Are Almonds Keto-Friendly?

Are Almonds Keto-Friendly?

You may have heard that peanuts are generally keto-friendly. We don't mean to be a bummer, but not all peanuts are made equal and, therefore, aren’t all keto-approved. Each kind of peanut is unique. Cashew, for example, has a high carb content and should be avoided. 

How about almonds? Can you eat them while on the ketogenic diet? 

Almonds pack a punch of nutrients. But then again, it's essential to know whether they are keto-approved or not. Otherwise, you should opt for other low-carb alternatives that offer the same health benefits and taste like almonds. 

Nutritional Content of Almonds 

The nutritional makeup of almonds varies depending on its form or how they are prepared. 

According to, natural almonds contain 579 calories, 50 grams of total lipid fat, 21.5 grams of carbs, 12.5 grams of dietary fiber, and 21 grams of protein per 100-gram serving. 

Blanched almonds of the same serving amount yield almost the same amount of proximates, with a slight difference. 

They carry 590 calories, 52 grams of total lipid fats, 19 grams of carbs, 9.9g for dietary fiber, and 21 grams of protein. 

Almonds are stacked with essential vitamins that our body needs to function well daily. They are also loaded with an extraordinary amount of minerals, including calcium for healthy bones, iron for eliminating fatigue, magnesium for lowering blood pressure level, along with other minerals. 

Almonds are also stuffed with vitamins B6, B12, and E. Not just that, but the fat content of almonds mostly consists of healthy fats, such as monounsaturated and polyunsaturated fats.

Are Almonds Keto-Friendly?

In a nutshell, almonds are keto-friendly. But that doesn't mean you eat as many almonds as you want. As for any food, too much of anything can be bad for you. 

If you eat half a cup of blanched almonds (100 grams), then that's 21.5 grams of carbs, minus the dietary fiber, which is 12.5 grams, that's a total of 9 grams of net carbs. 

Let's assume you limit your carb intake to 20 grams a day. Consuming half a cup of almond eats up 50% of your carb limit, and that's too many carbs for just half a cup. 

It's also important to remember that the carb content of almonds depends on how they are prepared. For example, vanilla ice cream with almonds has high sugar content. Candied almonds have a high sugar level, too.

If you're buying packed almonds in the market, make sure to check the nutritional value per serving. You should also take note of the ingredients added to the almonds. 

Health Benefits of Almonds

Almonds are an excellent snack for two reasons: they keep our mouth busy, and they are incredibly nutritious. 

A. Almonds are packed with antioxidants

Almonds are rich in antioxidants. 

A study shows that antioxidants battle oxidative stress, which can damage the cells and contribute to aging, inflammation, and diseases. 

The antioxidant properties of almonds are dominant in the brown layer of the skin. So, if you're going to nibble some almonds, blanched almonds may not be the best choice. 

B. Almonds are good for the skin

Almonds are also packed with vitamin E, which gives our skin a radiant glow. The antioxidant and anti-inflammatory properties of vitamin E helps reduce inflammation in the skin and make the skin look younger.

C. Magnesium can improve blood sugar levels

Magnesium is dominant in almonds. 

Apparently, magnesium has been known to help lower blood sugar levels. As you may already know, high blood pressure is one of the leading causes of strokes, heart attacks, and kidney failure. 

If you lack magnesium, you are at risk of high blood pressure regardless if you're overweight or not. 

If you think you need more magnesium, then almonds are the best choice. 

Final Takeaway

Almonds are keto-friendly and ultimately healthy. They're a great substitute for other types of nuts that are high in carbs.

Take note, though, that you still need to be mindful of your portion, especially if you set a carb intake limit. 

Do try them out and reap its amazing benefits!

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.