9 Best Low Carb Nuts for a Healthy Keto Diet | Complete Guide

When following a low carb or ketogenic diet, finding satisfying snacks that fit your macros can be challenging. Nuts are naturally nutrient-dense foods that provide healthy fats, protein, and fiber while remaining relatively low in carbohydrates. However, not all nuts are created equal when it comes to carb content.

This comprehensive guide explores the 9 best low carb nuts that can seamlessly fit into your low carb eating plan. We’ll break down the net carb content, nutritional profiles, and health benefits of each nut to help you make informed choices for your dietary goals.

Understanding Net Carbs in Nuts

Before diving into specific nuts, it’s important to understand what “net carbs” means. Net carbs are calculated by subtracting the fiber content from the total carbohydrates in a food. This distinction matters because fiber isn’t digested or absorbed by your body in the same way as other carbohydrates, so it doesn’t significantly impact blood sugar levels.

The formula is simple: Net Carbs = Total Carbs – Dietary Fiber

For those following strict low carb or ketogenic diets, tracking net carbs rather than total carbs provides a more accurate picture of how a food will affect your carb intake and ketosis.

1. Pecans: The Lowest Carb Nut Champion

Pecans take the top spot as one of the lowest carb nuts available, making them an excellent choice for strict low carb and keto dieters.

Nutritional Profile per 1 ounce (28 grams):

• Total carbs: 4 grams
• Dietary fiber: 3 grams
• Net carbs: 1 gram
• Protein: 3 grams
• Fat: 20 grams
• Calories: 196

Pecans are rich in essential nutrients including thiamine (vitamin B1), magnesium, phosphorus, and zinc. They’re particularly high in monounsaturated fats, which support heart health and help reduce inflammation.

Research suggests that pecans contain powerful antioxidants and may help improve cholesterol levels. The high content of soluble fiber in pecans can aid in blood sugar regulation, making them particularly beneficial for people managing diabetes or following a low carb diet for metabolic health.

Enjoy pecans raw, toasted, or add them to salads and low carb desserts for a buttery, rich flavor.

2. Macadamia Nuts: Creamy and Keto-Friendly

Macadamia nuts are prized for their creamy texture and mild, buttery flavor. They’re also remarkably low in carbs while being exceptionally high in healthy fats.

Nutritional Profile per 1 ounce (28 grams):

• Total carbs: 4 grams
• Dietary fiber: 2 grams
• Net carbs: 2 grams
• Protein: 2 grams
• Fat: 21 grams
• Calories: 204

Macadamia nuts contain an impressive array of nutrients including B vitamins, magnesium, iron, copper, and manganese. They’re particularly rich in monounsaturated fatty acids, specifically oleic acid, which is the same heart-healthy fat found in olive oil.

Studies have shown that consuming macadamia nuts may help reduce cholesterol levels, decrease inflammation, and support cardiovascular health. Their high fat content and low carb profile make them ideal for maintaining ketosis while providing sustained energy.

Try macadamia nuts as a standalone snack, blend them into nut butter, or use crushed macadamias as a coating for fish or chicken.

3. Brazil Nuts: Selenium Powerhouses

Brazil nuts are large, distinctive nuts that offer exceptional nutritional value, particularly as a source of selenium.

Nutritional Profile per 1 ounce (28 grams):

• Total carbs: 3 grams
• Dietary fiber: 2 grams
• Net carbs: 1 gram
• Protein: 4 grams
• Fat: 19 grams
• Calories: 187

Just one Brazil nut can provide over 100% of your daily selenium requirement. Selenium is a crucial mineral that plays important roles in thyroid function, immune system health, reproduction, and protecting cells from oxidative damage.

Brazil nuts also contain vitamin E, magnesium, and healthy fats. However, due to their extremely high selenium content, it’s recommended to limit consumption to just a few nuts per day to avoid exceeding safe selenium intake levels.

These nuts have a rich, creamy texture and can be enjoyed raw or added to trail mixes and low carb snack combinations.

4. Walnuts: Brain-Boosting Omega-3s

Walnuts are distinctive with their wrinkled appearance and are renowned for their brain-supporting nutrients, particularly omega-3 fatty acids.

