Is it okay to eat nuts on a low carb diet?

December 5, 2025 •

4 min read

According to the USDA, a 1-ounce serving of mixed nuts generally contains 6–8 grams of total carbohydrates, with a portion of that being fiber. This means that nuts are indeed a suitable option for a low carb diet, provided you practice careful portion control.

Quick Summary

Nuts can be a nutrient-dense and satisfying component of a low-carb diet. High in healthy fats and fiber, they offer numerous benefits when consumed in moderation. Choose lower-carb varieties like macadamia nuts and pecans while monitoring portions to stay within your daily carb limits.

Key Points

Moderation is key: While low in carbs, nuts are calorie-dense, so portion control is essential for preventing weight gain and staying in ketosis.
Prioritize low-net-carb nuts: Macadamia nuts, pecans, Brazil nuts, and walnuts are among the best choices for a low-carb diet.
Avoid high-carb varieties: Nuts like cashews and chestnuts have a higher carbohydrate count and should be consumed in very limited quantities.
Choose raw or dry-roasted: Opt for unsalted and unsweetened nuts to avoid added sugars and excessive sodium.
Leverage them for satiety: The combination of healthy fats, protein, and fiber in nuts helps increase fullness and reduce overall food intake.
Integrate creatively: Instead of just snacking, use nuts as a topping for other low-carb foods or in homemade baked goods.

For many people transitioning to a low-carb diet, finding satisfying, nutrient-dense snack options can be a challenge. Nuts often seem like the perfect choice due to their healthy fat content and filling nature. The good news is that, in most cases, it is perfectly okay to eat nuts on a low carb diet. However, success hinges on understanding which nuts are the lowest in carbs and, most importantly, managing your portion sizes to avoid accidentally over-consuming carbohydrates and calories.

The Nutritional Power of Nuts for a Low-Carb Lifestyle

Nuts are more than just a tasty snack; they are a nutritional powerhouse, offering a combination of healthy fats, protein, fiber, vitamins, and minerals. For those on a low-carb or ketogenic diet, this macro nutrient profile can be particularly beneficial:

Healthy Fats: Nuts are rich in monounsaturated and polyunsaturated fats, which can help improve cholesterol levels and contribute to heart health. These fats also help you feel full and satisfied, which is crucial for managing appetite on a low-carb diet.
Fiber: The fiber content in nuts adds bulk without adding net carbs. This promotes a feeling of fullness and supports healthy digestion.
Protein: Nuts provide a moderate amount of plant-based protein, which, along with fats, contributes to satiety and helps build and maintain muscle mass.
Essential Nutrients: Different nuts offer unique nutritional benefits. For example, walnuts are high in omega-3 fatty acids, important for brain health, while Brazil nuts are an excellent source of selenium.

Not All Nuts are Created Equal

While most nuts are low in carbs, their carb and fat content can vary significantly. To stay on track with your low-carb goals, it's wise to prioritize nuts with the lowest net carb count. Net carbs are calculated by subtracting the fiber content from the total carbohydrates.

Best Low-Carb Nuts (per 1-ounce serving):

Brazil Nuts: With just 1 gram of net carbs, Brazil nuts are an excellent, low-carb choice. They are also packed with selenium.
Pecans: Offering a buttery flavor and only 1.2 grams of net carbs, pecans are another fantastic option for low-carb snacking and baking.
Macadamia Nuts: These are a favorite on the keto diet due to their high fat content and just 1.5 grams of net carbs per ounce.
Walnuts: Known for their omega-3 content, walnuts contain only 2 grams of net carbs per ounce.
Hazelnuts: These nuts are a good source of heart-healthy fats and have 2.3 grams of net carbs per ounce.

