Best Low Carb Nuts and Seeds for a Ketogenic Diet

So you want to know about low carb nuts?

In one sentence:  Eat nuts, and grow thin!

Just kidding. Kind of…

Nuts and seeds are one of the best low carb snacks you can eat.

Low carb nuts and seeds are almost as addicting as high carb potato chips. I have had times where I eat the entire bag, which is a whopping 1,000 calories!

 

picture of low carb nutsthat includes walnuts, pecans, hazelnuts, peanuts, and pistachios

 

Best  Low Carb Nuts for Keto Diet

  1. Pecans: 1.1 grams of Carbs

  2. Brazil nuts: 1.3 grams

  3. Coconuts: 3grams

  4. Macadamia Nuts:1.5 grams

  5. Walnuts:1.9 grams

  6. Hazelnuts:2.3 grams

  7. Pine Nuts:2.7 grams

  8. Almonds:2.9 grams

  9. Pistachios:5.8 grams

Nuts are easy to overdo, and because they are calorie dense I suggest staying away from them in the beginning stages of losing weight. Just because the nuts are keto-approved does not mean they will not stall weight loss! 

You can also make all of these into nut butters. Check out my Ultimate List to Nut Butters here. 

Worst Low Carb Nuts for a Keto Diet 

  • Cashews 8.5 grams

  • Chestnuts 27 grams

  • Pistachios 15 grams

Cashews  and chestnuts are one of the highest carb nuts.

For every ounce cashews have 9 carbs. One ounce is equal to around 18 kernels. Chestnuts have around 27 carbs for every serving. 

If you are limiting yourself to 20 grams per day ( if you’re trying to lose weight) this is half of your daily intake!

I have an issue just eating a few, and tend to binge. If you have a little self-control you can get away with 9 cashew kernels for just under 4 carbs.

Are Seeds Low Carb?

Seeds are also low carb, and can be eaten in moderation. Pumpkin seeds and sunflower seeds make a great alternative to high carb popcorn.

Benefits of Eating Low Carb Nuts

  • Nuts are High in Healthy Fats- You will not find any trans fat added to your nuts!
  • Nuts are low in Carbohydrates-Nuts can add a ton of variety to your diet.
  • Nuts are Convenient- Nuts are super convenient and can be stored in your purse. There  are many types of prepackaged 100 calorie packs on the market.
  • Keto Nuts are Anti-Inflammatory – Nuts have tons of nutrients to include magnesium, fiber, and omega-3 acids.
  • Low Carb Nuts can replace flour in a variety of recipes to include cookies, cakes, and breading.

Cons of Eating Nuts on a Ketogenic Diet

 

  • Nuts CAN be high in Carbs – there are some high carb nuts, but also if you eat too many you can easily overdo your carb count for the day.
  • Nut Portion Control can be Difficult- Nuts contain a lot of calories and can be addicting to eat. Be careful and mindful when eating nuts.

How Many Nuts Can you On A Low Carb Diet?

It depends on which nut that you choose.

9 Cashews equal about 5 carbs

Whereas 23 almonds equal about  5 carbs.

It’s important to not forget calorie count. Sure, on a low carb or keto diet you don’t have to watch your calories so you may think they don’t matter at all.

They do!  I have stalled by eating too many nuts thinking they are an unlimited quantity food like drinking water. This also goes for eating baked goods created with nut flours. Low Carb nut flours are very easy to over do. To read more about low carb flours check out my post here. 

What is the best nut for weight loss?

Nuts reduce your appetite and many are low carb. Most nuts are good for weight loss. 

Avoid eating nuts mindless in cars, while working, or overall being distracted.

Be mindful.

Pecans would be the best nut for weight loss on a low carb diet. This is because it has one of the highest fat percentages with lowest amount of carbs making if perfect for a low-carb high-fat  ketogenic diet.

Low Carb Nut Flours

Thank the lord for low carb nut flours! They can replicate things like pizza, and be low carb.

There is walnut flour, pecan flour, coconut flour, and the most common almond flour. These all have different cooking times, and absorbancies so it usually won’t be a 1:1 replacement.

For instance, Coconut flour is very absorbent, so you use less of it while almond flour is more like flour and can be close to a 1:1 ratio.  

There are tons of low carb nut flour recipes on the internet for endless enjoyment!

A wonderful guide to the nutritional facts of nuts can be found at healthline 

Also, Check out my Ultimate Guide to Low Carb Flours 

 

List of Low-Carb Nuts Safe for a Ketogenic Diet

 

Carbs in Almonds

low carb nuts

Almonds are one of the most versatile and affordable low carb nuts. It’s made into flour, milk, and almond butter.

It’s also very healthy for you and can make good treats.

There have been studies showing that almonds can curb your hunger and promote weight loss. [3]

How many carbs do Almonds have?

  • Total carbs per 1-ounce (about 23 almonds): 6 grams
  • Net carbs per 1-ounce (28-gram) serving: 3 grams
  • Percent of calories from carbs: 15%

 

Carbs in Peanuts

low carb nuts

Peanuts are actually not a nut, but a legume.

Peanuts are a common allergy, so it’s best to get tested for various food sensitivities.

Packed with protein, and full of healthy fats you can’t go wrong.

How many carbs do peanuts have?

