Low carb nuts – the best and the worst

The best and the worst

All nuts provide healthy fats, vitamins, and minerals, and eating them may even help improve some heart disease risk factors.

The three lowest carb options are to the left – Brazil, macadamia and pecan nuts. These should be the first choices for nuts when following a low carb diet as they are low in carbs, high in fat, and most people find them delicious! Although, a word of caution about Brazil nuts. They are a fantastic source of selenium, and only one or two per day can supply you will all the selenium you need. Just don’t over do it! More than 20 could lead to selenium toxicity.

The group in the middle can be enjoyed in moderation by most people on low carb.

The worst options are to the right, pistachio and (especially) cashew nuts. Be very careful with these nuts if you’re trying to maintain a ketogenic diet, as the carb grams will quickly add up. Just two handfuls of cashews contain 20 grams, the daily allowance on a strict low carb diet.

Also, keep in mind that regardless of their carb counts, nuts are delicious and can be easy to overeat. So keep portions modest, especially if you want to lose weight.

Salt and reward

Most people find that nuts taste better and get more rewarding when they are salted.

A good option is to just bring out a small bowl of nuts, not the entire bag.

Top 7 low carb nuts

Here’s our list of the top 7 low carb nuts, ranked by the amount of carbs.

1. Pecan nuts – 100 g (3½ ounces or about three handfuls) contains 4 grams of net carbs.
2. Brazil nuts – 100 g contains 4 grams of net carbs.
3. Macadamia – 100 g contains 5 grams of net carbs.
4. Hazel nuts – 100 g contains 7 grams of net carbs.
5. Walnuts – 100 g contains 7 grams of net carbs.
6. Peanuts – 100 g contains 8 grams of net carbs.
7. Almonds – 100 g contains 9 grams of net carbs. Almonds can also be ground into almond flour. Its neutral flavor makes it a good substitute for high carb flours, and it’s used in many low carb recipes for bread or even pizza.

More

A low carb diet for beginners 

Low-carb foods