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Are Almonds Keto? Learn How Almonds Can Fit into Your Diet

by Khadija Tahir
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Are Almonds Keto? Learn How Almonds Can Fit into Your Diet

Wanting to know are almonds keto? Let’s dive in and find out about these tree nuts and learn if they are okay to eat while eating a low-carb diet.

We’ve got more for the Daily Keto where we are answering your questions about specific food and drink items to help you determine if they are a good fit for your dirty keto diet.

Are Almonds Keto?

If you are wanting to know about almonds and keto dieting, I have good news for you. Yes, Almost ARE Keto Friendly

Almonds are a great product to add to your keto-friendly food list. Not only do they make an awesome keto snack, but you can also find nuts in a variety of keto-friendly products. This versatile keto food can be eaten raw, toasted, or as a recipe ingredient.

Wondering, are pecans keto? Read more to find out if these are cool with keto. I have also written an article on Exploring The Amazing Flavor & Health Benefits of Barley Rice.

Almonds Keto Nutrition Facts

Let’s look at almond nutrition facts – how many carbs, calories, quantity, and more.

How Many Carbs in Almonds Keto?

The first thing to know is the carbs in almonds. There are approximately 3 net carbs in 1 ounce of almonds.

1 cup of ground almonds contains approximately 20.5 total carbs and 8.6 net carbs. One cup has 550 calories, 47.4 grams of fat, 4.1 grams of sugar, and 20.1 grams of protein.

How Many Almonds in an Ounce?

There are around 34 almonds in an ounce.

Looking for keto movie snacks? Almonds are a great idea, but here are some more snacks to eat at the movies.

Almonds Keto Facts

While researching the question, are almonds keto friendly – several interesting facts came to light about this tree nut in regards to healthy eating.

High in Vitamin E and Magnesium

When we started with – our almonds keto, we did not know that yes they are but also provide many other health benefits including being high in vitamin E and magnesium.

Almonds are an excellent source of vitamin E, magnesium, and riboflavin, and a good source of fiber and phosphorus. A one-ounce serving has 13 grams of “good” unsaturated fats just 1 gram of saturated fat, and as always, almonds are cholesterol-free.

When compared ounce for ounce, almonds are the tree nut highest in vitamin E and riboflavin and provide 6 grams of protein. Almonds are naturally salt-free and low in sugar. Almonds are naturally salt-free and low in sugar. You can get more from this video.

Almonds Keto Can Help Reduce Hunger

Almonds make an awesome keto snack idea. Not just because they are low in carbs but also because eating almonds can help reduce hunger. Reducing hunger, this help lowers your overall calorie intake. One four-week study with 137 participants showed that a daily 1.5-ounce serving of almonds significantly reduced hunger and the desire to eat.

Almonds Keto May Help Reduce the Risk of Heart Disease

Heart healthy is what we want! Eating protein-packed snacks, such as almonds is a great way to help reduce your risk of heart disease.

Nuts are one of the healthiest protein choices you can make for your heart. Options include walnuts, almonds, cashews, pecans, and peanuts.

Almonds Keto Don’t Spike Blood Sugar Glucose Levels

The Glycemic Index (GI) is a scale that measures how quickly specific foods release glucose into the bloodstream. Foods that have a low GI, (almonds have a low GI) release their energy slowly, without spiking blood glucose levels. This is another reason almonds make an awesome keto snack.

May Help Boost Your Metabolism

Those beloved words, help boost your metabolism. A study found that almonds may aid in boosting your metabolism. While almonds are high in calories, 10-15% of the calories are not absorbed by your body.

Benefits of Almonds on Keto

As you can see in the chart above, almonds are loaded with fat, protein, vitamin E, and magnesium. Let’s take a look at how the nutrients provided by almonds on keto can translate into health benefits. 

High in Antioxidants

The antioxidants in almonds are found in their vitamin E content as well as the polyphenols in their skins. So it’s not a great idea to choose blanched or skinless almonds. 

Antioxidants reduce oxidative stress that can damage cells in ways that cause premature aging and lead to inflammatory diseases including cancer and heart disease. 

One clinical study looked at the effects of feeding 3 ounces (84 grams to 60 male smokers. Researchers found that over four weeks this protocol reduced oxidative stress by between 23–34%. 

Another 2006 study found that eating almonds as a part of meals reduced specific biomarkers of oxidative damage.

Reduced Oxidation of Cholesterol

In test-tube studies, the polyphenol antioxidants in almond skins have been found to reduce oxidation. 

While human studies suggest that the antioxidant effects of polyphenols and vitamin E might be even greater when consumed together. One clinical trial revealed that simply snacking on almonds for a month resulted in a 14% reduction in oxidized LDL cholesterol. 

Almonds Can Lower Cholesterol

Cholesterol on keto is an interesting topic. It can be surprising to hear that eating more fatty foods improves cholesterol levels for most people. Add in almonds on keto and they may get even better. 

Some studies have found that almonds can lower (bad) LDL cholesterol levels. For example, a study where 65 prediabetic people got 20% of their calories from almonds found that LDL decreased by an average of 12.4 mg/dL. 

A 2015 study found that eating only 1.5 ounces of almonds a day reduced belly fat while lowering LDL by an average of 5.3 mg/dL. 

The combination of protein and fat in almonds makes them a highly satiating food, which is great when combining keto and intermittent fasting.  

Studies have found that almonds significantly reduce hunger and food cravings. And a study of 100 obese women found that participants who ate almonds lost more weight than those who didn’t.


While we all look for the magic diet pill, the truth is there isn’t one. And while sure, it sounds great – maybe we just need to be mindful of what we eat. Follow the science, and the science is pointing to many health and weight loss benefits of eating almonds.

Almonds make an awesome keto snack or recipe addition. Almond products, such as almond milk, butter, and flour also help aid in low-carb dieting. Just make sure to read the labels and watch for added sugar.

How many almonds can you eat on keto?

The number of almonds you can enjoy in a day depends on your macros and other food choices for the day.

Are almonds low in carbs?

Almonds are low-carb nuts that pack a powerful nutritional punch. They’re an excellent source of vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese.

Do almonds spike sugar?

The sugar content in almonds is too low to exert any spike in blood sugar levels, which makes them an ideal snack for daily life for diabetic patients.

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