Keto nuts and seeds, ranked by net carbs
Fat-dense and convenient, but net carbs vary five-fold between types.
Which nuts and seeds are keto?
Nuts look similar but vary five-fold in net carbs. Pecans, macadamias, Brazil nuts, flax and pumpkin seeds are the lowest. Almonds and walnuts are moderate. Cashews and pistachios are the starchy outliers and are easiest to overeat.
The real risk with nuts is energy, not carbs: a 28 g handful is 160–200 kcal, and a bag can be 1,000. Pre-portion them. Almonds and chia are also high in oxalate, worth knowing if you bake heavily with almond flour.
Put them to work: almond flour and flax are the base of keto crackers, granola and cookies. Chia and flax add fibre, which helps with keto constipation.
Lowest: Flax seeds, Brazil nuts, Pecans, Pumpkin seeds, Macadamia nuts. Highest: Cashews.
| Food | Verdict | Net carbs / 100 g | Typical serving | Net carbs / serving |
|---|---|---|---|---|
| Flax seeds | Keto-friendly | 1.6 g | two tablespoons ground | 0.2 g |
| Brazil nuts | Keto-friendly | 4.2 g | two nuts | 0.4 g |
| Pecans | Keto-friendly | 4.3 g | 19 halves | 1.2 g |
| Pumpkin seeds | Keto-friendly | 4.7 g | a quarter cup | 1.4 g |
| Macadamia nuts | Keto-friendly | 5.2 g | 10–12 nuts | 1.5 g |
| Walnuts | Keto-friendly | 7 g | 14 halves | 2 g |
| Peanuts | Keto in moderation | 7.6 g | a small handful | 2.1 g |
| Chia seeds High oxalate | Keto-friendly | 7.7 g | two tablespoons | 1.8 g |
| Almonds High oxalate | Keto in moderation | 9.1 g | a small handful (23 nuts) | 2.5 g |
| Peanut butter | Keto in moderation | 14 g | two tablespoons | 4.5 g |
| Pistachios | Keto in moderation | 16.6 g | 49 kernels | 4.6 g |
| Cashews | Not keto-friendly | 26.9 g | 18 nuts | 7.5 g |
Verdicts use a typical serving against a 20 g net-carb day: under 10% is keto-friendly, 10–30% is moderation, over 30% is not keto-friendly. Data: USDA FoodData Central.
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