Can I Eat Nuts on a No Carb Diet?

November 2, 2025 •

4 min read

According to nutrition experts, not all nuts are created equal when it comes to carbohydrate content, meaning you must be selective. While many are naturally high in healthy fats, making them an excellent fit for a low-carb eating plan, it is important to know which specific nuts to include and which to avoid if you can eat nuts on a no carb diet.

Quick Summary

This guide reveals which nuts are ideal for a low-carb diet by focusing on those with the lowest net carb count. Learn about portion control, the nuts to prioritize, and the types to limit to maintain ketosis effectively.

Key Points

Not All Nuts Are Equal: Nuts vary significantly in their carbohydrate content, making careful selection essential for a no-carb diet.
Low Net Carb is Key: Focus on nuts with the lowest net carb count, which is total carbs minus fiber, as this has minimal impact on blood sugar.
Best Bets: Pecans, macadamia nuts, and Brazil nuts offer the lowest net carbs and highest healthy fats, making them the most keto-friendly options.
Limit Portion Sizes: Nuts are calorie-dense, so measuring out a single, one-ounce serving helps prevent overconsumption and stalled weight loss.
Avoid High-Carb Varieties: Nuts like cashews and pistachios are high in carbohydrates and should be avoided or consumed very sparingly to stay within strict carb limits.
Opt for Unprocessed: Always choose plain, raw, or dry-roasted nuts to avoid hidden sugars and unhealthy additives found in many flavored varieties.
Creative Uses: Incorporate nuts into your diet by grinding them into flour for baking, using them as salad toppings, or blending them into nut butters.

Navigating Nuts on Your Low-Carb Journey

Following a no-carb or very low-carb diet, such as the ketogenic diet, can be challenging when it comes to snacks. Nuts are often considered a healthy option, but their carbohydrate content varies significantly. This makes careful selection and portion control essential for maintaining your dietary goals. Understanding net carbs—the total carbohydrates minus the dietary fiber—is key, as fiber is not digested and does not impact blood sugar levels.

The Best Nuts for a No-Carb Diet

Some nuts stand out for their high-fat, low-net-carb profiles, making them perfect for strict low-carb or keto diets. These can be enjoyed in moderation without derailing your progress.

Macadamia Nuts: Known for their high monounsaturated fat content and creamy texture, macadamia nuts are a top choice. A one-ounce serving provides only about 1.5 grams of net carbs, making them an excellent keto snack.
Pecans: With one of the lowest net carb counts, pecans are a versatile and delicious option. A one-ounce serving contains only about 1 gram of net carbs, plus healthy fats and fiber.
Brazil Nuts: These nuts are not only low in net carbs (around 1.3g per ounce) but are also an exceptional source of selenium, a crucial mineral for thyroid function. Just remember, due to their potent selenium levels, a small portion is sufficient.
Walnuts: A good source of omega-3 fatty acids, walnuts contain about 2 grams of net carbs per ounce, making them a nutritious addition to salads or as a stand-alone snack.

Nuts to Eat in Moderation

Certain nuts, while still nutritious, have slightly higher net carb counts. These can be included in your diet, but careful portion control is crucial to stay within your daily carbohydrate limits.

Almonds: A popular and versatile nut, almonds have about 2.6-3 grams of net carbs per ounce. They can be a great option for snacks or ground into flour for low-carb baking.
Hazelnuts: With a smooth, buttery flavor, hazelnuts contain around 2.3 grams of net carbs per ounce. They are high in healthy fats and Vitamin E.
Peanuts: Technically legumes, peanuts have approximately 2.1-4 grams of net carbs per ounce and offer a good source of plant-based protein. Opt for natural, unsweetened peanut butter to avoid added sugars.

Nuts to Avoid on a Strict No-Carb Diet

For those on a very strict low-carb or ketogenic diet, some nuts are best avoided due to their significantly higher carbohydrate content. A single serving could take up a large portion of your daily carb allowance.

Cashews: These are one of the highest-carb nuts. A one-ounce serving contains around 8 grams of net carbs. Just two handfuls can contain 20 grams of carbs, which is the total daily limit for many strict keto diets.
Pistachios: While delicious, pistachios have a moderately high carb count, with about 5 grams of net carbs per ounce. This makes them easy to overeat, potentially kicking you out of ketosis.
Chestnuts: Composed primarily of starchy carbohydrates, chestnuts are not suitable for a low-carb diet. An ounce contains approximately 14 grams of carbs.

Best vs. Worst Nuts for Low-Carb Diets


Nut Type	Net Carbs (per 1 oz)	Recommendation	Reason
Pecans	~1g	Best	Lowest net carbs, high in healthy fats.
Macadamia Nuts	~1.5g	Best	Very high fat, low net carb, promotes satiety.
Brazil Nuts	~1.3g	Best	Low net carb, rich in selenium (moderate intake).
Walnuts	~2g	Good	Contains omega-3s, low net carb with portion control.
Almonds	~2.6g	Moderate	Great for snacks, but portion size is key.
Cashews	~8g	Worst	Very high net carb content, difficult to fit in strict keto.
Pistachios	~5g	Limit	Higher net carbs, easy to over-consume.

Tips for Enjoying Nuts on a No-Carb Diet

Practice portion control: Because nuts are calorie-dense, overeating them can stall weight loss, even on a low-carb plan. Measure out a one-ounce serving instead of eating directly from the bag.
Choose plain, unsalted nuts: Many flavored nuts, including "honey roasted" or glazed options, contain added sugars and non-keto ingredients that should be avoided.
Use nuts in creative recipes: Nuts can be ground into flours for baking, chopped as a crunchy topping for salads, or blended into nut butters. For example, almond flour is a common substitute for high-carb flours in keto recipes.
Monitor your total net carb intake: Always calculate the net carbs from nuts against your daily total, especially when you are aiming for ketosis.

Conclusion

For those on a no-carb or ketogenic diet, nuts can be a valuable and healthy addition, but moderation and careful selection are non-negotiable. By prioritizing low-carb options like macadamia nuts, pecans, and Brazil nuts, while strictly limiting higher-carb varieties like cashews, you can enjoy a satisfying snack without compromising your dietary goals. Proper portion control and choosing unprocessed nuts are the keys to success when incorporating them into a low-carb lifestyle.

This content is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional before starting any diet.

Frequently Asked Questions

No, you cannot have any type of nut freely on a no-carb diet. Some nuts, like cashews and pistachios, are higher in carbohydrates and should be limited or avoided, while lower-carb nuts like macadamia nuts and pecans are better options in moderation.

Macadamia nuts and pecans are often cited as the best nuts for a ketogenic diet due to their high fat content and very low net carbs, with around 1-1.5g net carbs per ounce.

You should practice portion control and stick to small servings, typically a one-ounce portion (about a small handful), to manage your calorie and carb intake effectively.

Cashews are high in carbohydrates compared to other nuts. A single ounce of cashews contains around 8 grams of net carbs, which can quickly exceed a strict keto diet's daily carb limit.

It is best to avoid flavored nuts, such as honey-glazed or candied nuts, as they contain added sugars and ingredients that are not suitable for a low-carb or keto diet.

Net carbs are the total carbohydrates minus the dietary fiber. They matter because fiber is not digested and doesn't affect blood sugar, meaning nuts with high fiber content have a lower net carb count and are more suitable for a low-carb diet.

Yes, if consumed in excessive amounts. Nuts are calorie-dense due to their high fat content. Overindulging can lead to an excess calorie intake, which may stall weight loss.