  • Total carbs per 1-ounce ( 28 peanuts) serving: 6 grams
  • Net carbs per 1-ounce (28-gram) serving: 4 grams
  • Percent of calories from carbs: 14%

 

Carbs in Walnuts

low carb nuts

What is there was a pill that could: Reduce inflammation, promote a healthy gut, supports weight control, and help brain function?

Well, there’s not. But there is walnuts.

Walnuts are high in antioxidants, reduce inflammation, promotes a healthy gut, supports weight control, and helps brain function. And it’s low carb!

How many carbs to walnuts have?

Total carbs per 1-ounce (about 12 halves) serving: 4 grams

  • Net carbs per 1-ounce (28-gram) serving: 2 grams
  • Percent of calories from carbs: 

Carbs in Pecans

Low carb pecans in a toasted brown color

Pecans have the highest fat content of any nut, making them great for a keto or low carb diet. It’s also one of the best sources of Vitamin E, thiamin, and manganese, and boost your brain.

How many carbs do pecans have?

  • Total carbs per 1-ounce (28-gram) serving: 4 grams
  • Net carbs per 1-ounce (28-gram) serving: 1 gram
  • Percent of calories from carbs: 8%

If you want a delicious low carb pecan pie a really good recipe can be found here.https://www.wholesomeyum.com/the-best-keto-sugar-free-pecan-pie-recipe/

 

Carbs in Macadamia Nuts

low carb nuts

 

Raw nuts like macadamias have been proven to help trim waistlines rather than pack on pounds.

Remember healthy fat is not bad for you! And actually can help you lose weight.

How many carbs do macadamia have?

  • Total carbs per 1-ounce (12 nuts ) serving: 4 grams
  • Net carbs per 1-ounce (28-gram) serving: 2 grams
  • Percent of calories from carbs: 8%

 

Carbs in Hazelnuts

low carb nut

Hazelnuts are my favorite nut. Especially ones straight from the farm.

Benefits of hazelnuts are many. They help reduce inflammation, protect your heart, lower your blood pressure, and also lower “bad” cholesterol. 

It’s a pharmaceutical company in a nut for a fraction of the price.

How many carbs do hazelnuts have?

  • Total carbs per 1-ounce (12 nuts) serving: 5 grams
  • Net carbs per 1-ounce (28-gram) serving: 2 grams
  • Percent of calories from carbs: 10%

 

If you are missing the popular high sugar product Nutella, here is a wonderful substitute 

Carbs in Brazil Nuts

low carb brazil nut

Did you know brazil nuts are radioactive?

Yeah, neither did I. Kind of blew my mind.

Brazil nuts grow on trees with deep roots, which reach down to soil high in natural radium, a source of radiation. The roots absorb the radium, which then makes its way to the nuts. As a result, the radium levels of Brazil nuts can be 1000 times what you’d see in other foods.

The radiation is regulated, so no worries.

How many carbs do brazil nuts have?

  • Total carbs per 1-ounce (8 nuts) serving: 3 grams
  • Net carbs per 1-ounce (28-gram) serving: 1 gram
  • Percent of calories from carbs: 8%

Carbs Pine Nuts

low carb pine nuts for a keto diet

Pine nuts are not that popular.  Like, how many times have you been offered pine nuts? Probably never.

 

Pine nuts are a  key ingredient to pesto sauce.

  • Total carbs per 1-ounce (167 nuts ) serving: 4 grams
  • Net carbs per 1-ounce (28-gram) serving: 3 grams
  • Percent of calories from carbs: 8%
  • Carbs per 100 grams: 13 grams

How many carbs do brazil nuts have?

Low Carb Nut Butters

Do you love peanut butter? Then you will probably love all the different types of nut butter that exist.

Below is a list of the different types of low carb nut butter. You can use them on top of low carb pancakes, in low carb smoothies and shakes,

  1. Low Carb Almond Butter
  2. Low Carb  Pecan Butter
  3. Low Carb Walnut Butter
  4. Low Carb Cashew Butter
  5. Low Carb Hazelnut Butter

They’re also very easy to make. However, I still prefer to buy nut butters because of the time it saves.

If interested, check out this video on how to make nut butter.

 

When is the best time to eat nuts for weight loss?

The morning is the best time to eat nuts when trying to lose weight. It’s also a great replacement for breakfast.

Don’t eat three hours before going to bed, as this will slow down weight loss.

Conclusion:

Low carb Nuts are a great addition to a low carb or keto diet. Nuts are packed with flavor, are good for your health, and may even increase weight loss.

Fat is not bad for you. However, nuts can be easy to overdo, so be careful not to eat too many!

If you are interested, check out my 7-day weight loss challenge which dives deep into a low carb diet, and how to lose weight in the fastest amount of time possible.

Nuts are a great addition to a ketogenic diet for added variety and weight loss.  They contain  a varity of benefits and can be made into nut flours to replace high carb gluten flour.

Check out other great low carb articles

The Best Ketogenic Ice Cream Brands 

The Best Keto Chinese Food 

Best Carbquik Recipes 

Best Keto Bread Brands to Buy and Where to Find Them 

Can you Eat Avocados on a Low Carb Diet?

Best Nut Butters to have on a Ketogenic Diet