Are walnuts keto friendly? – Calories, Nutrition and Keto Recipes

Are walnuts Keto-Friendly?

Yes, walnuts are definitely keto-friendly. Their high-fat and low-carb content make them an excellent choice for people following the ketogenic diet. Walnuts are also rich in fiber, which reduces the total amount of net carbs, further increasing their suitability for a keto diet.

Nutritional Facts About Walnuts

Walnuts are not only low in carbs, but they’re also packed with nutrients. They provide a good source of healthy monounsaturated and polyunsaturated fats, as well as a decent amount of protein. In addition, walnuts are rich in Omega-3 fatty acids.

Nutrition	Value
Calories	185
Carbs	3.9 grams
Sugar	0.7 grams
Protein	4.3 grams
Fat	18.5 grams
Impact on Ketosis	Low

These values apply to an average serving size of 28 grams or approximately 14 halves of walnuts.

What is the Average Weight?

The average weight of a single walnut half is approximately 2 grams, so a serving size of 14-half pieces weighs around 28 grams.

Additional Information About Walnuts

Walnuts are not only valuable for their macronutrients (fats, proteins, carbs), but they’re also dense in micronutrients. They contain substantial amounts of vitamins and minerals, including vitamin E, vitamin B6, folic acid, magnesium, copper, and phosphorus. Moreover, walnuts are especially rich in antioxidants, which help fight oxidative damage in your body.

Other Foods To Match With

Walnuts can be consumed on their own or paired with a variety of foods to enhance the flavor and nutrient content of your meals. They’re a versatile nut and work well with sweet as well as savory dishes.

Due to their creamy texture and rich flavor, they’re a popular addition to salads, cheese platters, and veggie dishes. They pair wonderfully with fruits like apples, pears, and berries in breakfast meals or desserts. Additionally, you can add them to your protein shakes or yogurts to increase the fatty acid content and keep your meals keto-friendly.

8 Famous Keto-Friendly Dishes To Try

Are Walnuts Keto-Friendly?

Yes, walnuts are considered keto-friendly. They are high in fats and low in carbs, which makes them a great addition to a ketogenic diet. One ounce of walnuts contains about 18 grams of fat, 4 grams of protein, and only 2 grams of net carbs.

Keto-Friendly Walnut Recipes

1. Keto Walnut Pesto

A satisfying blend of basil, garlic, walnuts, parmesan cheese, and extra virgin olive oil. This flavor-packed pesto is perfect for adding to zoodles, chicken, or fish, and demonstrates how walnuts can enhance dishes while maintaining low carb levels.

2. Walnut-Crusted Salmon

This dish combines healthy fats from both salmon and walnuts. The crunchy texture of the walnuts provides a great contrast to the tender salmon, making it a delicious high-protein, low-carb meal.

3. Keto Walnut Bread

The Walnut Bread is a remarkable keto-friendly substitute for the traditional high-carb bread. It’s made by using ground walnuts, almond flour, and eggs, resulting in a satisfying and nutritious loaf that’s perfect for sandwiches or toast.

4. Keto Chocolate Walnut Fat Bombs

A perfect treat for those on a keto diet, these fat bombs combine walnuts with dark chocolate, coconut oil, and a sweetener. They’re not only delicious but also provide a hefty dose of healthy fats.

5. Keto Walnut and Blue Cheese Salad

This salad is a delightful mixture of leafy greens, blue cheese, walnuts, and balsamic vinaigrette. It is nutritious, tasty, and low in carbs, making it just right for a keto diet.

6. Walnut Chicken Stir Fry

This delicacy includes chicken, walnuts, bell peppers, and a scrumptious sauce. It’s rich in protein and healthy fats, and by omitting any high-carb elements like noodles or rice, it stays keto-friendly.

7. Keto Creamy Walnut Cauliflower Soup

This creamy soup combines cauliflower with high-fat ingredients like cream and walnuts for a comforting and satisfying keto meal. The walnuts not only provide essential fats but also add a crunchy contrast to the creamy soup.

8. Walnut Rosemary Crusted Chicken

A simple yet flavorful dish, this crusted chicken features a mixture of crushed walnuts and rosemary as its crust. It is an excellent high-protein, low-carb meal suitable for those adhering to a keto diet.

1. Are walnuts considered keto-friendly?

Yes, walnuts are considered very keto-friendly. They are high in healthy fats and fiber while being low in carbs, which is the ideal profile for a keto-based diet. The high fiber content also aids in digestion and helps to keep you full, preventing overeating.

2. What is the nutritional content of walnuts?

A one-ounce serving of walnuts, which equates to about 14 halves, has about 185 calories. It has around 18.5 grams of fat, including 2.5 grams of saturated fat, 13 grams of mono-saturated fat, and 2.5 grams of polyunsaturated fat. The same quantity also contains 4 grams of carbs, 2 grams of fiber, and 4 grams of protein. This nutrient mix makes walnuts perfect for the keto diet.

3. How many walnuts can I consume on a keto diet?

The number of walnuts you can eat on a keto diet largely depends on your personal carb limit for the day. Given that a one-ounce serving of walnuts has roughly 2 grams of net carbs (total carbs – fiber), you can easily fit them within your nutrition goals. Just remember to keep track of your total daily carb intake.

4. Can walnuts affect my ketosis state?

Although walnuts are low in carbs and keto-friendly, consuming them in extremely large quantities could potentially kick you out of ketosis. This is because your body may end up using the carbs from the walnuts for energy instead of burning fats. Moderation is the key here.

5. Can you suggest some keto-friendly walnut recipes?

There are plenty of delicious ways to incorporate walnuts within a keto diet. You can add them to your salads for an extra crunch, sprinkle them on top of full-fat yogurt or a smoothie, or include them in your baking. For instance, you can make a keto-friendly walnut bread using almond flour, eggs, and a handful of walnuts. Another popular recipe is the keto granola that combines walnuts with other low-carb nuts and seeds.

Fit First Choice