Do you wonder how many carbs are in nuts? What’s your favourite nut? Does it pass the low carb test?

This is a guide to the most popular nuts. It includes how many carbs in each nut variety and their nutritional benefits.

nuts in bowls

Nuts are a great low-carb snack but some nuts have more carbs than others.

They are an excellent source of healthy fats but be mindful of portion size. It helps to put a few nuts in your hand and put the packet away. Eating straight from the pack you can easily lose track of how many you’ve had – classic calorie creep.

Enjoy them occasionally – read more on portion control here

Nuts are better for snacking than junk food, they are easily portable and some are effective as a flour replacement in low carb baking such as almond meal/flour.

Some nuts are higher in carbs like cashews, pistachios, chestnuts so let’s take a look at each one.

All values are net carbs, calculated by total carbs – fibre = net carbs

Carb values listed are for raw nuts, they will be higher for roasted and salted nuts.

One serving of nuts or seeds is ¼ cup or 28g.
This amount will fit into the palm of your hand.
 

Almonds

carbs in nuts - almonds

9.1g net carbs per 100g

Calories: 579
Carbohydrates: 21.6g
Fibre: 12.5g
Sugar: 4.4g
Fat: 49.9g
Protein 21g

One of the world’s most popular nuts. Almonds originated in the Middle East and are available in many different forms including almond flour and almond milk.

Almond flour is popular in low-carb baking as a replacement for wheat flour and almond meal is a great substitute for breadcrumbs.

Almonds are an excellent source of Vitamins B2, B3, E, magnesium, zinc, copper, manganese, phosphorous

Brazil Nuts

carbs in brazil nuts

4.2g net carbs per 100g

Calories: 659
Carbohydrates: 11.7g
Fibre: 7.5g
Sugar: 2.3g
Fat: 67.1g
Protein 14.3g

The Brazil nut is a very large nut, in fact, the largest of all nuts. A handful portion size is only a few. They are a low cab nut compared to other options.

A tree nut that grows in South America, predominantly in Brazil in the Amazon rainforest. They have a very nutty flavour and work well in pesto, as nut butter, mayo, dipped in dark chocolate or chopped up in grain-free granola.

Brazil nuts are the world’s biggest source of selenium. They also contain Vitamin B1, magnesium, zinc, copper, and iron.

Cashews

carbs in nuts - cashews

26.9g net carbs per 100g

Calories: 553
Carbohydrates: 30.2g
Fibre: 3.3g
Sugar: 5.9g
Fat: 43.9g
Protein 18.2g

Cashews are high in carbs compared to other nuts, but oh so delicious. If you love them, these ones are hard to give up when you start your low-carb lifestyle.

A true tree nut they are grown in Africa and Asia.

Cashews have a lovely creamy texture, and are easy to overindulge in.

They are readily available in supermarkets often cooked in seed oils and salted.

Vegans use cashew milk, cream, and cheese to replace dairy.

Vitamins B1, B6, K, copper, magnesium, zinc, manganese, phosphorous

Chestnuts

Left: the edible chestnut with a tassel point. Right: the toxic horse chestnut.

66.7g net carbs per 100g

Calories: 369
Carbohydrates: 78.4g
Fibre: 11.7g
Sugar: 11.7g
Fat: 3.9g
Protein 5g

Chestnuts are very popular in the northern hemisphere. You will see them for sale in Autumn and Winter, often roasting on an open fire in New York streets in winter.

Edible chestnuts are easy to tell apart from toxic species like horse chestnut or buckeye. The inedible horse chestnuts have a green fleshy, bumpy husk with small ‘thorns’.

Toxic and edible chestnuts both produce a brown nut, but edible chestnuts have a small point on the nut. The toxic horse chestnut is round and smooth. See image above for differences.

Chestnuts are high in carbohydrates but low in fat.

They are a versatile nut and can be roasted, barbecued, boiled, or grilled. When cooked they can be added to stews, stir fry, stuffing for roast meat or soup.

Chestnuts are high in Vitamin C, unlike other nuts. They also contain Vitamins B1, B6, folate, copper, manganese, and potassium.

Hazelnuts

carbs in nuts - hazelnuts

7g net carbs per 100g

Calories: 628
Carbohydrates: 16.7g
Fibre: 9.7g
Sugar: 4.3g
Fat: 60.8g
Protein 15g

Hazelnuts are one of the most popular types of nuts and are very often used in cakes and desserts. They are a low-carb nut and pair particularly well with chocolate and coffee.

Predominantly grown in Turkey with two-thirds of the world’s production alongside Iran and Syria.

Nutella is probably the most well know hazelnut spread. However, did you know there is barely any of the nut in each jar – just 50 or 13% of ingredients.

