup.

Walnuts are excessive in vitamin B1, B6, folate, copper, and phosphorous.

Nevertheless, in case you have a longing for walnut, otherwise you need a straightforward technique to improve walnut consumption, it’s possible you’ll discover these keto chocolate walnut brownies or sugar-free “nutella” to be tempting!

Chocolate and walnut keto brownie sliced and stacked on a silver fluted plate
Sugar-Free Nutella

Sugar-free Nutella is fast and straightforward to make. Better of all, it comprises loads of wholesome walnuts and so they do not have to be roasted and peeled. 

Check out this recipe …

Sugar-Free Nutella on a folded blue and white napkin with silver spoon

Nuts to keep away from


Charts showing how much protein is in nuts
Cashews Vitamin

Vitamin values per cup:
Protein: 24 grams per cup.
Internet carbs: 35 grams per cup.
Fats: 57 grams per cup.

Cashews are probably the most controversial nuts when on a keto weight loss program. Cashews are a high-carb nut that most individuals keep away from, or on the very least, portion management. It’s too simple to devour a whole cup of salted roasted cashews at one sitting and go over your each day carb restrict.

Are cashews keto? There isn’t any such food that is keto (or is not keto). It is the variety of carbs you restrict your self every day that may decide whether or not you’re in dietary ketosis, or not.

You may eat cashews however in a restricted amount. Simply do not sit there with a jar of cashew butter within the night on the sofa and anticipate to hit your weight reduction targets. Overeating nut butter is likely one of the largest causes you might have stopped losing weight.

It could be higher to decide on different nuts, comparable to brazil nuts, to get extra protein and amino acids.

Excessive protein seeds

graphic showing high-protein nuts and seeds
Excessive protein seeds

Not solely is the protein content material in these seeds excessive, however in addition they have a lot of nutritional vitamins and minerals and a high-fat content material that’s good for you too. Add these seeds to your favourite path combine!

Chia seeds

Charts showing how much protein is in nuts
Chia Seeds Vitamin

Vitamin values per cup:
Protein: 26 grams per cup.
Internet carbs: 12 grams per cup.
Fats: 49 grams per cup.

There are 26 grams of protein in a single cup of complete chia seeds. That is a straightforward technique to improve protein and fiber in your weight loss program. However keep in mind that a serving dimension is often just a few tablespoons, not a whole cup.

If you have not tried it earlier than, I extremely suggest giving these chia seed “oats” a attempt!

Low-Carb Chia Breakfasts – 4 methods

Low-carb chia breakfast – 4 simple methods. These will you should definitely please everybody. This protein within the chia and the wholesome fat within the coconut cream will maintain you full till lunchtime.

Check out this recipe …

collage of 4 chia breakfast ideas
Sugar Free Chia Jam

A straightforward recipe for sugar free chia jam that may be prepared in below 20 minutes with no boiling or sterilising. Unfold on low-carb 3 seed bread, keto waffles or low-carb pancakes.

Check out this recipe …

Spoon lifting raspberry jam from the glass jar

Pumpkin Seeds

Charts showing how much protein is in nuts
Pumpkin Seeds Vitamin

Vitamin values per cup:
Protein: 27 grams per cup.
Internet carbs: 19 grams per cup.
Fats: 52 grams per cup.

There are 27 grams of protein in a cup of pumpkin seeds. I like so as to add them to my granola, granola bars, salads, and soups, like this keto pumpkin bacon soup!

Gradual Cooker Keto Pumpkin And Bacon Soup

This keto pumpkin soup is the proper recipe for a busy household. Throw it within the gradual cooker – superb!! With solely 3 elements!!

Check out this recipe …

keto pumpkin soup in a white mug
Sugar-Free Grain-Free Granola

Make an enormous batch of sugar-free grain-free granola to maintain your loved ones stocked for a few weeks. The right simple wholesome pantry recipe.

Check out this recipe …

Sugar-free and gluten-free granola ingredients in bowls ready for mixing
The best no-bake chewy keto peanut butter granola bars.

Sunflower seeds

Charts showing how much protein is in nuts
Sunflower Seeds Vitamin

Vitamin values per cup:
Protein: 29 grams per cup.
Internet carbs: 16 grams per cup.
Fats: 72 grams per cup.

