Which Nut Flour Has the Least Carbs?

December 23, 2025 •

4 min read

The ketogenic diet, which relies on very low carbohydrate intake, has grown significantly in popularity among health enthusiasts. For those looking to bake within these constraints, identifying which nut flour has the least carbs is crucial for maintaining ketosis and keeping blood sugar levels stable.

Quick Summary

Different nut flours offer distinct carb profiles, with macadamia and walnut flour often ranking among the lowest in net carbs, while taste and baking properties differ.

Key Points

Macadamia nut flour is a top choice for the lowest net carbs, with an exceptionally high fat and low carbohydrate profile.
Almond flour is a popular and versatile option, offering a low-carb alternative to wheat flour, though it has more net carbs than macadamia flour.
Coconut flour is high in fiber and highly absorbent, requiring more liquid and eggs in recipes, and can have a higher net carb count than almond flour.
Walnut flour and flaxseed meal offer extremely low net carb alternatives, with flaxseed meal often having the lowest net carb count among all low-carb flours.
Baking with low-carb nut flours requires adjustments to compensate for differences in moisture absorption and texture compared to traditional wheat flour.

Comparing the Lowest-Carb Nut Flours

When navigating the world of low-carb baking, understanding the precise nutritional breakdown of each flour is essential. While many nut flours are lower in carbohydrates than traditional wheat flour, their net carb content can vary significantly based on their fiber content. For those on a strict ketogenic diet, macadamia nut flour frequently emerges as a top contender for having the lowest net carb count.

The Ultra-Low Carb Contender: Macadamia Nut Flour

Macadamia nuts are known for their high fat content and delicate, buttery flavor. When ground into a flour, they offer an exceptionally low carbohydrate profile. Per 100 grams, macadamia nut flour can contain as little as 2.4 grams of net carbohydrates, making it a powerful tool for keto bakers.

Flavor Profile: Buttery and rich, it imparts a unique, pleasant flavor to baked goods.
Texture: It tends to be coarser than almond flour, which can affect the final texture of baked goods.
Baking Considerations: Due to its high fat content and coarser texture, it requires careful recipe adjustment. It may not substitute for other flours on a 1:1 basis.

The Versatile Staple: Almond Flour

Almond flour is arguably the most popular and widely available low-carb flour alternative. Made from blanched, ground almonds, it's a versatile ingredient for everything from cakes to breading. While not the absolute lowest in carbs, it remains a fantastic option for most low-carb lifestyles.

Net Carb Content: A typical serving offers a low net carb count, though higher than macadamia flour on a gram-for-gram basis. Per 100 grams, some sources indicate a net carb count of around 13 grams, though this varies by processing.
Flavor Profile: Mildly nutty, it doesn't overpower other flavors in a recipe.
Texture: Fine and moist, it produces baked goods with a dense, cake-like texture.
Baking Considerations: Almond flour can often be used as a 1:1 substitute for wheat flour in many recipes, though it may result in denser baked goods.

The High-Fiber Alternative: Coconut Flour

Made from dried and ground coconut meat, coconut flour is a high-fiber, low-carb flour alternative. Its highly absorbent nature is its defining characteristic, which means a little goes a long way. While high in total carbohydrates, its very high fiber content leads to a lower net carb count.

Net Carb Content: The net carb count for coconut flour can be higher than that of almond flour, with some reporting around 27 grams per 100 grams.
Flavor Profile: Sweet and distinctly coconut-flavored, which complements some recipes but may clash with others.
Texture: It can produce a dry, crumbly texture if not enough liquid is added.
Baking Considerations: Due to its absorbency, it requires significant recipe modifications, often needing extra eggs and liquid. It is not a 1:1 substitute for wheat or almond flour.

Other Low-Carb Nut and Seed Flours

Beyond the most common options, several other alternatives are worth considering for low-carb baking:

Walnut Flour: Offers a rich, nutty flavor and can have very low net carbs, sometimes even reaching zero in specific preparations where fiber equals total carbs.
Hazelnut Flour: With a classic nutty taste, hazelnut flour is another viable keto option. Per 100 grams, it typically has around 7 grams of net carbs.
Flaxseed Meal (technically not a nut, but often used similarly): This is one of the lowest-carb options available, with a reported net carb count of approximately 1 gram per 100 grams. It also works as a binder.
Pumpkin Seed Flour (technically not a nut): Provides a unique flavor and around 3 grams of net carbs per 100 grams.

Nutritional Comparison: Low-Carb Nut and Seed Flours


Flour	Approx. Total Carbs (per 100g)	Approx. Dietary Fiber (per 100g)	Approx. Net Carbs (per 100g)
Macadamia Nut Flour	4.7g	2.3g	2.4g
Walnut Flour	9.24g	~9.24g*	~0g*
Flaxseed Meal	7.2g	~6.2g*	~1g*
Pumpkin Seed Flour	~6g*	~3g*	~3g*
Hazelnut Flour	16.7g	9.7g	7g
Almond Flour	20g	7g	13g
Coconut Flour	60g	33g	27g

*Note: Nutritional data varies by brand and processing. Net carb estimates are based on total carbs minus dietary fiber, using data from search results.

Conclusion

While many low-carb bakers default to almond flour, macadamia nut flour stands out for having one of the lowest net carb counts among nut-based options. Its high fat and low net carb profile make it ideal for strict keto baking, though its baking properties and unique flavor require some recipe adjustments. Other non-nut alternatives, such as flaxseed meal and pumpkin seed flour, also provide excellent, very-low-carb options. The best choice ultimately depends on your recipe's needs, desired flavor, and specific dietary goals. Experimenting with different flours is the best way to determine which one works best for your baking needs. For more information on keto-friendly flours and ingredients, you can explore comprehensive guides online.

Beketo.uk provides a comprehensive guide to keto flours and their properties

Frequently Asked Questions

Almond flour is a dense, moist flour with a moderate net carb count and mild flavor, while coconut flour is highly absorbent, rich in fiber, and has a distinct coconut flavor. Baking with coconut flour requires significantly more liquid and egg to prevent dryness.

The body does not fully digest or absorb dietary fiber, so it does not raise blood sugar levels in the same way as other carbohydrates. Net carbs represent the total carbohydrates minus the dietary fiber, providing a more accurate measure of the carbohydrates that impact blood glucose and affect ketosis.

No, it is not recommended to substitute macadamia nut flour for almond flour at a 1:1 ratio. Macadamia flour is coarser and has a very different fat-to-carb ratio, which will significantly affect the moisture and texture of your baked goods. Recipes should be specifically designed or adapted for macadamia nut flour.

Using binders like psyllium husk or xanthan gum can help improve the texture and structure of baked goods made with low-carb flours, as these flours lack the gluten found in wheat flour. Adding enough eggs or other moisture-providing ingredients is also critical, especially with absorbent flours like coconut flour.

Yes, several seed-based flours are excellent low-carb, nut-free alternatives. Options include flaxseed meal, which is extremely low in net carbs, and pumpkin seed flour, which offers a good low-carb profile.

In some specific nutritional profiles, the total carbohydrates and dietary fiber of walnut flour are reported to be nearly identical, which would technically result in zero net carbs per serving. However, nutritional values can vary by brand and processing, so it's always best to check the specific product's label.

For those with a tree nut allergy, all nut flours should be avoided. Nut-free, low-carb alternatives like coconut flour, flaxseed meal, pumpkin seed flour, or sunflower seed flour are safer options.