The Best Low-Carb Nuts: A Ranking from Lowest to Highest

Nuts are a fantastic snack for those following a low-carb diet, but not all nuts are created equal when it comes to carbohydrate content. Some nuts are naturally lower in carbs, making them perfect for keto and other low-carb lifestyles. Below is a ranking of the best low-carb nuts, starting from the lowest carb count per 28-gram (1-ounce) serving.

1. Pecans – 1.1g Net Carbs

Pecans take the top spot as the lowest-carb nut. They are rich in healthy monounsaturated fats and have a naturally buttery taste. Their low carb content makes them an ideal choice for keto-friendly snacking or adding crunch to salads and desserts.

2. Brazil Nuts – 1.3g Net Carbs

Brazil nuts are not only low in carbs but also packed with selenium, a mineral essential for thyroid health. Eating just a few Brazil nuts can provide your daily recommended intake of selenium while keeping your carb count low.

3. Macadamia Nuts – 1.5g Net Carbs

Macadamia nuts are loaded with healthy fats and have one of the lowest carb counts among nuts. Their creamy texture and mild flavor make them a delicious low-carb snack or a great addition to keto baking recipes.

4. Walnuts – 2.0g Net Carbs

Walnuts are well known for their heart-healthy omega-3 fatty acids. With just 2 grams of net carbs per serving, they are an excellent choice for those looking to balance healthy fats with low carbohydrates.

Is Walnut the healthiest nut to eat?

The healthiest nut depends on nutritional priorities, but walnuts are often considered one of the best due to their high omega-3 content, which supports heart and brain health. Almonds are rich in vitamin E and fiber, while Brazil nuts provide a high dose of selenium, which is crucial for thyroid function. Macadamia nuts are excellent for heart health due to their high monounsaturated fat content.

5. Hazelnuts – 2.3g Net Carbs

Hazelnuts are a slightly sweeter nut but still relatively low in carbs. They pair well with dark chocolate and are a great choice for making homemade keto-friendly spreads.

6. Pine Nuts – 2.7g Net Carbs

Pine nuts are slightly higher in carbs but still keto-friendly in moderation. They are commonly used in pesto and Mediterranean dishes, adding a rich, nutty flavor.

7. Almonds – 2.9g Net Carbs

Almonds are one of the most versatile nuts, often used in almond flour, almond butter, and low-carb snacks. They have a slightly higher carb count but are still a great option for low-carb diets.

8. Peanuts – 3.8g Net Carbs

Although technically a legume, peanuts are often considered a nut. They have a slightly higher carb count but are still acceptable for low-carb diets in moderation. Peanut butter is another popular option, but be sure to choose unsweetened varieties.

9. Pistachios – 5.0g Net Carbs

Pistachios are higher in carbs than other nuts on this list, so they should be eaten in smaller portions on a strict low-carb diet. However, they are packed with antioxidants and offer a unique flavor.

10. Cashews – 8.3g Net Carbs

Cashews rank the highest in carbs, making them the least keto-friendly nut. They are delicious and nutritious but should be consumed sparingly on a low-carb diet.

Which nuts can you eat on keto?

On a keto diet, the best nuts to eat are those lowest in net carbs, such as pecans, Brazil nuts, macadamia nuts, and walnuts. These nuts are high in healthy fats and fiber while being low in carbohydrates, making them ideal for maintaining ketosis. Almonds, hazelnuts, and pine nuts are also good choices but should be eaten in moderation. Cashews and pistachios are higher in carbs and should be limited on a strict keto diet.

What nuts are low in sugar and carbs?

The lowest-carb and lowest-sugar nuts include pecans (1.1g net carbs per ounce), Brazil nuts (1.3g net carbs), and macadamia nuts (1.5g net carbs). These nuts have minimal natural sugars and are excellent for low-carb diets. Walnuts, hazelnuts, and almonds are also relatively low in sugar and carbs, making them good options for those watching their carbohydrate intake.

Which nuts should diabetics avoid?

Diabetics should avoid nuts that are high in carbohydrates, such as cashews and pistachios, as they can cause blood sugar spikes. Flavored or honey-roasted nuts should also be avoided due to added sugars. Instead, diabetics should opt for pecans, walnuts, macadamia nuts, and almonds, which are lower in carbs and have a gentler impact on blood sugar levels.

Final Thoughts

If you’re looking for the lowest-carb nuts, pecans, Brazil nuts, and macadamia nuts are your best choices. For those who still want some variety, almonds, walnuts, and hazelnuts are moderate in carbs but fit well into a low-carb lifestyle. On the other hand, pistachios and cashews should be limited due to their higher carbohydrate content.

Would you like recommendations on how to incorporate these nuts into your diet? Let me know!