6 Amazing Benefits of Keto-Friendly Pili Nuts

If you follow the ketogenic diet—an eating regime that favors low-carb, high-fat and high-to-moderate protein foods in order to place the body into a metabolic state of ketosis—then you’re probably already incorporating lots of different high-fat nuts into your diet.

While cashews, pecans, macadamia nuts and Brazil nuts are all delicious go-to options to much on when hunger hits, there’s a lesser-known nut that is regarded as the most keto-friendly nut out there, due to its extremely high-fat and low-carb profile: the pili nut.

Read on to learn all about pili nuts, the nutritious nut that you’re going to want to try ASAP, whether you follow a keto diet or not.

Canarium ovatum, commonly known as pili is a species of tropical tree

What are Pili Nuts?

Pili nuts (pronounced pee-lee) are the fruit of the pili tree. They are native to Southeast Asia, and they grow all across the Philippines. While you may have never heard of pili nuts, they’re enjoyed in many regions across the world, where they serve as an important source of nutrients. People also enjoy them for their extremely buttery taste.

These days, pili nuts are gaining popularity in the United States, too, which means you can find them sold in a variety of forms, such as in snack packs, nut butters or probiotic yogurt blends.

The Nutritional Breakdown of Pili Nuts

Here is the nutritional breakdown of a one-ounce (or 24.8 gram) serving of pili nuts:

  • 204 calories
  • 23 grams of fat
  • 1.1 grams of carbs
  • 3.1 grams of protein

Additionally, you’ll get the following vitamins and minerals:

  • Magnesium: 21 percent RDV
  • Thiamin: 17 percent RDV
  • Phosphorus: 16 percent RDV
  • Copper: 14 percent RDV
  • Zinc: 6 percent RDV
  • Iron: 6 percent RDV
  • Calcium: 4 percent RDV

metal measuring scoop of roasted pili nuts against wood background

Health Benefits of Pili Nuts

Read on to learn about the amazing health benefits of pili nuts.

1. They contain the highest magnesium content of any nut.

In a 100-gram serving size of pili nuts, you’re getting a whopping 302 milligrams of magnesium, which is known as the relaxation and anti-stress mineral that up to 80 percent of the population in North America may be deficient in.

2. They help facilitate digestion.

Pili nuts, like many other nuts and seeds, are great for digestion because of their natural fiber content.

3. They’re considered a complete protein source.

Pili nuts provide all eight of the essential amino acids that the human body needs to obtain through diet, which makes them an ideal snack to munch on after a workout.

4. They’ll help support your bones.

One serving of pili nuts provides 16 percent of your daily phosphorous needs, and phosphorous, calcium, copper, manganese, magnesium and zinc are all essential to keeping our bones strong and healthy—even more so as we age.

5. They can help combat high cholesterol.

Nearly half of the fats in pili nuts are monounsaturated fats, which are the heart-healthy fats that can help you lower your bad cholesterol levels. As a bonus, they can even help lower the risk of heart disease!

6. They’re full of antioxidants.

Pili nuts exhibit relatively high antioxidant activity. Consuming foods rich in antioxidants is good for your heart health and can also help lower inflammation and reduce your risk for certain infections and forms of cancer.


Alice L
Alice L21 hours ago


Carla G
Carla Gyesterday

thank you for sharing

Hui S
Hui S1 days ago

fascinating article. wonder if we'll ever see them for sale in Canada?

Hristina B
Hristina B3 days ago

Thank you, I will try them if I find them anywhere

Ben O
Ben Oscarsito6 days ago

I didn't know, now I do, thanks!

Michael F

Thank You for Sharing This !!!

Angela K
Angela K7 days ago

Thanks for sharing

heather g
heather g8 days ago

If we ever get Pili nuts in this part of Canada, they will be rather expensive.

Carol C
Carol C8 days ago

Thank you for the post. Wish I had known about these when I was in the Philippines a few weeks ago, but will definitely look for them here in the U.S.

Janet B
Janet B8 days ago