Hazelnuts are sweet and mild and are great raw but go to the next level of flavour when roasted.

The nuts are a very rich source of Vitamin E, copper, and manganese. They are also a source of Vitamins B1, B6, zinc, phosphorus, and magnesium.

Macadamias

carbs in nuts - macadamia

5.2g net carbs per 100g

Calories: 718
Carbohydrates: 13.8g
Fibre: 8.6g
Sugar: 4.6g
Fat: 75.8g
Protein 7.9g

Macadamia nuts are native to Australia. They are a very tasty, creamy nut but are also expensive. High in healthy fat – 75% means you feel fuller longer when you eat them.

Macadamias can be used for crunch in salads and are popular for baking cookies and cakes. They are also used to produce Macadamia oil.

Very high in manganese, copper, and Vitamins B1, macadamias also contain good levels of Vitamins B2, B3, B5, B6, magnesium, phosphorous, and iron.

Peanuts

carbs in nuts - peanuts

7.6g net carbs per 100g

Calories: 567
Carbohydrates: 16.1g
Fibre: 8.5g
Sugar: 4.7g
Fat: 49.2g
Protein 25.8g

Not actually a nut, peanuts are a legume which means they contain lectins and other anti-nutrients. Lectins are known to damage the lining of the gut wall, otherwise known as leaky gut. You can read more on lectins here.

Like cashews, peanuts are very popular and readily available in supermarkets often cooked in seed oils and salted. Buy your peanuts raw.

When choosing peanut butter always check the label for added ingredients like sugar and seed oils. It should contain only two ingredients – peanuts and salt.

You can discover how to read food labels here.

Peanuts are a great source of manganese, copper, Vitamin B3, E, and folate. They also contain good levels of Vitamins B1, B5, B6, magnesium, and zinc.

Pecans

carbs in nuts - pecans

4.3g net carbs per 100g

Calories: 691
Carbohydrates: 13.9g
Fibre: 9.6g
Sugar: 4g
Fat: 72g
Protein 9.2g

Pecans are a sweet low-carb nut, often used for baking. The United States is the world’s major producer of pecans and so they are very popular there, pecan pie anyone? However, they are also very good on their own.

Pecans are a nutritious nut, low in carbs and high in healthy fat.

Pecans contain high levels of copper and manganese as well as Vitamin B1, magnesium, zinc, phosphorous.

Pine Nuts

carbs in nuts - pinenuts

8.6g net carbs per 100g

Calories: 629
Carbohydrates: 19.3g
Fibre: 10.7g
Sugar: 8g
Fat: 61g
Protein 11.6g

Pine nuts have a lovely creamy texture and are expensive. They are not often eaten on their own but rather added to dishes.

Pine nuts are a predominant component of Middle Eastern cuisine and are a key ingredient in classic Italian pesto. They also work well toasted and added to salads.

Pine nuts contain Vitamins B1, B3, E, K, magnesium, manganese, zinc, and copper.

Pistachios

carbs in nuts - pistachios

16.6g net carbs per 100g

Calories: 560
Carbohydrates: 27.2g
Fibre: 10.6g
Sugar: 7.7g
Fat: 45.3g
Protein 20.2g

Pistachios are more often than not, sold in their shell. Some might say this is a great way to slow down your consumption of them as they are quite moreish.

Higher in carbs than many other nuts, they can also be expensive. Pistachios originate in the Middle East and are prominent in cuisine from that region. Iran is still a major producer, along with the United States.

Pistachios are high in Vitamin B1, B6, and K. They are also a great source of minerals including copper, manganese, phosphorous, potassium, and zinc.

Walnuts

carbs in nuts - walnuts

7g net carbs per 100g

Calories: 654
Carbohydrates: 13.7g
Fibre: 6.7g
Sugar: 2.6g
Fat: 65.2g
Protein 15.2g

Walnuts are another very popular nut, used for cooking and also to eat on their own.

Walnuts have a nutty taste and creamy texture. Toasting them will bring out more flavour.

They work well in granola on yoghurt, salads, crushed as coating on fish, mixed into a trail mix with other nuts and seeds. They are also often used in baking cakes, slices, and breads.

Walnuts contain Vitamin B1, B6, and folate. They are very high in manganese and copper. And also have good levels of magnesium, zinc, phosphorous.

Did the carb count on any of these nuts surprise you?

You can also check out the Guide to Seeds here.

I often make up a small bag of mixed nuts and bits of dark chocolate for long road trips. This is a great way to have a few varieties at hand.

Check out all our low-carb visual guides here.

Nutritional values are obtained from cronometer, a nutrition tracking application you can get access to for free.

carbs in nuts guide
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