Healthy Nuts That Are Low in Carbs

1. Pecans

Pecans are healthy nuts that give a host of nutritional benefits.

They’re not only low in carbs and high in fiber but also packed with essential nutrients like thiamine (vitamin B1), magnesium, phosphorus, and zinc.

• Carbs per 1-ounce (28-gram) serving: 4 grams
• Carbs per 100 grams: 14 grams
• Net carbs per 1-ounce (28-gram) serving: 1 gram
• Percent of calories from carbs: 8%

Pecans are extremely low in carbs, giving a little over 1 gram of net carbs per 1-ounce (28-gram) serving. Usually referred to as edible carbs, net carbs is the number of carbs in total food minus the fiber content.

Your body doesn’t easily absorb naturally happening fiber in whole foods; it’s often subtracted from a food’s total carb content to show the number of the net or absorbable carbs.

Fiber, particularly the soluble fiber seen in nuts like pecans, has decreased blood sugar and promoted other blood markers linked to heart disease, including “bad” LDL cholesterol.

Adding 1.5 ounces (42 grams) of pecans per day to an unhealthy diet has been found to significantly reduce heart disease risk factors in overweight adults, including triglycerides, very-low-density lipoprotein (VLDL) cholesterol, and blood sugar.

According to a review of 12 studies, diets that include at least 2 ounces (56 grams) of tree nuts, including pecans per day, provide significant reductions in fasting blood sugar and HbA1c, a marker of long-term blood sugar control.

2. Macadamia Nuts

Macadamia nuts are low-carb, high-fat nuts that are low-carb meal plans.

This nut has a great source of B vitamins, iron, copper, magnesium, and manganese.

• Carbs per 1-ounce (28-gram) serving: 4 grams
• Carbs per 100 grams: 14 grams
• Net carbs per 1-ounce (28-gram) serving: 2 grams
• Percent of calories from carbs: 8%

These buttery-tasting nuts are also rich in monounsaturated fats.

Studies reveal that foods high in monounsaturated fats help heart health by reducing cholesterol levels and improving markers of inflammation in your body.

A study in 17 men with high cholesterol found that 40–90 grams of macadamia nuts per day significantly decreased some blood markers of inflammation and oxidative stress.

Following a diet high in flavonoid-rich foods, such as macadamia nuts, may decrease your risk of heart disease, cognitive decline, diabetes, and some cancers.

Brazil nuts are healthy, low-carb nuts that are packed with important nutrients.

They’re renowned for their high concentration of selenium. Just one Brazil nut delivers over 100% of the Reference Daily Intake (RDI).

• Carbs per 1-ounce (28-gram) serving: 3 grams
• Carbs per 100 grams: 12 grams
• Net carbs per 1-ounce (28-gram) serving: 1 gram
• Percent of calories from carbs: 8%

Selenium is a mineral linked to many crucial bodily functions like metabolism, DNA production, and immune response.

It’s also required for thyroid health and acts as a potent antioxidant, protecting your cells against free radical damage. Studies have shown that eating Brazil nuts effectively reduces multiple markers of inflammation and improves cholesterol levels.

Because Brazil nuts are very high in selenium, it’s suggested that adults keep intake to under four nuts per day to avoid exceeding the upper limit of 400 mcg.

4. Walnuts

Walnuts are not only low in carbs but also loaded with nutrients, such as B vitamins, iron, magnesium, zinc, polyphenol antioxidants, and fiber.

• Carbs per 1-ounce (28-gram) serving: 4 grams
• Carbs per 100 grams: 14 grams
• Net carbs per 1-ounce (28-gram) serving: 2 grams
• Percent of calories from carbs: 8%

Eating walnuts regularly has been shown to improve heart health, reduce blood pressure, promote brain function, and even boost weight loss.

For example, a 12-month study in 293 people found that those who received dietary counseling and ate 30 grams or about 1 ounce of walnuts per day achieved significantly greater weight loss than those who received dietary counseling alone.

Walnuts are high in healthy fats, including a plant source of omega-3 fats called alpha-linolenic acid (ALA).

Diets high in ALA-rich foods have been found to reduce the risk of heart disease and stroke.

Additionally, walnuts have been shown to improve blood sugar control in people with type 2 diabetes.

5. Hazelnuts

Hazelnuts are rich in healthy fats, fiber, vitamin E, manganese, and vitamin K.

