What type of nuts are lowest in carbs?

December 15, 2025 •

5 min read

Not all nuts are created equal when it comes to carbohydrate content; some varieties offer significantly fewer net carbs than others, a crucial detail for those monitoring their intake. Choosing the right ones can make a difference in adhering to a keto or low-carb eating plan while enjoying a delicious and nutritious snack.

Quick Summary

This guide details the nuts with the lowest carbohydrate counts, comparing popular varieties by their net carb content per serving. It covers their health benefits, how to incorporate them into your diet, and which high-carb nuts to limit for effective low-carb management.

Key Points

Top Low-Carb Nuts: Pecans, Brazil nuts, and macadamia nuts consistently have the lowest net carb counts, making them ideal for keto diets.
Net Carbs Matter: Focus on net carbs (Total Carbs minus Fiber) as fiber does not significantly impact blood sugar levels.
Nutrient Powerhouses: Low-carb nuts are rich in healthy fats, fiber, antioxidants, and essential minerals like selenium in Brazil nuts.
Portion Control is Key: Even low-carb nuts are calorie-dense, so adhering to a standard 1-ounce serving size is important for weight management.
Limit High-Carb Varieties: Nuts like cashews and pistachios are significantly higher in carbs and should be consumed sparingly on a strict low-carb diet.
Supports Satiety: The high fat and fiber content of low-carb nuts helps promote feelings of fullness, aiding in appetite control.
Versatile Ingredient: Low-carb nuts can be incorporated into many meals as a snack, topping for salads, or base for homemade nut butters and flours.

The Lowest-Carb Nuts for Your Diet

For anyone following a low-carb, keto, or diabetic-friendly diet, nuts can be a valuable source of healthy fats, protein, and fiber. However, the carbohydrate content varies widely, making it essential to know which nuts are the best choices. The lowest carb options are typically the ones with the highest fat and fiber content, which helps offset the total carbohydrate count to yield a low net carb value. Net carbs are the total carbohydrates minus the dietary fiber, as fiber is not digested and does not significantly impact blood sugar levels.

Pecans: The Carb-Conscious King

Pecans often top the list as one of the lowest-carb nuts available. With their rich, buttery flavor, they are a favorite for snacking and cooking. A standard 1-ounce serving of pecans contains only about 1 gram of net carbs. In addition to being carb-friendly, pecans are packed with essential nutrients, including thiamine, magnesium, and zinc. They are also high in healthy monounsaturated fats, which are linked to improved heart health and reduced LDL ('bad') cholesterol.

Brazil Nuts: A Selenium Powerhouse

Brazil nuts are another excellent low-carb choice, known for their large size and distinct flavor. What makes them truly stand out is their extraordinarily high selenium content. Just one Brazil nut can provide over 100% of the recommended Daily Value of this crucial mineral, which is vital for thyroid function and immune health. With just about 1 gram of net carbs per ounce, they are perfect for a controlled, low-carb snack. Caution is advised, however, as too much selenium can be toxic, so a serving of one to two nuts per day is recommended.

Macadamia Nuts: Rich and Creamy

Macadamia nuts are a luxurious, creamy, and exceptionally low-carb option. They are one of the fattiest nuts, making them an ideal choice for ketogenic diets. A 1-ounce serving typically contains around 1.5 grams of net carbs and is loaded with heart-healthy monounsaturated fats, along with essential minerals like manganese and thiamine. Their mild flavor makes them incredibly versatile, whether eaten on their own, crushed into a topping, or used to create low-carb nut butters and milks.

Other Good Low-Carb Nut Options

While pecans, Brazil nuts, and macadamias are the clear frontrunners, several other nuts can be enjoyed in moderation on a low-carb diet:

Walnuts: Known for their omega-3 fatty acids, walnuts contain about 2 grams of net carbs per ounce. Their rich flavor works well in salads, baked goods, and savory dishes.
Hazelnuts: These nuts have a slightly higher carb count but are still very keto-friendly, with around 2 grams of net carbs per ounce. They are rich in vitamin E and healthy fats.
Almonds: A popular and versatile nut, almonds have about 3 grams of net carbs per ounce. They offer a good source of protein, fiber, and vitamin E.
Pine Nuts: These distinctive, small nuts have around 3 grams of net carbs per ounce and are commonly used in pesto.

Nuts to Limit on a Low-Carb Diet

For those on a strict low-carb or ketogenic diet, it is wise to limit or avoid certain nuts due to their higher carbohydrate counts. The two primary nuts to be mindful of are:

Cashews: An ounce of cashews can contain around 8-9 grams of net carbs, making them significantly higher than the low-carb leaders. They are best enjoyed in very small, carefully portioned amounts.
Pistachios: While still a great source of nutrients, pistachios pack a higher carb punch, with about 5 grams of net carbs per ounce.

