What Nut Has the Least Carbs and Sugar? A Guide to Low-Carb Snacking

December 17, 2025 •

4 min read

Studies have consistently shown that nuts are a powerhouse of healthy fats, protein, and minerals. For individuals monitoring their intake, the pressing question is, what nut has the least carbs and sugar? The answer points to a few top contenders, with pecans, macadamia nuts, and Brazil nuts leading the pack for low-carbohydrate and low-sugar content.

Quick Summary

This article explores the best low-carb and low-sugar nut options, detailing their nutritional profiles and net carb counts. It provides guidance for dieters making informed choices for healthy snacking and meal planning to support their health goals.

Key Points

Pecans Lead the Way: With just over 1 gram of net carbs and low sugar per ounce, pecans are the top choice for low-carb and keto diets.
Macadamias are a Close Second: These creamy nuts offer around 1.5g net carbs per ounce and are rich in heart-healthy fats.
Brazil Nuts for Selenium: An excellent low-carb option, Brazil nuts provide a significant dose of selenium in a small serving.
Check Net Carbs, Not Just Total Carbs: Focus on net carbs (total carbs minus fiber) to get the most accurate picture of a nut's impact on blood sugar.
Avoid Sugary Additives: Always opt for raw or dry-roasted nuts and steer clear of honey-roasted or glazed varieties with added sugar.
Mind Portion Sizes: Nuts are calorie-dense, so even low-carb varieties should be consumed in moderation, typically in one-ounce servings.

Understanding Net Carbs and Sugar in Nuts

When following a low-carb diet, it is crucial to understand the concept of net carbs. Net carbs are the total carbohydrates in a food minus the dietary fiber. Since fiber is a type of carbohydrate that the body does not digest, it does not raise blood sugar levels in the same way as other carbs. All nuts contain some amount of sugar, but in varying concentrations. The nuts with the lowest total carbohydrates and highest fiber content will naturally have the lowest net carbs and sugar, making them the best choice for ketogenic and low-carb eating plans.

The Top Low-Carb, Low-Sugar Nuts

While many nuts are low in carbs compared to other snacks, a few stand out as the very best choices for minimizing carbohydrate and sugar intake. These nuts are rich in healthy fats, which are beneficial for maintaining energy on a low-carb diet.

Pecans

With just over 1 gram of net carbs and approximately 1.1 grams of sugar per ounce, pecans are widely considered the nut with the least carbs and sugar. These buttery-flavored nuts are also rich in healthy fats and fiber. Pecans are a versatile ingredient that can be enjoyed raw, toasted, or as a crunchy addition to salads and low-carb baked goods. They offer important nutrients like thiamine, magnesium, and phosphorus, which are vital for overall health.

Macadamia Nuts

Coming in a close second are macadamia nuts, which contain around 1.5 grams of net carbs and 1.3 grams of sugar per ounce. These creamy, buttery nuts are also exceptionally high in monounsaturated fats, which are excellent for supporting heart health. Macadamias can be enjoyed as a snack, blended into a low-carb nut butter, or used in fat bombs for a keto-friendly treat.

Brazil Nuts

Brazil nuts are another excellent choice, offering a low carbohydrate profile with a unique nutritional benefit: they are an outstanding source of selenium. An ounce of Brazil nuts contains approximately 1.3 grams of net carbs and less than 1 gram of sugar. Due to their high selenium content, moderation is key—a single Brazil nut often provides more than the recommended daily value of this essential mineral.

Comparison of Nut Carbohydrate and Sugar Content

This table compares the nutritional data for a 1-ounce (28-gram) serving of several common nuts, highlighting their net carb and sugar levels to help you choose the best option for your diet.


Nut	Net Carbs (g)	Sugar (g)	Total Fat (g)	Protein (g)
Pecans	1.1	1.1	20.4	2.6
Macadamia Nuts	1.5	1.3	21.5	2.2
Brazil Nuts	1.3	<1	19	4
Walnuts	2.0	0.7	18.5	4.3
Almonds	2.9	1.3	14.1	6
Cashews	8.3	0.9	13	4

Moderation and Nuts to Limit

While many nuts are suitable for a low-carb diet, some are higher in carbohydrates and should be consumed in moderation, or even avoided on a strict ketogenic plan. As seen in the table above, cashews are significantly higher in net carbs than other popular nuts and should be limited. Pistachios are another nut with a higher carb count and should be watched closely. Always be mindful of serving sizes, as nuts are calorie-dense, and it is easy to overconsume them. A standard serving is typically one ounce, which is about a small handful.

Incorporating Low-Carb Nuts into Your Diet

There are many delicious and creative ways to add low-carb nuts to your meals and snacks.

Snack Ideas:

Enjoy a handful of raw or dry-roasted pecans or macadamia nuts for a quick, satisfying snack.
Mix chopped Brazil nuts into a keto trail mix with seeds and sugar-free dark chocolate chips.

Meal Enhancers:

Sprinkle crushed macadamia nuts over salads for added crunch and healthy fats.
Use ground pecans as a low-carb breading for chicken or fish.
Add walnuts to stir-fries or roasted vegetables to boost flavor and nutrition.

Cooking and Baking:

Substitute almond flour for traditional flour in low-carb baking recipes. Note: While not the lowest in carbs, almonds are a good, widely available option.
Create homemade nut butters from macadamias or pecans for a delicious, low-sugar spread.

Choosing the Best Nuts for Your Needs

Ultimately, the best nut for you depends on your specific dietary goals and taste preferences. Pecans, macadamias, and Brazil nuts offer the lowest carb and sugar content, making them ideal for strict low-carb and keto diets. However, nuts like almonds and walnuts, while slightly higher in net carbs, still provide a wealth of nutrients and can be enjoyed in moderation. When shopping, remember to choose raw or dry-roasted options and avoid any varieties with added sugars or glazes. For a comprehensive guide on low-carb eating, explore resources like Diet Doctor's guide to low-carb nuts.

Conclusion

When seeking the nut with the least carbs and sugar, pecans take the top spot, closely followed by macadamia and Brazil nuts. Their favorable nutritional profile makes them excellent for those following ketogenic and low-carb diets. By understanding net carbs and being mindful of portion sizes, you can effectively incorporate these delicious and healthy nuts into your eating plan, while avoiding higher-carb options like cashews and pistachios. With so many options available, you can enjoy the health benefits of nuts without compromising your dietary goals.

Frequently Asked Questions

For a ketogenic diet, the best nuts are those lowest in net carbs, which include pecans, macadamia nuts, and Brazil nuts. These nuts are also high in healthy fats, which are essential for maintaining ketosis.

Nuts that are relatively high in carbohydrates and should be limited on a low-carb diet include cashews and pistachios. These can quickly add up and disrupt a strict ketogenic plan.

Yes, nuts can be a beneficial part of a diabetic's diet. Low-carb nuts like pecans and walnuts have a low glycemic index and can help manage blood sugar levels when consumed as part of a balanced meal or snack.

Natural nut butters, especially those made from almonds, macadamias, or pecans, can be good low-carb options. However, it is essential to check the label to ensure no sugar has been added.

Nuts can be stored in an airtight container at room temperature for up to a few months. For longer-term storage, they can be refrigerated for up to a year to maintain freshness.

An ounce of pecans contains approximately 1.1 grams of net carbs, making them one of the most carb-friendly nut options available.

While technically a legume, peanuts are often consumed like nuts and are relatively low in carbs, with about 4 grams of net carbs per ounce. They are an acceptable choice for many low-carb diets in moderation.