• Carbs per 1-ounce (28-gram) serving: 5 grams
• Carbs per 100 grams: 17 grams
• Net carbs per 1-ounce (28-gram) serving: 2 grams
• Percent of calories from carbs: 10%

They also contain numerous antioxidants that aid in fighting inflammation in your body.

In addition, these nuts are high in L-arginine, an amino acid that is a precursor to nitric oxide. Nitric oxide is a neurotransmitter that helps blood vessels relax and is important for heart health.

Hazelnuts are also rich in fiber and monounsaturated fats, both of which are beneficial for heart health.

Studies show that diets rich in hazelnuts help protect against heart disease by reducing inflammation, lowering blood pressure, and decreasing “bad” LDL cholesterol levels.

Sourced from the cones of pine trees, pine nuts have a distinct flavor and buttery texture due to their high oil content.

They’re an excellent source of nutrients and particularly high in vitamin E, manganese, magnesium, vitamin K, zinc, copper, and phosphorus.

• Carbs per 1-ounce (28-gram) serving: 4 grams
• Carbs per 100 grams: 13 grams
• Net carbs per 1-ounce (28-gram) serving: 3 grams
• Percent of calories from carbs: 8%

Like many other nuts, pine nuts have been shown to benefit heart health by lowering cholesterol levels and preventing plaque buildup in blood vessels.

What’s more, people who consume tree nuts, including pine nuts, regularly weigh less than those who don’t.

Plus, frequent tree nut consumption has been linked to lower levels of insulin resistance, reduced blood sugar, decreased inflammation, and increased levels of “good” HDL cholesterol.

Try adding pine nuts to homemade trail mixes, sprinkling them on salads, toasting them, or eating them raw for a healthy, simple snack.

Though peanuts are technically legumes, they’re commonly considered nuts and enjoyed the same way.

Peanuts contain a wide array of nutrients, including folate, vitamin E, magnesium, phosphorus, zinc, and copper.

They’re also an excellent source of plant-based protein, with a 1-ounce (28-gram) serving to deliver an impressive 7 grams.

• Carbs per 1-ounce (28-gram) serving: 6 grams
• Carbs per 100 grams: 21 grams
• Net carbs per 1-ounce (28-gram) serving: 4 grams
• Percent of calories from carbs: 14%

Peanuts are rich in antioxidants, including resveratrol, a phenolic antioxidant that has been shown to have protective effects against heart disease, certain cancers, and cognitive decline.

Studies have shown that eating peanuts may promote weight loss and protect against heart disease.

Since they’re high in protein and have a pleasant, mild taste, peanuts make an excellent and filling ingredient paired with various healthy foods.

8. Almonds

Almonds are low-carb nuts that pack a powerful nutritional punch.

They’re an excellent source of vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese.

• Carbs per 1-ounce (28-gram) serving: 6 grams
• Carbs per 100 grams: 22 grams
• Net carbs per 1-ounce (28-gram) serving: 3 grams
• Percent of calories from carbs: 15%

Almonds also happen to be particularly high in protein delivering 6 grams per 1-ounce (28-gram) serving.

Research has shown that a diet rich in almonds promotes weight loss by significantly reducing hunger and curbing your desire to eat.

Whole almonds pair well with various foods and are a convenient option for snacking on the go.

Additionally, almonds can be made into other low-carb ingredients.

For example, almond flour is a popular substitute for traditional all-purpose flour and can be used to make low-carb-friendly versions of recipes like pancakes, muffins, and crackers.

9. Low-Carb Nut Butters

Aside from low-carb whole nuts, there are delicious nut butter options for those following low-carb meal plans.

Almond Butter

• Carbs per 1-ounce (28-gram) serving: 6 grams
• Carbs per 100 grams: 21 grams
• Net carbs per 1-ounce (28-gram) serving: 5 grams
• Percent of calories from carbs: 13%

Natural Peanut Butter

• Carbs per 1-ounce (28-gram) serving: 5 grams
• Carbs per 100 grams: 19 grams
• Net carbs per 1-ounce (28-gram) serving: 3 grams
• Percent of calories from carbs: 8%

Natural nut butter without adding ingredients like sugar provides the same nutritional benefits as whole nuts but can be used in different ways, such as a low-carb spread for fruits and crackers. It can also be added to low-carb smoothies to provide a boost of protein and healthy fats.