9 Nuts To Eat On A Low Carb Diet - Healthline

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Evidence Based9 Healthy Nuts That Are Low in Carbs

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD — Written by Jillian Kubala, MS, RD — Updated on August 22, 2024

Pecans
Macadamia nuts
Brazil nuts
Walnuts
Hazelnuts
Pine nuts
Peanuts
Almonds
Low carb nut butters
Takeaway

Most nuts can easily fit into a low carb eating plan, but some are particularly low in carbs. Read on for 9 great low-carb options.

Nuts are known for being high in healthy fats and protein but low in carbs.

If you’re following stricter low carb diets like the ketogenic diet, sticking to nuts that are lower in carbs may be especially beneficial.

Here are 9 nuts perfect for a low carb eating plan.

How we define low carbohydrate

We define a low carbohydrate meal as a meal with 45 grams or less of carbohydrates per serving. If you’re looking for a low carbohydrate snack, look for a snack with 15 grams or less of carbohydrates per serving.

View our full collection of low carbohydrate recipes.

1. Pecans

Pecans are loaded with an array of important nutrients like thiamine, magnesium, phosphorus, and zinc.

They’re also very low in carbs, delivering a little over 1 gram of net carbs per 1-ounce (28-gram) serving.

Often referred to as digestible carbs, the term “net carbs” refers to the number of carbs in a food minus the fiber content.

Because your body doesn’t easily absorb naturally occurring fiber in whole foods, it can be subtracted from a food’s total carb content to determine the number of net carbs.

One ounce (28 grams) of pecans contains:

Total carbs: 4 grams
Net carbs: 1 gram
Percent of calories from carbs: 8%

Pecans are also rich in soluble fiber, a type of dietary fiber. According to research, dietary fiber has been shown to reduce blood sugar levels.

Studies have also found that it improves other blood markers linked to heart disease, including high LDL cholesterol levels.

One study had 56 adults with hypercholesterolemia add pecans into their diets or substitute pecans for another food with a similar amount of calories.

It found that both groups experienced significantly reduced heart disease risk factors, such as LDL cholesterol and triglycerides, compared to the control group.

Summary
Pecans are low carb nuts that may help regulate blood sugar levels and reduce certain risk factors for heart disease.

2. Macadamia nuts

Macadamia nuts are highly nutritious and make a great addition to low carb meal plans.

They contain B vitamins, magnesium, iron, copper, and manganese.

One ounce (28 grams) of macadamia nuts contains:

Total carbs: 4 grams
Net carbs: 2 grams
Percent of calories from carbs: 8%

These buttery-tasting nuts are also rich in monounsaturated fats.

According to researchers, foods high in monounsaturated fats benefit heart health by regulating cholesterol levels and reducing inflammation.

Summary
Macadamia nuts are rich in healthy fats, antioxidants, vitamins, and minerals. Including these low carb nuts in your diet may boost heart health and reduce inflammation.

3. Brazil nuts

Brazil nuts are large, low carb nuts that are loaded with important nutrients.

They’re also one of the best natural sources of selenium available. In fact, just one Brazil nut delivers over 100% of the recommended Daily Value. The NIH recommends that adults consume 55 mcg of selenium per day.

Additionally, they’re high in fiber and low in carbs.

One ounce (28 grams) of Brazil nuts contains:

Total carbs: 3 grams
Net carbs: 1 gram
Percent of calories from carbs: 8%

According to research, selenium is a mineral involved in many critical bodily functions, including metabolism, reproduction, and thyroid function.

One study found that Brazil nut consumption had a modest effect on oxidative stress and inflammatory markers. However, more research is needed.

Summary
Brazil nuts are low in carbs and considered one of the best natural sources of selenium, a mineral that’s essential for health.

4. Walnuts

Walnuts are not only low in carbs but also loaded with nutrients, including B vitamins, iron, magnesium, zinc, antioxidants, and fiber.

One ounce (28 grams) of walnuts contains:

Total carbs: 4 grams
Net carbs: 2 grams
Percent of calories from carbs: 8%

According to researchers, eating walnuts on a regular basis has been shown to improve heart health, reduce the risk of cancer and type 2 diabetes, and even increase life expectancy.

Walnuts are a good source of polyphenols, which have anti-carcinogenic and anti-inflammatory effects.

Walnuts are also high in healthy fats, including a plant-based source of essential omega-3 fats called alpha-linolenic acid (ALA).

One study found that increasing dietary ALA may be linked to a 10% lower risk of heart disease, reduced LDL cholesterol, reduced blood pressure, and reduced triglycerides.

Summary
Walnuts are low in carbs and rich in heart-healthy fats. Adding walnuts to your diet may promote weight loss, protect against heart disease, and improve blood sugar management.

5. Hazelnuts

Hazelnuts are rich in heart-healthy fats, fiber, vitamin E, manganese, and vitamin K.

