The best nuts for keto are the ones lowest in net carbs: Brazil nuts, pecans and macadamias lead on USDA-based figures, while cashews and pistachios sit at the high end and need smaller portions.
Nuts are a staple of low-carb eating because they are rich in fat and fiber, but they are not all alike. This page compares eight common nuts, shows how portion size changes the math, and fits into the wider keto shopping list that sorts everyday foods by carb load.
Net carbs in eight common nuts
Net carbs are total carbohydrate minus dietary fiber, the figure most keto trackers use. A review in the journal Nutrients, republished on PubMed Central, compares eight tree nuts per 100 g using USDA FoodData Central data. All except Brazil nuts are raw and unsalted. The table below adds two calculated columns: net carbs per 100 g, and net carbs in a 28 g handful.
The ranking is clear. Brazil nuts come out lowest by a hair, with pecans and macadamias close behind. Walnuts and hazelnuts form a middle group. Almonds are higher in total carbohydrate but also carry the most fiber of the group, which pulls their net figure down. Pistachios and cashews have the most net carbs by a wide margin.
| Nut | Carbohydrate per 100 g | Fiber per 100 g | Net carbs per 100 g | Net carbs per 28 g |
|---|---|---|---|---|
| Brazil nut | 11.7 g | 7.5 g | 4.2 g | 1.18 g |
| Pecan | 13.9 g | 9.6 g | 4.3 g | 1.2 g |
| Macadamia | 13.8 g | 8.6 g | 5.2 g | 1.46 g |
| Walnut | 13.7 g | 6.7 g | 7 g | 1.96 g |
| Hazelnut | 16.7 g | 9.7 g | 7 g | 1.96 g |
| Almond | 21.6 g | 12.5 g | 9.1 g | 2.55 g |
| Pistachio | 27.2 g | 10.6 g | 16.6 g | 4.65 g |
| Cashew | 30.2 g | 3.3 g | 26.9 g | 7.53 g |
Carbohydrate and fiber values come from the Nutrients review on PubMed Central, which cites USDA FoodData Central. Net carbs are calculated by subtracting fiber from carbohydrate, and the per-handful column uses the 28 g handful defined in Harvard’s Nutrition Source article on nuts.
Why fiber matters when counting nuts
Looking only at total carbohydrate, as given in the Nutrients review, would make almonds appear to be a poor keto choice, with 21.6 g per 100 g. Their 12.5 g of fiber changes the picture: the net figure is 9.1 g per 100 g. Cashews show the opposite pattern. They list 30.2 g of carbohydrate with only 3.3 g of fiber, so most of the carbohydrate counts.
That is why a nut that sounds healthy can still use up a day’s carb allowance faster than expected. A person who eats nuts as a snack, rather than weighing a single portion, can pass a strict limit without noticing. Using the net figure per handful makes the comparison fairer than judging by total carbohydrate alone.
The lowest-carb picks
In the Nutrients review, pecans have 4.3 g of net carbs per 100 g, which works out to about 1.2 g in a 28 g handful. A Cleveland Clinic guide counts 15 pecan halves in a 1-ounce serving.
Brazil nuts have 4.2 g of net carbs per 100 g, roughly 1.18 g per handful. The same Cleveland Clinic page puts a 1-ounce serving at 8 medium-sized Brazil nuts, which makes the serving easy to portion.
Macadamias have 5.2 g of net carbs per 100 g, about 1.46 g per handful. Cleveland Clinic describes macadamia nuts as low in carbs and sugar, and counts 12 macadamia nuts in a 1-ounce serving. Readers building other fat sources into a plan can read about mct oil for keto as another option.
Middle-ground nuts: walnuts, hazelnuts and almonds
In the Nutrients review, walnuts and hazelnuts both come to 7 g of net carbs per 100 g, or about 1.96 g per handful. Almonds are higher at 9.1 g per 100 g and about 2.55 g per handful. Cleveland Clinic counts 14 walnuts and 24 almonds in a 1-ounce serving, so both fit comfortably when portioned, but they leave less room than pecans for other carb sources during the day.
These nuts suit people who want variety and are willing to count. A mixed bowl of walnuts, almonds and hazelnuts averages out to a moderate net carb figure, but each nut still needs to be tallied if the daily limit is tight.
Higher-carb nuts: pistachios and cashews
Pistachios carry 16.6 g of net carbs per 100 g, about 4.65 g per handful in the Nutrients data. Cleveland Clinic counts about 49 pistachios in a 1-ounce serving.
Cashews are the highest at 26.9 g of net carbs per 100 g, or about 7.53 g per handful, and a serving is about 18 medium-sized cashews. On a plan that limits carbs tightly, a single handful of cashews can account for a large share of the day’s allowance. Many low-carb plans treat them as an occasional item, or skip them in favor of the nuts above.
Portions, calories and buying tips
Nuts are calorie-dense. Harvard’s Nutrition Source gives an average of 185 calories per ounce for walnuts and warns that a handful a day could add 10 pounds or more in a year if the calories are not offset elsewhere. A scale or a measured scoop keeps portions honest.
The same Harvard article links regular nut eating with health benefits. In a study of over 210,000 health professionals, people who ate one ounce of nuts five or more times per week had a 14% lower risk of cardiovascular disease. That is an association from observational data and does not prove that nuts caused the difference.
When buying, plain nuts are the simplest choice. Harvard’s researchers note that nuts covered in chocolate or carrying a lot of sugar or sodium are less beneficial, and coatings, honey roasting and candied glazes also add carbs that the raw figures above do not include. Reading the label for added sugar is worthwhile.
Nuts are one part of a low-carb plan, and fruit is another. Readers asking are strawberries keto friendly will find USDA figures for berries on that page. People with diabetes, kidney disease or a pregnancy, and anyone taking medication, should talk to a clinician before changing their diet.
Frequently asked questions
Which nuts have the fewest net carbs?
On the USDA-based figures above, Brazil nuts have the fewest at 4.2 g per 100 g, with pecans at 4.3 g and macadamias at 5.2 g close behind. All three are well below pistachios and cashews.
Are cashews allowed on keto?
Cashews have 26.9 g of net carbs per 100 g, the highest of the eight nuts compared. Whether they fit depends on a person’s daily carb limit and portion size.
How many nuts make a serving?
Harvard defines a handful as 28 g, or one ounce. Cleveland Clinic counts 24 almonds, 15 pecan halves or 12 macadamia nuts in that amount.
Do almonds count as low carb?
Almonds list 21.6 g of carbohydrate per 100 g but 12.5 g of fiber, leaving 9.1 g of net carbs. That is moderate: lower than pistachios and cashews, higher than pecans.
