Nuts

Peanuts (technically a legume but often grouped with nuts) lead at around 25 g of protein per 100 g, followed by almonds and pistachios at roughly 21 g, and cashews at about 18 g. Walnuts, pecans, and macadamias are lower, ranging from 8 to 15 g per 100 g. For a higher protein-to-fat ratio, pistachios and almonds are usually the best picks.

Most nuts work well on keto because they are high in fat and low in net carbs. Macadamias (about 1.5 g net carbs per 30 g) and pecans (about 1.2 g) are the most keto-compatible, while Brazil nuts and walnuts are also low. Cashews and pistachios contain more carbohydrates (around 5–8 g net carbs per 30 g) and need stricter portion control.

Nuts have a low glycemic index, typically between 7 and 25, because their carbohydrates are limited and balanced by fat, protein, and fiber. They produce only a minor blood glucose response on their own and can blunt the glycemic impact of higher-carb foods eaten alongside them. Almonds, walnuts, and peanuts are commonly studied examples.

A standard serving is about 28–30 g, which is roughly a small handful. That translates to about 23 almonds, 14 walnut halves, 19 pecan halves, 49 pistachios, 18 cashews, or 10–12 macadamias. One serving typically supplies 160–200 kcal, depending on the type.