A lot of foods are off-limits when you’re restricting carbs in your diet. The good news is, nuts aren’t part of that list. In fact, there’s a wide variety of low-carb nuts to choose from, such as almonds, pistachios, and pecans.
The only thing to remember is that not all nuts have the same number of carbs per serving. Some nuts have more carbs than others, so be sure to snack smartly. In this article, we’ll list the best nuts for low-carb dieters, starting with those with the fewest carbohydrates.
Top Low-Carb Nuts
Sprinkle chopped nuts on your salads, add them to nutty desserts, create a keto-friendly trail mix, and more. The lowest carb nuts (ranked based on the fewest net carbs per 100-gram serving) include:
- Brazil nuts: 4.2 grams
- Pecans: 4.3 grams
- Macadamia nuts: 5.2 grams
- Walnuts: 5.7 grams
- Hazelnuts: 7 grams
- Peanuts: 7.6 grams
- Almond nuts: 9.1 grams
- Pine nuts: 14.7 grams
- Pistachio nuts: 16.6 grams
- Cashew nuts: 26.9 grams
Note that net carbs are calculated by subtracting the grams of fiber from the grams of total carbs. The idea of net carbs is that not all carbohydrates affect the body equally. Research shows that dietary fiber doesn’t raise blood sugar and may even cause a significant decrease in your HBA1C, which is the average blood sugar in the past three months [*].
Here’s more about each of the best low carb nuts:
1. Brazil nuts
With their smooth texture and creamy taste, Brazil nuts can be salted and spiced with garlic and chili powder. Eat Brazil nuts to increase fat adaptation on keto since these nuts pack high levels of monounsaturated fats (MUFAs) that reduce your risk of heart disease [*].
Net carbs per serving (100 grams): 4.2 grams [*]
Pecans rank second on our list of nuts with the lowest carbs. They’re known for being high in calcium, an important mineral that maintains strong bones and aids blood clotting. You can meet your calcium needs conveniently by combining pecans and keto-friendly cheeses.
Net carbs per serving (100 grams): 4.3 grams [*]
3. Macadamia nuts
Macadamia nuts originally come from Australia, although they’re commercially produced in Hawaii. These nuts boast a butter flavor and they pair well with dark chocolate and sea salt. Fun fact: Flour made from macadamias makes a gluten-free flour substitute!
Net carbs per serving (100 grams): 5.2 grams [*]
Did you know that walnuts are high in omega-3 fats? Omega-3s offer plenty of benefits, including heart disease and rheumatoid arthritis prevention [*]. You can eat walnuts directly from their shell or make them the main ingredient in keto fat bombs.
Net carbs per serving (100 grams): 5.7 grams [*]
Start your day healthily with hazelnut cookies made from ground hazelnuts, egg whites, erythritol (or another keto sweetener), and vanilla. Hazelnuts can also be roasted and paired with any snack or meal to add crunch!
Net carbs per serving (100 grams): 7 grams [*]
According to a 2022 study, consuming peanuts as part of an energy-restricted diet may result in weight loss compared to a traditional low-fat diet [*]. Peanuts are also a good source of arginine, an amino acid that’s involved in protein synthesis.
Net carbs per serving (100 grams): 7.6 grams [*]
7. Almond nuts
Almond nuts are popular in the keto diet community. They’re so versatile, they can be mixed with cheddar cheese slices, blanched and blended to make flour, and used to enhance any healthy recipe. Have up to three servings of almonds and still remain in ketosis.
Net carbs per serving (100 grams): 9.1 grams [*]
8. Pine nuts
Pine nuts date back to ancient times when the Egyptians used them as one of the foods to treat various illnesses. These nuts contain potassium and magnesium, which are beneficial for your nerves, muscles, and blood pressure.
Net carbs per serving (100 grams): 14.7 grams [*]
9. Pistachio nuts
Pistachios are slightly sweet. For those who are avoiding sugar in their diet, pistachios are healthy treats that keep carbs low. Eating them plain is enough, but feel free to sprinkle them over lettuce salads or ground them as a base for dips.
Net carbs per serving (100 grams): 16.6 grams [*]
10. Cashew nuts
Cashews have the most carbs in nuts, which is why it’s best to limit yourself to just 1 serving in a day. Despite that, they’re a wonderful source of plant protein, with 18 grams of protein per serving. Other nutrients in cashews include copper, manganese, and selenium.
Net carbs per serving (100 grams): 26.9 grams [*]
The Bottom Line
Eat your way to better health and fitness with any of these low-carb nuts. In addition to keeping carbs low, nuts promote heart health, protein synthesis, and weight loss — among others.
Regardless of how you’re going to enjoy nuts, be mindful of your serving size and consider your total carb limit for the day. This will help you lose weight successfully with nuts as part of your diet while also having fun with snacking!
While nuts are great on their own, level up your snacking experience by choosing Käze keto snack mix. Our snack mixes combine crunchy cheese bites and nuts!