Comparison of Net Carbs in Common Nuts (per 1 oz / 28g serving)


Nut Variety	Net Carbs (g)	Key Benefits
Pecans	~1	Rich in healthy fats, magnesium, and zinc
Brazil Nuts	~1	Excellent source of selenium, high in healthy fats
Macadamia Nuts	~1.5	High in monounsaturated fats, manganese, and thiamine
Walnuts	~2	Great source of omega-3 fatty acids
Hazelnuts	~2	Rich in vitamin E and heart-healthy fats
Almonds	~3	Good source of protein, fiber, and vitamin E
Pine Nuts	~3	Source of pinolenic acid, good for weight management
Pistachios	~5	Source of lutein and zeaxanthin, but higher in carbs
Cashews	~8-9	Nutritious but best limited on a strict low-carb diet

Incorporating Low-Carb Nuts Into Your Diet

There are countless ways to enjoy the lowest-carb nuts while staying on track with your eating plan. Consider these ideas:

Snack by the handful: Portion out a 1-ounce serving of your favorite low-carb nuts for a quick, satisfying snack.
Add to salads: Chop or crush pecans, walnuts, or almonds to add a healthy crunch to your salads.
Make low-carb granola: Combine a mix of low-carb nuts and seeds with a sugar-free sweetener and coconut oil, then bake until toasted for a delicious morning treat.
Incorporate into recipes: Use macadamia nut flour in baking recipes or add pecans to a keto-friendly crumble topping. Nut butters from low-carb nuts can also be a good option, provided there's no added sugar.
Boost fat content: Sprinkle chopped nuts over vegetables or stir-fries to increase the healthy fat content of your meals, which is particularly useful for keto dieters.

The Health Benefits Beyond Carbs

Beyond their favorable carb profiles, low-carb nuts offer a host of health benefits. Their high content of monounsaturated and polyunsaturated fats, fiber, and antioxidants contributes to heart health, brain function, and digestive wellness. The healthy fats also promote satiety, helping to reduce cravings and manage appetite, which can aid in weight loss. The vitamins and minerals, like magnesium and manganese, play a role in numerous bodily functions, from bone health to energy production. Regular nut consumption has been consistently linked to reduced risk factors for cardiovascular disease, lower inflammation, and improved blood sugar control.

For more detailed information on nut nutrition and health, consider exploring resources like the Harvard T.H. Chan School of Public Health's The Nutrition Source.

Conclusion: Making Smart Nut Choices

Choosing the right nuts is a simple yet effective way to manage carbohydrate intake without sacrificing flavor or nutrition. Pecans, Brazil nuts, and macadamia nuts stand out as the lowest-carb options, offering a fantastic balance of healthy fats and micronutrients. By being mindful of serving sizes and selecting low-carb varieties, you can enjoy the many health benefits nuts have to offer, from supporting heart health to promoting satiety, all while staying on track with your dietary goals. Limiting high-carb nuts like cashews and pistachios will further optimize your diet for carbohydrate control.

Frequently Asked Questions

While it can vary slightly by source, pecans and Brazil nuts are often tied for the lowest net carb count, each containing approximately 1 gram of net carbs per 1-ounce serving.

While botanically legumes, peanuts are nutritionally similar to nuts and are considered a relatively low-carb option. A 1-ounce serving of peanuts contains about 4 grams of net carbs, making them suitable for most low-carb diets in moderation.

Total carbs include all carbohydrates in a food. Net carbs are calculated by subtracting the fiber content from the total carbs. Since fiber isn't digested and doesn't affect blood sugar, net carbs provide a more accurate picture of a food's impact on a low-carb diet.

Yes, you should limit your intake of Brazil nuts. They are a potent source of selenium, and consuming too many can lead to selenium toxicity. It is generally recommended to stick to one or two Brazil nuts per day.

The carb content of nuts is not significantly affected by dry roasting. However, be cautious with oil-roasted varieties or nuts that have added seasonings or coatings, which can increase the carbohydrate count.

Always check the nutrition label for the total carbohydrate and fiber content per serving. Also, review the ingredients list to ensure there are no added sugars or high-carb additives. Avoid mixes with high-carb nuts like cashews or pistachios dominating the blend.

The highest-carb nuts are typically cashews and pistachios. A 1-ounce serving of cashews has 8-9 grams of net carbs, while pistachios have about 5 grams of net carbs, making them best avoided on stricter keto plans.