Low-Carb Nuts – A Visual Guide To The Best And The Worst

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The numbers by the nuts are the percent of digestible carbohydrates, i.e net carbs. This means that a hundred grams of nuts (3½ ounces or about three handfuls) will contain this many net carbs.12

Carbs list

See the complete carbs list for low carb nuts Brazil: 4 grams of net carbs, 7.5 grams of fiber, 11.5 grams of total carbs Pecan: 4 grams of net carbs, 9.5 grams of fiber, 13.5 grams of total carbs Macadamia: 5 grams of net carbs, 8.5 grams of fiber, 13.5 grams of total carbs Walnut: 7 grams of net carbs, 6.5 grams of fiber, 13.5 grams of total carbs Hazelnut: 7 grams of net carbs, 9.5 grams of fiber, 16.5 grams of total carbs Peanut: 8 grams of net carbs, 8.5 grams of fiber, 16.5 grams of total carbs Pistachio: 15 grams of net carbs, 10.5 grams of fiber, 25.5 grams of total carbs Cashew: 22 grams of net carbs, 3 grams of fiber, 25 grams of total carbs DD+ MEMBERSHIPGet your personalized meal plan with a FREE 7-day trial!What's your gender?FemaleMaleOther

The best and the worst

All nuts provide healthy fats, vitamins, and minerals, and eating them may even help improve some heart disease risk factors.3 The carb counts of different nuts vary quite a bit, though.

The three lowest carb options are to the left – Brazil, macadamia and pecan nuts. These should be the first choices for nuts when following a low carb diet as they are low in carbs, high in fat, and most people find them delicious! Although, a word of caution about Brazil nuts. They are a fantastic source of selenium, and only one or two per day can supply you will all the selenium you need. Just don’t over do it! More than 20 could lead to selenium toxicity.

The group in the middle can be enjoyed in moderation by most people on low carb.

The worst options are to the right, pistachio and (especially) cashew nuts. Be very careful with these nuts if you’re trying to maintain a ketogenic diet, as the carb grams will quickly add up. Just two handfuls of cashews contain 20 grams, the daily allowance on a strict low carb diet.

Also, keep in mind that regardless of their carb counts, nuts are delicious and can be easy to overeat. So keep portions modest, especially if you want to lose weight.4

Salt and reward

Most people find that nuts taste better and get more rewarding when they are salted.5 Be aware that this can often result in eating far more nuts than you need to stop your hunger, something that can slow down weight loss.6

A good option is to just bring out a small bowl of nuts, not the entire bag.

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