Here’s the deal: there are carbs in nuts, just not very many!
Which is why they’re one of the most popular low carb snacks, salad toppers, bread bases, low carb shopping list items, you name it! The very few carbs in nuts make them a popular choice for those sticking to low carb foods or on a low carb diet.
Now, the problem is, how tasty they are, and how easy they can be to over eat.
So I put together this guide to carbs in nuts, so you know what to watch out for, how much a serving is, and all the tips you need to low carb like a champion! Let’s do this…
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Complete Carbs in Nuts Guide
Not all nuts are the same — in texture, flavor, or (most importantly for the purpose of this article) in their nut carbohydrate amount.
Some nuts are higher in fiber, fat, protein and carbs, so the easiest way to compare the varying amount of carbs in nuts is to check out their nutritional profiles side by side. In this carbs in nuts chart, I’ve also included a handful of tasty seeds, which I incorporate into low carb recipes interchangeably.
Here are the carbs in nuts:
Nuts (1 oz) # of Nuts Carbs Fiber Net Carbs
Brazil nuts 6 3.3 2.1 1.2
Pecans 19 3.9 2.7 1.2
Macadamia nuts 10-12 3.9 2.4 1.5
Walnuts 14 3.9 1.9 2
Peanuts 15 halves 4.6 2.4 2.2
Hazelnuts 12 4.7 2.7 2
Almonds 23 6.1 3.5 2.6
Pistachios 49 7.7 3 4.7
Cashews 18 8.5 0.9 7.6
Flax Seeds -- 8 7.6 0.4
Hemp Seeds (or hemp hearts) -- 2.4 1.1 1.3
Pumpkin Seeds 85 3 1.7 1.3
Chia Seeds -- 11.8 9.6 2.2
Poppy Seeds -- 7.9 5.5 2.4
Pine Nuts 166 3.7 1 2.7
Sunflower Seeds -- 5.6 2.4 3.2
Sesame Seeds 1000 7.2 3.9 3.3
*The nutritional information in this chart and referenced throughout this carbs in nuts articles are from the USDA Nutritional Database.
Here’s a little ditty about the most popular items on this carbs in nuts chart, such as: how to use them, serving suggestions and their nutritional breakdown:
Carbs In Brazil Nuts
The lowest carbs in nuts award goes to Brazil nuts, with 1.2 net carbs per 1 oz serving!
Carbs In Almonds
There are very few NET carbs in almonds compared to their total carbs — in 1 oz serving (which is approximately 23 almonds), there are 6.1g carbs, 3.5g fiber and 2.6g net carbs. Great for those on a keto eating plan.
They also make for great low carb snacks or toppings on low carb casseroles.
Carbs In Peanuts
The very few carbs in peanuts make them another great low carb food list item! In 1 oz (around 15 peanut halves) there are 4.6g carbs, 2.4g fiber, and 2.2g net carbs.
Ground and defatted peanuts are used to make peanut flour (one of the awesome high protein low carb foods).
Peanuts can be added to any low carb chocolate or low carb brownie recipe for a seriousss upgrade. I use them to top stir fries such as keto pad thai or cauliflower fried rice — they’re also delicious on their own for a salty treat.
Carbs In Cashews
Sorry friends, there are tons of carbs in cashews compared to the other carbs in nuts on this list! 1 oz (18 cashews) contains 8.5g carbs, .9g fiber and 7.6g net carbs.
Carbs In Walnuts
There are 3.9g carbs in walnuts based on a 1 oz serving (14 walnuts) — that’s 1.9g fiber and 2g net carbs. Add walnuts to your favorite low carb smoothie, or low carb fudge recipe to capitalize on their omega 3’s and low carb deliciousness.
Carbs In Pecans
I’m one lucky gal, because pecans are my favorite, and there are almost no carbs in pecans! That’s right, in 19 pecans (1 oz), there are 3.9g total carbs, 2.7g fiber and 1.2g net carbs, whoop whoop!
Carbs In Pistachios
Bummer, I know, but there are more carbs in pistachios than most carbs in nuts on our list. That said, if you’re counting net carbs, they may still work with your low carb meal plan!
1 oz (around 49 pistachios) contains 7.7g carbs, 3g fiber and 4.7g net carbs.
carbs in macadamia nuts
Only 1.5g carbs per 1 oz serving of these tasty treats!
Carbs In Pumpkin Seeds
1 oz (about 85 seeds) has 15.2 carbs in pumpkin seeds, 5.2g fiber and 10g net carbs — a whole lotta carbs! I use pumpkin seeds (as well as a handful of seeds listed above) to make these tasty paleo crackers.
A Note About The Lowest Carb Nuts
As you can see from the breakdown above, the carbs in nuts chart can be sorted by TOTAL carbs or NET carbs — which means the lowest carb nuts will vary, depending on your low carb eating plan and dietary goals.
If you aren’t familiar with these terms, total carbs are the total number of carbs in any given food, whereas net carbs are the total carbs less fiber and sugar alcohols (which don’t apply here to the carbs in nuts).
Can Low Carb Nuts Pause Weight Loss?
Here’s the deal with low carb nuts: they’re almost too delicious.
And are VERY easy to overeat, so the carbs in nuts add up quickly. They’re also very cravable, as many of us crave salt and turn to nuts to curb these cravings.
Here are some tips to help:
- Don’t snack on nuts straight from the bag. Measure the amount you’d like to consume based on the carbs in nuts you’re munching on, and place them in a bowl.
- Buy individual snack packs. These are a great way to keep the carbs in nuts under control!
- Don’t buy salted nuts. If you find yourself reaching for nuts frequently, you may consider buying unsalted nuts — they’re far less cravable.
Additional Benefits of Eating Keto Nuts
Aside from the total and net carbs in nuts, there are a handful of health benefits to consuming keto nuts.
These benefits vary from nut to nut (similar to their macronutrient breakdown) — some are high in protein, some have loads of fiber, each are full of varying nutrients and contain different fats — in facts, 80% of nuts are fat! Which is why they’re so high in calories.
If you need more inspiration to add nuts into your low carb eating plan, I’ll leave you with this:
According to this Harvard study of 120,000 participants, those who consumed nuts daily, lived healthier, longer lives, and were less like to gain weight compared to those who didn’t eat nuts.
That’s a wrap! Let me know you’re favorite nuts in this carbs in nuts guide and how you like to eat them, in the comments below! Pst — did I miss you favorite type? Send me a message so I can what nuts are low carb based on your faves!