Keto Nuts and Seeds: 18 Ranked From Lowest to Highest Carb

The best nuts for keto are macadamias and pecans, they are the lowest in net carbs and the highest in fat, so a small handful barely registers. Brazil nuts, hazelnuts, and most seeds are close behind. The nuts to watch are cashews and pistachios: they carry the most carbs of the popular nuts and are the easiest to overeat, so it is worth measuring them or skipping them. Below, 18 common nuts and seeds are ranked from lowest to highest net carbs, so you know exactly what to grab and what to portion out.

Net carbs are total carbs minus fiber, the number that matters for ketosis. Want the exact figure for a nut you have in the pantry? Look it up in the keto food database, or drop a whole snack into the Is My Meal Keto? checker. One thing to remember throughout: nuts and seeds are calorie-dense, so even a low-carb nut is easy to overeat by the handful.

Best keto nuts and seeds

These are low enough in net carbs that a normal serving fits an everyday keto plan. They are mostly fat and fiber, which is exactly what you want.

• Flaxseed meal, 0g net carbs. Ground flax is nearly all fat and fiber; great in baking.
• Poppy seeds, 0.5g net carbs. A tiny, low-carb flavor and crunch booster.
• Brazil nuts, 1.4g net carbs. High in fat and selenium; one or two goes a long way.
• Roasted macadamia nuts, 1.5g net carbs. The most keto nut there is: extremely high in fat, very low in carbs.
• Flaxseed, 1.6g net carbs. Whole flax adds fiber and omega-3 fats.
• Sesame seeds, 1g net carbs. Low-carb crunch for salads and stir-fries.
• Hemp hearts, 1g net carbs. Shelled hemp seeds are protein-rich and very low-carb.
• Hazelnuts, 2g net carbs. High-fat and low-carb; the base of keto chocolate spreads.
• Hemp seeds, 3g net carbs. A little higher than hearts, still an easy keto win.
• Pine nuts, 3g net carbs. Rich and buttery; a small scatter is plenty.
• Pecans, 4g net carbs. One of the lowest-carb, highest-fat tree nuts, a keto favorite.
• Pumpkin seeds, 4g net carbs. Great roasted for a savory, portable snack.
• Macadamia nuts, 5.2g net carbs. Still excellent for keto; raw macadamias run a touch higher than roasted.

Fine in moderation (portion carefully)

These are still workable on keto, but the carbs add up faster, measure a portion rather than eating from the bag.

• Walnuts, 7g net carbs. High in omega-3 fats; fine in a measured handful.
• Peanuts, 8g net carbs. Technically a legume, but low enough to fit in small servings.
• Almonds, 9g net carbs. A keto staple, but the carbs are real, stick to about 20 nuts.
• Chia seeds, 8g net carbs. Most of the carbs are fiber; a couple of tablespoons for pudding is fine.
• Sunflower seeds, 11.4g net carbs. Easy to overeat by the handful; keep the portion small.
• Mixed nuts, 12g net carbs. The average depends on the blend; the more cashews inside, the higher it climbs.

Nut and seed butters

Nut butters can be keto-friendly, but the label matters enormously. Natural, unsweetened jars are low-carb; anything with added sugar or "honey roasted" on the front is not.

• Almond butter (natural), 1.5g net carbs per serving. Unsweetened and high in fat, the best keto pick.
• Peanut butter (natural), 2g net carbs. Just peanuts and salt; a keto classic.
• Sunflower seed butter, 3g net carbs. A solid nut-free option; check for no added sugar.
• Tahini, 1g net carbs. Ground sesame seeds; the base of keto-friendly dressings and dips.
• Almond butter (sweetened), 10g net carbs. The added sugar in standard jars pushes carbs up fast.
• Peanut butter (sweetened), 12g net carbs. Conventional sweetened peanut butter is one to leave on the shelf.

Want a portioned option that does the counting for you? A pre-mixed keto trail mix runs about 3g net carbs and leans on the lower-carb nuts.

Nuts to limit on keto

A couple of popular nuts carry so many carbs, and are so snackable, that they can quietly derail a keto day. Treat these as occasional, measured additions rather than a bowl on the counter.

• Pistachios, 18g net carbs. Delicious and moreish, which is exactly the problem; a small portion only.
• Cashews, 27g net carbs. The highest-carb common nut and the easiest to overeat, best avoided on strict keto.

The pattern is simple: the lower-carb, higher-fat nuts (macadamias, pecans, Brazil nuts) are the ones to lean on, while the starchier nuts (cashews, pistachios) are the ones to limit. And because every nut on this list is calorie-dense, portioning matters even when the carbs look low.

For more on building a low-carb pantry, see our guides to keto baking flours and sweetener swaps, the best low-carb cheeses ranked, and which fruits are keto. You can also browse every keto food list or pull nuts into a full day of keto recipes.

Not sure whether your snack fits? Run it through the Is My Meal Keto? checker, then build the rest of your day around it with the Keto Day Builder.