| Food | Net Carbs / 100g | Keto Score |
|---|---|---|
| pecans | 4.3g | ✅ Keto |
| pumpkin seeds | 4.7g | ✅ Keto |
| macadamia nuts | 4.8g | ✅ Keto |
| almond flour 1 cup | 6.9g | ✅ Keto |
| walnuts | 7.0g | ✅ Keto |
Nuts and seeds occupy a valuable middle ground in low-carb eating: they're naturally high in fat and protein, shelf-stable, and portable — but their carb content varies enough that the specific nut matters significantly for anyone tracking net carbs on keto.
The lowest-carb nuts per 100g are pecans (3.7g net carbs), Brazil nuts (3.5g), macadamia nuts (5.2g), and walnuts (6.7g). These are genuinely keto-friendly in normal portion sizes. A 28g (1oz) handful of pecans delivers just 1g net carbs. Almonds are popular and moderate at 9.1g per 100g — a 28g serving contains about 2.6g net carbs.
Cashews are the outlier to watch. Despite being a "nut," cashews contain 26.9g net carbs per 100g — more than five times the carbs of macadamia nuts. A single 1oz serving of cashews has 7.7g net carbs. Peanuts sit in the middle at 9.7g/100g (technically legumes, not tree nuts). Nut butters concentrate whatever carb level the underlying nut has — almond butter runs 9g/100g while peanut butter averages 11g/100g, though sugar-free versions exist.
The lowest-carb nuts per 100g: Brazil nuts (3.5g), pecans (3.7g), macadamia nuts (5.2g), walnuts (6.7g), hazelnuts (7g), and almonds (9.1g). Cashews are the highest-carb nut at 26.9g — five times more than macadamia.
Peanuts are moderate-carb at 9.7g net carbs per 100g (though they're technically legumes, not tree nuts). A 28g (1oz) serving has about 2.7g net carbs, which fits a keto budget. However, peanut butter often contains added sugar — check labels and choose natural or no-sugar-added varieties.
Yes — almonds are keto-friendly. A 28g (1oz) serving contains about 2.6g net carbs. They're also high in fiber, magnesium, and vitamin E. Almonds are one of the most popular keto snacks and work well as almond flour in keto baking.
Most seeds are low-to-moderate in net carbs. Chia seeds are very keto-friendly — despite 42g total carbs per 100g, they have 38g of fiber, leaving just 4g net carbs. Flaxseeds are similar at 1.8g net carbs per 100g (mostly fiber). Pumpkin seeds (15g/100g) and sunflower seeds (15g/100g) are higher but still workable in portions.
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