Are Walnuts keto?
Keto-friendly 2 g net carbs per 14 halves (28 g) — 10% of a 20 g keto day.
Short answer: Yes. 14 halves (28 g) of walnuts: 2 g net carbs — 10% of a strict 20 g keto day — with 18.3 g fat and 4.3 g protein.
Log walnuts in KetoraFree. Weigh it once and Ketora remembers your portion.
Walnuts are notable for plant omega-3 (ALA) and sit in the low-to-moderate carb range.
How walnuts fits a keto carb budget
On a 20 g day you could eat about 10 servings before reaching the limit — in practice walnuts will never be what pushes you over.
Worked example. 28 g of walnuts = 3.8 g total carbs − 1.9 g fibre = 2 g net carbs, 18.3 g fat, 4.3 g protein and 183 kcal.
Buying a packaged or flavoured walnuts product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per 14 halves (28 g) |
|---|---|---|
| Calories | 654 kcal | 183 kcal |
| Fat | 65.2 g | 18.3 g |
| Protein | 15.2 g | 4.3 g |
| Total carbohydrate | 13.7 g | 3.8 g |
| Fibre | 6.7 g | 1.9 g |
| Net carbs | 7 g | 2 g |
Where the energy comes from:
How to eat walnuts on keto
- Store in the fridge — their oils go rancid faster than other nuts.
Keto recipes with walnuts
Compared with other nuts and seeds
Walnuts ranks #6 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 |
| Peanuts | 7.6 g | 2.1 g |
See all nuts and seeds ranked by net carbs →
Frequently asked questions
How many net carbs are in walnuts?
Walnuts has about 7 g of net carbs per 100 g (13.7 g total carbohydrate minus 6.7 g fibre), and about 2 g per 14 halves (28 g).
Can you eat walnuts on keto?
Yes. A typical serving uses 10% of a strict 20 g net-carb day.
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.