Are Almonds keto?
Keto in moderation 2.5 g net carbs per a small handful (23 nuts) (28 g) — 13% of a 20 g keto day.
Short answer: In moderation. A small handful (23 nuts) (28 g) of almonds: 2.5 g net carbs — 13% of a strict 20 g keto day — with 14 g fat and 5.9 g protein.
Log almonds in KetoraFree. Weigh it once and Ketora remembers your portion.
Almonds are moderate in net carbs and high in fibre, and almond flour is the base of most keto baking. They are also high in oxalate, so heavy daily use of almond flour adds up.
How almonds fits a keto carb budget
On a 20 g day you could eat about 8 servings before reaching the limit — in practice almonds will never be what pushes you over.
Worked example. 28 g of almonds = 6 g total carbs − 3.5 g fibre = 2.5 g net carbs, 14 g fat, 5.9 g protein and 162 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per a small handful (23 nuts) (28 g) |
|---|---|---|
| Calories | 579 kcal | 162 kcal |
| Fat | 49.9 g | 14 g |
| Protein | 21.2 g | 5.9 g |
| Total carbohydrate | 21.6 g | 6 g |
| Fibre | 12.5 g | 3.5 g |
| Net carbs | 9.1 g | 2.5 g |
Where the energy comes from:
High in oxalate. Almonds is one of the higher-oxalate foods. If you have had kidney stones, rotate it with lower-oxalate options — see high-oxalate foods on keto.
How to eat almonds on keto
- Count almond flour in baking — a cup is around 90 g of almonds.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Macadamia nuts (10–12 nuts) | 1.5 g | 1 g |
| Pecans (19 halves) | 1.2 g | 1.3 g |
Keto recipes with almonds
- Fathead Keto Pizza
- Cream Cheese Pancakes
- Parmesan Zucchini Fries
- Keto New York Cheesecake
- Almond Flour and Flax Keto Crackers
- Crispy Keto Onion Rings (Oven or Air Fryer)
- Crunchy Keto Granola (Nut and Seed Clusters)
- Almond Flour Keto Chocolate Chip Cookies
- Keto Lemon Bars
- Keto Hamburger Buns (Fathead Dough)
- Keto Waffles (Cheese Chaffles)
- Keto Oatmeal (Hot Flax and Chia "Noatmeal")
- Keto Zucchini Bread
Compared with other nuts and seeds
Almonds ranks #9 of 12 nuts and seeds in our database by net carbs per 100 g (lowest first). Fat-dense and convenient, but net carbs vary five-fold between types.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Flax seeds | 1.6 g | 0.2 g |
| Brazil nuts | 4.2 g | 0.4 g |
| Pecans | 4.3 g | 1.2 g |
| Pumpkin seeds | 4.7 g | 1.4 g |
| Macadamia nuts | 5.2 g | 1.5 g |
| Walnuts | 7 g | 2 g |
See all nuts and seeds ranked by net carbs →
Frequently asked questions
How many net carbs are in almonds?
Almonds has about 9.1 g of net carbs per 100 g (21.6 g total carbohydrate minus 12.5 g fibre), and about 2.5 g per a small handful (23 nuts) (28 g).
Can you eat almonds on keto?
In measured portions. One a small handful (23 nuts) uses about 13% of a 20 g day, so plan the rest of the day around it.
Are almonds high in oxalate?
Yes, almonds are considered a high-oxalate food. Most people do not need to avoid it, but people prone to calcium-oxalate kidney stones should limit it and rotate with lower-oxalate foods.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.