They’re also low in net carbs and can be easily incorporated into a low carb diet.

One ounce (28 grams) of hazelnuts contains:

Total carbs: 5 grams
Net carbs: 2 grams
Percent of calories from carbs: 10%

Hazelnuts are high in L-arginine, an amino acid that’s a precursor to nitric oxide. According to research, nitric oxide is a molecule that promotes heart health by improving blood flow and lowering blood pressure.

Hazelnuts are also rich in fiber and monounsaturated fats, both of which are beneficial for heart health.

Summary
Hazelnuts are an excellent source of antioxidants and contain heart-healthy nutrients like L-arginine, fiber, and unsaturated fats.

6. Pine nuts

Sourced from the cones of pine trees, pine nuts have a distinctive flavor and buttery texture due to their high oil content.

They contain vitamins E and K, magnesium, zinc, copper, and phosphorus.

One ounce (28 grams) of pine nuts contains:

Total carbs: 4 grams
Net carbs: 3 grams
Percent of calories from carbs: 8%

Pine nuts contain pinolenic acid, which studies have found to have anti-inflammatory and weight-lowering properties.

Try adding pine nuts to homemade trail mixes, sprinkling them on salads, toasting them, or eating them raw for a simple snack.

Summary
Pine nuts are packed with nutrients and may help support heart health and weight management.

7. Peanuts

Though peanuts are technically legumes, they’re commonly considered nuts and often enjoyed the same way.

Peanuts contain a wide array of nutrients, including folate, vitamin E, magnesium, phosphorus, zinc, and copper.

They’re also an excellent source of plant-based protein, delivering 7 grams in a single serving.

One ounce (28 grams) of peanuts contains:

Total carbs: 6 grams
Net carbs: 4 grams
Percent of calories from carbs: 14%

According to research, peanut consumption is associated with a lower risk of cardiovascular disease, hypertension, cancer, and inflammation.

Studies have shown that eating peanuts may benefit weight management. However, more research is needed.

Since they’re high in protein and have a pleasant, mild taste, peanuts make an excellent and filling ingredient that can be paired with various healthy foods.

Summary
Peanuts are high in protein, vitamins, minerals, and antioxidants. Eating peanuts may benefit heart health and promote weight management.

8. Almonds

Almonds are low carb nuts that pack a powerful nutritional punch.

They contain vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese.

One ounce (28 grams) of almonds contains:

Total carbs: 6 grams
Net carbs: 3 grams
Percent of calories from carbs: 15%

They are also high in protein, delivering 6 grams per serving.

Research has shown that a diet rich in almonds promotes weight management and protects against diabetes, obesity, and cardiovascular disease.

Whole almonds pair well with a variety of foods and are a convenient option for snacking on the go.

Additionally, almonds can be used to make other low carb ingredients.

For example, almond flour is a popular substitute for traditional all-purpose flour and can be used to create lower carb versions of recipes like pancakes, muffins, and crackers.

Summary
Almonds are a good source of protein and several other important nutrients. Studies show that eating almonds could decrease appetite and support weight loss.

9. Low carb nut butters

In addition to whole nuts, nut butters are naturally low in carbs and can be a delicious option for those following low carb meal plans.

Almond butter, for example, is a versatile and nutritious ingredient made by grinding almonds into a paste.

One tablespoon (16 grams) of almond butter contains:

Total carbs: 3 grams
Net carbs: 1 gram
Percent of calories from carbs: 12%

Natural peanut butter is another option that works well on a low carb diet.

One tablespoon (16 grams) of peanut butter contains:

Total carbs: 4 grams
Net carbs: 3 grams
Percent of calories from carbs: 15%

Natural nut butters lack added ingredients, like sugar. They provide the same nutritional benefits as whole nuts, but they can also be used in different ways, including as a low carb spread for fruits and crackers.

Nut butters can also be added to low carb smoothies to provide a boost of protein and heart-healthy fats.

Summary
Nut butter is a convenient, nutritious, low carb ingredient that can be added to a variety of tasty recipes.

Takeaway

Nuts are highly nutritious and low in carbs.

They’re packed with vitamins, minerals, healthy fats, and powerful plant compounds that can benefit your health in several ways.

Adding more nuts to your low carb meal plan can enhance your heart health, promote weight management, and keep your blood sugar levels in check.

Plus, they’re delicious, versatile ingredients that make a great addition to almost any meal or snack.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD — Written by Jillian Kubala, MS, RD — Updated on August 22, 2024

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Nutrition

Nutrition

How we define low carbohydrate

1. Pecans

2. Macadamia nuts

3. Brazil nuts

4. Walnuts

5. Hazelnuts

6. Pine nuts

7. Peanuts

8. Almonds

9. Low carb nut butters

Takeaway

How we reviewed this article:

Evidence Based

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