Nuts to Limit or Avoid on a Low-Carb Diet:

Cashews: Though delicious, cashews are one of the highest-carb nuts, with over 8 grams of net carbs per ounce, making them easy to overeat and potentially exceed your daily carb limit.
Pistachios: Pistachios are a good source of protein but contain higher carbs than other varieties, coming in at nearly 5 grams of net carbs per ounce.
Chestnuts: These are a starchy, high-carb option and should generally be avoided on strict low-carb diets, with 13.6 grams of net carbs per ounce.

Net Carb Comparison of Common Nuts (per 1 oz serving)


Nut Type	Approx. Nuts per Serving	Net Carbs (g)	Total Fat (g)	Fiber (g)
Brazil Nuts	6 kernels	1.2	19	2
Pecans	19 halves	1.2	20	3
Macadamia Nuts	10-12 kernels	1.5	21	2
Walnuts	14 halves	2	18	2
Almonds	22 kernels	2.9	14	4
Pistachios	49 kernels	4.9	13	3
Cashews	18 kernels	8.4	12	1

Practical Tips for Eating Nuts on a Low-Carb Diet

Incorporating nuts successfully into your low-carb meal plan requires mindful eating and strategic choices:

Measure your portions: Because nuts are calorie-dense, it is vital to measure your portions rather than eating directly from the bag. A standard serving is typically around 1 ounce (28 grams).
Opt for raw or dry-roasted: Avoid nuts that are honey-glazed, honey-roasted, or sweetened, as these add unnecessary sugar and carbs. Choose raw or dry-roasted, unsalted versions to control your intake.
Check the ingredients: Always read the labels on nut butters to ensure there is no added sugar. Look for brands that only list nuts and salt as ingredients.
Use them as a topping: Instead of a standalone snack, sprinkle a small portion of chopped nuts over salads, low-carb yogurt, or cooked vegetables for added texture and nutrients.
Create homemade keto snacks: Use nuts to make your own low-carb treats like granola clusters, spiced nuts, or nut butter-based energy balls.

Conclusion

In summary, yes, you can and should eat nuts on a low carb diet. They provide a range of healthy fats, protein, and fiber that can aid satiety and provide essential nutrients. However, the key to success lies in awareness and moderation. By favoring lower-carb options like macadamia nuts, pecans, and Brazil nuts, and being diligent about portion control, you can enjoy these crunchy snacks without compromising your dietary goals. Be mindful of higher-carb varieties and always choose unsweetened, natural products. Including a small handful of nuts each day is a delicious and beneficial way to support your low-carb journey and overall health, particularly your cardiovascular system, as highlighted in this article from the Mayo Clinic about the heart-healthy benefits of nuts.

List of Low-Carb Nut Recipes:

Keto Moroccan Sweet and Spicy Walnuts
3 Ingredient Keto Clusters
Easy Keto Cinnamon-Maple Spiced Nuts
Keto Sweet 'N Salty Nut Clusters

Frequently Asked Questions

Yes, if consumed excessively. While nutrient-dense, nuts are also high in calories. Overeating them can lead to an excess calorie intake, which may stall or prevent weight loss despite maintaining a low-carb intake.

Brazil nuts, pecans, and macadamia nuts consistently have the lowest net carbohydrate content per serving, making them the most keto-friendly options.

No, you don't have to avoid all nuts. On a ketogenic diet, nuts can still be part of your diet when eaten in moderation. The focus is on choosing varieties with lower net carbs and closely monitoring portion sizes.

Natural, unsweetened nut butters can be a good option. Always check the label to ensure there is no added sugar or other non-keto ingredients. Look for products that list only nuts and salt.

To get the benefits without overdoing it, use nuts as a topping for salads, sprinkle them over low-carb yogurt, or use nut flour in baking. This ensures you get flavor and nutrients in controlled amounts.

A general guideline is to stick to a serving or two (about 1–2 ounces) per day, depending on your personal macro goals. A 1-ounce serving is typically about a small handful.

No, the unsaturated fats in nuts are generally healthy and beneficial for heart health. For low-carb diets, their high fat content is desirable, as it provides energy and helps with satiety.