Nutritional Profile per 1 ounce (28 grams):

• Total carbs: 4 grams
• Dietary fiber: 2 grams
• Net carbs: 2 grams
• Protein: 4 grams
• Fat: 18 grams
• Calories: 185

Walnuts are one of the best plant-based sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. They’re also rich in antioxidants, particularly polyphenols, which have anti-inflammatory and anti-cancer properties.

Regular walnut consumption has been linked to numerous health benefits including improved heart health, better cognitive function, reduced inflammation, and potentially lower risk of certain cancers and type 2 diabetes. Research also suggests that eating walnuts may support healthy aging and longevity.

Add chopped walnuts to salads, use them in low carb baking, or enjoy them as a satisfying snack paired with cheese.

5. Hazelnuts: Vitamin E Rich Delights

Hazelnuts, also known as filberts, are round nuts with a sweet, slightly bitter flavor that pairs wonderfully with both sweet and savory dishes.

Nutritional Profile per 1 ounce (28 grams):

• Total carbs: 5 grams
• Dietary fiber: 3 grams
• Net carbs: 2 grams
• Protein: 4 grams
• Fat: 17 grams
• Calories: 178

Hazelnuts are an excellent source of vitamin E, a powerful antioxidant that protects cells from oxidative stress. They also provide good amounts of manganese, copper, vitamin K, and B vitamins.

These nuts are high in L-arginine, an amino acid that helps produce nitric oxide in the body. Nitric oxide is essential for healthy blood vessels, improved circulation, and maintaining healthy blood pressure levels.

The combination of fiber, monounsaturated fats, and various bioactive compounds in hazelnuts makes them particularly beneficial for cardiovascular health and inflammation reduction.

Enjoy hazelnuts roasted for enhanced flavor, add them to low carb granola, or use hazelnut flour in baking.

6. Pine Nuts: Delicate and Nutritious

Pine nuts are small, elongated seeds harvested from pine cones. Despite their diminutive size, they pack impressive nutritional value.

Nutritional Profile per 1 ounce (28 grams):

• Total carbs: 4 grams
• Dietary fiber: 1 gram
• Net carbs: 3 grams
• Protein: 4 grams
• Fat: 19 grams
• Calories: 191

Pine nuts contain vitamins E and K, along with important minerals like magnesium, zinc, copper, and phosphorus. Their high oil content gives them a distinctive buttery texture and delicate flavor.

These nuts contain pinolenic acid, a unique fatty acid that research suggests may have appetite-suppressing effects and could support weight management efforts. Pine nuts also provide antioxidants and anti-inflammatory compounds that support overall health.

Toast pine nuts lightly to enhance their flavor, sprinkle them over salads, add to pesto, or use as a garnish for roasted vegetables.

7. Peanuts: The Affordable Protein Option

While technically a legume, peanuts are nutritionally similar to tree nuts and are commonly enjoyed in the same ways.

Nutritional Profile per 1 ounce (28 grams):

• Total carbs: 6 grams
• Dietary fiber: 2 grams
• Net carbs: 4 grams
• Protein: 7 grams
• Fat: 14 grams
• Calories: 161

Peanuts are particularly notable for their high protein content compared to most tree nuts. They’re also rich in folate, vitamin E, niacin, magnesium, phosphorus, and contain powerful antioxidants including resveratrol.

Research has associated regular peanut consumption with reduced risk of cardiovascular disease, better weight management, and lower rates of certain chronic diseases. The combination of protein, fiber, and healthy fats makes peanuts particularly satiating.

Choose raw or dry-roasted peanuts without added oils or sugars for the healthiest option. Peanuts work well in Asian-inspired low carb dishes, as a portable snack, or ground into natural peanut butter.

8. Almonds: The Versatile Favorite

Almonds are among the most popular and versatile nuts, widely available and suitable for countless culinary applications.

Nutritional Profile per 1 ounce (28 grams):

• Total carbs: 6 grams
• Dietary fiber: 3 grams
• Net carbs: 3 grams
• Protein: 6 grams
• Fat: 14 grams
• Calories: 164

Almonds provide excellent amounts of vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese. They’re also a good source of plant-based protein and fiber, both of which contribute to feelings of fullness.

