Are Pistachios Keto? Carbs And Fats In Pistachios
When you think about the keto diet one of the most common foods people think about are nuts. Typically nuts are high in healthy fats and low in carbs. Because of this, they are a great snack option for the keto diet. However, not all nuts are created equal in the world of keto. In fact, there are some that I would suggest you avoid altogether. But what about pistachios? Are pistachios keto?
Pistachios are one of the least friendly nuts for the keto diet. This is because they contain more carbs and less fat than most other nuts do. That said as long as you limit the number of pistachios you eat you can still have a small amount on keto. Of course, I would suggest you simply stick to the lower carb nuts instead.
Of course perhaps you just simply love pistachios more than any other nut and would like to know how much you can enjoy without getting kicked out of ketosis. To answer that let us look at how many carbs you should have on the keto diet.
Typically the keto diet is a diet that consists of mostly fats, a moderate amount of protein, and very low carbs. For most people, you want 70-75% of your calories coming from dietary fat, about 20-25% from protein, and 5-10% from carbs. In addition, your total carb counts should be around 50 or less and your net carbs should be fewer than 25. With that said, let’s see how many carbs are in pistachios.
How Many Carbs Are In Pistachios?
Of all of the popular nuts on the market, pistachios are amongst the highest carb nuts. The only other popular nut I can think of with more carbs that pistachios are cashews. For example, 1/4 cup pistachios without the shell contain about 8 total carbs with 3 grams of fiber. Once you subtract the fiber you are looking at roughly 5 net carbs.
Obviously, when compared to many other foods they are still pretty low in carbs. For this reason, they are perfect for many lower-carb diets that are not as strict on carbs as keto is. However, for keto, this is relatively high considering many other nuts contain significantly fewer carbs that pistachios do.
That said, as long as you are keeping your net carbs at proper levels then go for it. Just remember that 5 net carbs here and there will quickly add up if you are not careful. In addition, remember that fats are our main fuel source on the keto diet. With that in mind, let’s look at the fat content of pistachios.
Are Pistachios High Fat?
I can’t remember when and where I saw it, but I recall an ad bragging about pistachios being the lowest-fat nut or something like that. My first thought was yeah but isn’t the draw of nuts that there are high in healthy fats? I might add that I was not even doing keto and this thought came to mind. I simply remember thinking that the whole reason I ate nuts was for the fats. That said, the ad actually affected me in a negative way.
This is even more applicable when on a keto diet. Since fat is our main source of calories we should actually be looking for foods with a higher content of healthy fats. Don’t get me wrong pistachios still contain a fair amount of fats but not compared to many other nuts.
1/4 of a cup of pistachios without the shell contains 13 grams of fat. Not bad but you could get almost twice the amount of fat from macadamia nuts or pecans. So all in all pistachios do contain fat, but there are better choices out there. Let us look at some nuts that might be a better fit than pistachios for the keto diet.
My Top 5 Nuts For The Keto Diet?
Most nuts make for a great treat on the keto diet. Even pistachios in small amounts are acceptable. However, some nuts are a far better choice for the keto diet. The two biggest factors when it comes to how I rate nuts for the keto diet is the number of carbs and the amount of fat. That said, we are looking for nuts that are not only low in carbs but also high in fats as well. In addition, I am going to rate them on taste and availability as well. Here are my top 5 picks!
Pecans are my number one pick for nuts on the keto diet. Pecans are not only very low in net carbs, but there are also loaded with fats. Just one ounce contains a whopping 20 grams of fat with 4 total carbs and 3 grams of fiber. That equates to just 1 net carb in about a 1/4 cup of pecans.
In addition, pecans make the top of my list because they taste amazing. Growing up in Texas I might be a bit biased but it is hard to beat the taste of pecans. Lastly, pecans are very common and are easy to find in most grocery stores.
My number two pick is pili nuts. Pili nuts are from my understanding, the lowest carb nut. The only reason they are not my number one pick is that unless you order them online they can be hard to come by. You can find them in some specialty stores, but they are not as common as other nuts.
That said, one ounce of pili nuts contains about 22 grams of fat and just one carb. They also come in a variety of flavors and are certainly worth a try if you have not already!
My third favorite nut for the keto diet is the brazil nut. Along with the pecan, these nuts are my favorites as far as taste goes. The only reason it is number three is that brazil nuts contain 2 net carbs per ounce instead of 1.
That said, they are still very low in net carbs and still contains plenty of fat. One ounce of brazil nuts contains roughly 21 grams of fat, 4 total carbs, and 2 grams of fiber.
Probably the most famous nut in the keto world is the macadamia nut. This, of course, is for good reason. Macadamia nuts are loaded with fats and very low in net carbs. Just one ounce contains about 21 grams of fat, 4 carbs, and 2 grams of fiber. Giving it roughly 2 net carbs per ounce.
Not only are macadamia nuts high in fat, but they are also high in monounsaturated fats. Though there is much debate on what fats are healthy and which are not, most everyone agrees that monounsaturated fats are very healthy.
Last on the list is the walnut. These nuts are packed full of nutrition and contain just 2 net carbs per ounce. However, they fall slightly behind some of the other nuts because they are not as high in dietary fats.
Of course, that is only when compared to the other four on this list. One ounce of walnuts still packs in 18 grams of fat. All in all, if you love walnuts they are a fantastic choice for the keto diet.
Though you can have a small number of pistachios on keto, there are better options to choose from. They are higher in carbs and lower in fats than most other nuts. That said, if you really love pistachios you simply need to make sure you keep your portion sizes at the appropriate level to avoid getting kicked out of ketosis. For a full guide to the best foods for the keto diet, check out my keto diet guide!