Low carb nuts can be a delicious and nutritious snack to enjoy while sticking to low carb foods!
The trick is knowing how many nuts are in a serving, and actually sticking to that — since I know how terribly hard that can be, I’ve created an easy to follow chart, plus my tips on how to stick to an appropriate serving size (instead of the entire bag)!
Because the truth of the matter is, although most nuts fall into the low carb nuts category, there are carbs in nuts, and mindless snacking can derail you from meeting your goals!
I hope this breakdown of low carb nuts helps you along your low carb journey! Use this table of contents to skip to the section you’re looking for:
Low Carb Nuts Searchable + Sortable Chart
This low carb nuts data is based on 1 ounce servings of various types of nuts. Since I doubt most of you carry a scale in your purse, I included an estimate of the number of nuts per 1 ounce serving — keep in mind this is just an estimate!
Here’s the full breakdown of carbs in nuts:
|Nuts (1 oz)||# of Nuts||Carbs||Fiber||Net Carbs|
|Hemp Seeds (or hemp hearts)||--||2.4||1.1||1.3|
*I’m sure you already know this, but just incase: the nutritional data above is for plain old low carb nuts and doesn’t include candy coated varieties (ahem… peanut M&Ms, honey roasted, I see you!).
This data will vary depending on source, this chart is to give you a general idea of your options.
The Type of Carbs in Nuts
The carbs in nuts vary depending on the nut — but as you can imagine, since nuts aren’t sweet, they aren’t high in sugar. Some have a decent amount of fiber, such as almonds with 3.5 grams of fiber per 1 ounce serving!
Lowest Carb Nuts (based on total carbs)
The lowest carb nuts are brazilian nuts! There are only 3.3 grams of carbs in brazil nuts — and 1.2 grams of net carbs!
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Brazilian nuts are pretty spectacular: not only are they low in carbs, they’re high in monounsaturated fat (a healthy fat) plus a boat load of important nutrients — most notably, selenium. Selenium is a mineral needed for our bodies to maintain a properly functioning immune system — and brazilian nuts are the richest known food source of it!
Eat more brazilian nuts: by the handful! They’re incredibly tasty. I love slicing them up and using them to top salads, they also make for a great nut in butters and sauces.
They can substitute other nuts in some low carb recipes — try my low carb no bake cookies with slivered Brazilian nuts instead, or a sugar free nutella! I want to work up a low carb cookie recipe inspired by this recipe!
Best Nuts for Keto (based on net carbs)
If you’re following keto or atkins, you probably counting your net carbs — which opens the doors to a few other option!
The prize for the best nuts for keto is tied between brazilian nuts and pecans, with 1.2 grams of net carbs per one ounce serving!
Pecans are another delicious low carb option! In fact, pecan flour is an extremely popular low carb flour used in many low carb desserts. Generally speaking, pecan flour can be swapped with almond flour using a 1:1 ratio — the only problem is it’s harder to find.
Pecans contain more fat that any other nut — monounsaturated fat that is. They’re also one of the best dietary sources of Vitamin E.
2 place prize for the lowest net carbs in nuts goes to the carbs in macadamia nuts, I’m sure you wont need an excuse to snack on those!
No So Low Carb Nuts
As you can see from the carbs in nuts list above, there are plenty of low carb nuts options to choose from. Now, depending on how low carb you’re eating, there are some nuts you may want to leave off your low carb shopping list:
- 8.5 grams of carbs in Cashews (per 1 ounce serving)
- 7.7 grams of carbs in Pistachios (per 1 ounce serving)
As delicious as these nuts are, they can really quickly add and ultimately leave you with one of those not so low carb meals! Try swapping these nuts with a lower carb alternative!
Word of Warning About Keto Nuts
We’ve all been there before: watching a movie, working, driving to the gym, when you glance down at that brand new bag of keto nuts you’re snacking on and realize it’s completely empty! Don’t beat yourself up, just follow these tips next time!
Let’s face it, nuts are high in fat, usually salty, and SUPER craveable. That’s why it’s important to monitor how much you’re eating, especially if you’re trying to lose weight.
Here are a few tricks I’ve learned to keep snacking to a minimum:
- MEASURE IT OUT! Never eat out of the container. Take your measured amount far away from the bag you served yourself from. Put it in a bowl, or your own plastic bag.
- If you’re the type to help yourself to more than one serving of nuts, then buy individually wrapped nut packs — it’s nothing to be ashamed about, I have to! Trader Joe’s sells a bunch of different varieties.
- Salted nuts are significantly more cravable and binge worthy. If this is something you struggle with, try raw or unsalted nuts.
- Don’t mindlessly eat. This is an important for everyone, low carb diet or not. Their high fat content and easy snack-ability make them was too easy to over do. If you’re having them as one of your low carb snacks, take a break!
One thing I should mention is that nuts are really high in calories compared to other foods. This is because of their high fat content — 1 gram of fat has 9 calories, whereas 1 gram of carbs or protein has 4 calories.
How to Eat More Low Carb Nuts
If you’re pretty stoked about these low carb nuts and looking for ways to add low carb nuts in your eating plan, then I’ve got billions of ideas for you! (but I’ll only share a few below)
Although there are more carbs in almonds than other nuts, they’re delicious, high in protein and are one of the most versatile ingredients in my low carb recipes. I love using them in low carb no bake cookies and almond flour bread, but if you’re feeling adventurous, check out this how to make almond milk article!
With only 4.6 grams of carbs in peanuts, I use them as a crunchy topping for low carb salads or keto pad thai. And I use peanut butter for all sorts of deliciousness, such as this low carb peanut butter fudge.
Quite possibly the most addicting of the low carb nuts, there are only 3.9 grams of carbs in macadamia nuts! I often enjoy these as low carb snacks, and dip them in my low carb chocolate when I’m feeling fancy.
I hope this article answers any questions you may have had, or every had about carbs in nuts! Now go forth, get creative with your low carb nuts recipes, try adding them in as a snack, and enjoy!
Let me know what you think about the carbs in nuts or your favorite nut in the comments below!
Looking For More Ultimate Low Carb Guides?
When eating low carb, it’s important to have adequate resources to help guide you along the way. Check out this collection of low carb guides!
- Low Carb Fruits
- Low Carb Milks
- Low Carb Flours
- Low Carb Alcohol
- Low Carb Vegetables Guide
- Low Carb Snacks Guide
Each of these include a downloadable and printer friendly PDF, plus a search and sortable chart! Enjoy!