Studies have shown that incorporating almonds into your diet may support weight management, improve cholesterol levels, reduce inflammation, and help regulate blood sugar levels. The high vitamin E content acts as a powerful antioxidant, protecting cells throughout the body.

Almonds are incredibly versatile—enjoy them raw, roasted, sliced, or slivered. Almond flour and almond meal are popular low carb baking alternatives, while almond butter makes an excellent spread or smoothie ingredient.

9. Low Carb Nut Butters: Convenient and Delicious

Natural nut butters provide all the nutritional benefits of whole nuts in a creamy, spreadable form that’s perfect for low carb diets.

Almond Butter (per tablespoon/16 grams):

• Total carbs: 3 grams
• Dietary fiber: 2 grams
• Net carbs: 1 gram
• Protein: 3 grams
• Fat: 9 grams

Natural Peanut Butter (per tablespoon/16 grams):

• Total carbs: 4 grams
• Dietary fiber: 1 gram
• Net carbs: 3 grams
• Protein: 4 grams
• Fat: 8 grams

When choosing nut butters, always select natural versions with minimal ingredients—ideally just nuts and perhaps a small amount of salt. Avoid products with added sugars, hydrogenated oils, or unnecessary additives that increase carb content.

Nut butters are incredibly versatile in low carb cooking. Use them as spreads for low carb bread or vegetables, blend into smoothies for added protein and healthy fats, stir into low carb oatmeal alternatives, or use as a base for sauces and dressings.

Other low carb nut butter options include macadamia nut butter, cashew butter (though slightly higher in carbs), and pecan butter.

Nuts to Limit or Avoid on a Low Carb Diet

While most nuts fit reasonably well into low carb eating plans, some are higher in carbohydrates and should be consumed in moderation or avoided if you’re following a very strict low carb or ketogenic diet.

Higher carb nuts include:

• Cashews: 8 grams net carbs per ounce
• Pistachios: 5 grams net carbs per ounce
• Chestnuts: 12 grams net carbs per ounce

These nuts aren’t necessarily unhealthy, but their higher carb content means you’ll need to be more mindful of portion sizes if including them in your low carb meal plan.

Health Benefits of Low Carb Nuts

Heart Health Support

The monounsaturated and polyunsaturated fats found in nuts have been extensively studied for their cardiovascular benefits. Regular nut consumption has been associated with improved cholesterol profiles, reduced inflammation, better blood pressure control, and decreased risk of heart disease.

Weight Management

Despite being calorie-dense, nuts can support weight management efforts. Their combination of protein, fiber, and healthy fats promotes satiety and helps control appetite. Studies have shown that people who regularly consume nuts tend to maintain healthier body weights.

Blood Sugar Control

The low carb, high fiber, and healthy fat content of nuts makes them excellent for blood sugar management. They cause minimal blood sugar spikes and can help improve insulin sensitivity when incorporated into a balanced diet.

Brain Health

Many nuts, particularly walnuts, contain nutrients that support cognitive function and brain health. The omega-3 fatty acids, antioxidants, and vitamin E found in nuts may help protect against age-related cognitive decline.

Reduced Inflammation

Chronic inflammation is linked to numerous health problems. The antioxidants, healthy fats, and other bioactive compounds in nuts have demonstrated anti-inflammatory effects that may help reduce disease risk.

How to Incorporate Low Carb Nuts into Your Diet

Portion Control Tips

While nuts are nutritious, they’re also calorie-dense. Here are some tips for appropriate portions:

• A standard serving is 1 ounce (28 grams) or about a small handful
• Pre-portion nuts into small containers or bags to avoid overeating
• Measure servings until you can accurately estimate proper portions
• Consider your total daily macros when planning nut consumption

Creative Ways to Enjoy Nuts

• Snacking: Keep portioned servings of mixed nuts for convenient, satisfying snacks
• Salad toppers: Add crunch and nutrition to salads with chopped nuts
• Nut crusts: Use crushed nuts as a low carb coating for fish or chicken
• Smoothie boosters: Blend nut butters into smoothies for added creaminess and nutrition
• Low carb baking: Use nut flours as alternatives to wheat flour in baking
• Trail mix: Create custom low carb trail mixes with nuts, seeds, and unsweetened coconut
• Nut milk: Make homemade nut milk for a low carb dairy alternative