There are a stunning 29 grams of protein in every cup of those powerhouse seeds. They’re filled with nutritional vitamins and minerals and straightforward so as to add to your salad or eat by the handful as a straightforward snack.

Sunflower seeds are nearly 50% fiber, the most important quantity of vitamin B1, E, folate, copper, and selenium.

Grain-Free Granola Bars

Straightforward blender recipe for grain-free granola bars – 2.4g web carbs! Simply throw every thing within the blender. They’re the proper after college snack.

Check out this recipe …

grain-free granola bars wrapped in baking paper and placed on a wooden chopping board
Sugar Free Nutty granola – no shredded coconut

Lastly … a straightforward wholesome sugar-free nutty granola – no shredded coconut. It is also gluten-free and your children will LOVE it. Say goodbye to sugary granola without end!

Check out this recipe …

nutty grain free granola on a wooden board and silver spoon

Hemp seeds

Charts showing how much protein is in nuts
Hemp Seeds Vitamin

Vitamin values per cup:
Protein: 50 grams per cup.
Internet carbs: 7.5 grams per cup.
Fats: 78 grams per cup.

One other seed that could be a balanced snack is hemp seeds. They’ve probably the most protein – 50.4 grams in every cup. That’s as a lot protein as 1 cup of low-fat Greek yogurt with ½ cup of raspberries.

Simply remember {that a} serving dimension of hemp seeds is often just a few tablespoons, not a whole cup.

Regularly requested questions

In case you do not see your query on this record, please go away it within the feedback.

What are the highest 3 healthiest nuts?

The reply can rely in your well being targets, however generally, the highest three healthiest nuts are almonds, walnuts, and brazil nuts. Every of those has a excessive protein content material, wholesome fat, and is the bottom in carbs.

Which seeds are excessive in protein?

Sunflower, pumpkin, and hemp seeds are all very excessive in protein.

Are cashews keto?

No, cashews are one of many highest carb nuts so are typically not eaten in case you are on the keto weight loss program.

I added them to this record to spotlight they’re nearly thrice the online grams of carbs than all different nuts. Although cashews make tasty nut butter, one ounce of cashews has 9 grams of carbs. That may add up shortly!

What number of nuts can I eat every day?

What number of nuts you eat relies on your well being targets and dietary targets comparable to calorie and carb limits.

TOP TIP: It’s simple to eat too many nuts from nut flours typically utilized in keto baking which might shortly make you go over your each day carbs, fats, and energy.

Which nuts have probably the most protein and least carbs

Brazil nuts, almonds, pecans, walnuts, and peanuts.

Is peanut butter keto?

Sure, peanut butter is keto, relying on how a lot you eat. Peanut butter is greater in carbs than most nut butters however so long as you eat it in small portions you’ll be able to nonetheless keep inside your each day carb restrict.

Peanut butter is low-carb, excessive fats, and reasonable protein.
1 tablespoon of pure peanut butter (salted) comprises 2 g web carbs, 7.9 g fats, 3.9 g protein, and 94 energy.

What number of almonds can I eat on keto?

What number of almonds you’ll be able to eat will rely in your each day carb restrict. 1 ounce, 28 grams, or 22 almonds has 6 grams of protein, 2.5 grams of web carbs, 14 grams of fats, and 164 energy.

Ought to I cease consuming nuts to drop some weight?

No, consuming nuts frequently is just not related to weight achieve however it’s possible you’ll want to portion management them so you do not exceed your each day energy, carbs, or fats.


Excessive protein nuts (and seeds) are a scrumptious snack and are a straightforward manner to offer your physique with important amino acids and many wholesome fat. Particularly vital for vegetarians who can typically discover it tough to get sufficient protein.

Since protein and amino acids are the constructing blocks of muscular tissues, consuming snacks (comparable to chopped walnuts or almond butter with a creamy texture) provides you with a fast enhance of usable power.

Pick your favourite nuts and seeds and benefit from the well being enhance! Sure, even meat-eaters can take pleasure in the advantages of those plant compounds.

Charts showing how much protein is in nuts
Protein charts for high-protein low-carb nuts and seeds

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