Low-Carb Nuts: What to Eat, How Much, and Why It Works

Want a crunchy snack that fits a low-carb or keto plan? Nuts can be a great choice — but some are much lower in carbs than others. Below I list the best low-carb nuts, give real carb numbers, and share simple tips so you don’t blow your daily carbs by mistake.

Top low-carb nuts and their carbs

Here are common nuts and approximate net carbs per 1 oz (28 g). Net carbs = total carbs minus fiber, the number people usually track on low-carb diets.

- Pecans: ~1.1 g net carbs. Very low and rich in healthy fats. Great for snacks or baking.

- Macadamia nuts: ~1.5 g net carbs. High fat, mild taste — a keto favorite.

- Brazil nuts: ~1.3 g net carbs. Good source of selenium; stick to a few per day.

- Walnuts: ~2.0 g net carbs. Great on salads or with yogurt.

- Hazelnuts: ~2.7 g net carbs. Nice in desserts or nut butter form.

- Almonds: ~2.9 g net carbs. Very versatile: whole, sliced, or almond flour.

- Peanuts (technically a legume): ~3.8 g net carbs. Common snack choice but slightly higher carb than tree nuts.

- Pistachios: ~5.8 g net carbs. Tasty, but easier to overeat — watch portions.

- Cashews: ~8.4 g net carbs. Best avoided on strict keto; fine in small amounts on moderate low-carb plans.

Practical tips for using nuts on low-carb diets

Measure, don’t eyeball. A single ounce is a small handful. Nuts are calorie-dense; weighing them helps you stay within carb and calorie goals.

Look for raw or dry-roasted without sugar. Honey-roasted or candied nuts add hidden carbs and defeat the purpose.

Use nuts to add texture and fat: sprinkle chopped pecans or walnuts on salads, mix macadamias into smoothies, or make a nut crust for fish or chicken.

Try nut butters with no added sugar. A tablespoon of almond or peanut butter can curb cravings and adds protein and fat.

Store nuts in the fridge or freezer if you buy in bulk. Nuts with high oil content (walnuts, macadamia, pecans) go rancid faster at room temperature.

Be careful with mixed nut packs. They often include higher-carb nuts like cashews and pistachios and make carb math tricky.

If you have nut allergies, seeds like sunflower or pumpkin seeds often offer a similar crunch with comparable carbs. Track portions the same way.

Final note: pick nuts you enjoy and rotate types. That keeps snacks interesting and helps you get a wider range of micronutrients without adding unwanted carbs.