Buying and Storage Tips

Selecting Quality Nuts

• Choose raw or dry-roasted nuts over oil-roasted versions
• Avoid nuts with added sugars, honey, or flavored coatings
• Check for freshness—nuts should smell pleasant, not rancid
• Buy from stores with high turnover to ensure freshness
• Consider buying in bulk if you’ll use them quickly

Proper Storage

Nuts contain oils that can go rancid when exposed to heat, light, and air. Follow these storage guidelines:

• Store nuts in airtight containers in a cool, dark place
• Refrigerate nuts for longer shelf life (up to 6 months)
• Freeze nuts for extended storage (up to 1 year)
• Keep different nut varieties in separate containers to prevent flavor transfer
• Always check for rancidity before consuming stored nuts

Potential Concerns and Considerations

Allergies

Tree nut and peanut allergies are common and can be severe. If you have a known nut allergy, avoid all nuts and nut products. If you experience symptoms like itching, swelling, difficulty breathing, or digestive distress after eating nuts, consult a healthcare provider immediately.

Oxalates

Some nuts, particularly almonds, contain oxalates, which can contribute to kidney stone formation in susceptible individuals. If you’re prone to kidney stones, consult with your healthcare provider about appropriate nut consumption.

Phytic Acid

Nuts contain phytic acid, which can interfere with mineral absorption. Soaking and sprouting nuts can reduce phytic acid content, though this isn’t necessary for most people eating a varied diet.

Omega-6 to Omega-3 Ratio

Some nuts are higher in omega-6 fatty acids compared to omega-3s. While omega-6 fats aren’t inherently harmful, maintaining a balanced ratio with omega-3s is important. Include fatty fish and other omega-3 sources in your diet alongside nuts.

Frequently Asked Questions

Can I eat nuts every day on a low carb diet?

Yes, moderate daily nut consumption fits well into most low carb eating plans. Aim for 1-2 ounces per day, choosing primarily the lowest carb options, and ensure they fit within your daily carb limits.

Will eating nuts kick me out of ketosis?

As long as you stay within your daily carb limit and choose low carb nuts, they shouldn’t interfere with ketosis. Stick to nuts with 3 grams or fewer net carbs per serving and practice portion control.

Are roasted nuts as healthy as raw nuts?

Dry-roasted nuts are nearly as nutritious as raw nuts. However, avoid nuts roasted in oils or with added sugars, as these add unwanted calories and carbs. Roasting can actually improve antioxidant availability in some nuts.

Can I lose weight eating nuts?

Yes, when consumed in appropriate portions as part of a balanced low carb diet, nuts can support weight loss. Their protein, fiber, and healthy fats promote satiety and help control appetite between meals.

What’s the best time to eat nuts?

There’s no specific “best” time to eat nuts. They work well as snacks between meals, as part of meals for added nutrition and satisfaction, or before workouts for sustained energy.

Conclusion

Nuts are nutritional powerhouses that fit perfectly into low carb and ketogenic eating plans. From pecans and macadamias with just 1-2 grams of net carbs per serving to versatile almonds and protein-rich peanuts, there’s a low carb nut to suit every preference.

These nutrient-dense foods provide essential vitamins, minerals, healthy fats, and plant-based protein while delivering numerous health benefits including improved heart health, better blood sugar control, enhanced weight management, and reduced inflammation.

By choosing the right nuts, practicing appropriate portion control, and incorporating them thoughtfully into your meal plan, you can enjoy all the flavor and nutrition nuts offer while staying within your low carb macros.

Remember to select high-quality nuts without added sugars or unhealthy oils, store them properly to maintain freshness, and enjoy them in a variety of ways to keep your low carb diet interesting and satisfying.

Whether you’re following a ketogenic diet, managing diabetes, or simply looking to reduce your carbohydrate intake for better health, these 9 low carb nuts deserve a place in your daily nutrition plan.

Sources:

• USDA FoodData Central – Nutritional Database
• National Institutes of Health (NIH)
• PubMed Central – Medical Research Database
• American Heart Association
• American Diabetes Association