Most nuts land between 3–9 g net carbs per 1 oz (28 g); use the carbohydrates in nuts list below to pick the right handful.
Nuts pack protein, good fats, and fiber in a small bite. Carb counts vary a lot by type and form, though, so one handful can fit a low-carb plan while another blows past your target. This guide puts the numbers up front, then shows how serving size, roasting, and nut butters change the math. You’ll also see smart swaps and pairing ideas that keep snacks satisfying without creeping carbs.
Carbohydrates In Nuts List By Serving Size
The table below ranks common nuts by total and net carbs for a standard 1 oz (28 g) portion. Net carbs = total carbs minus fiber.
| Nut (1 oz / 28 g) | Total Carbs (g) | Net Carbs (g) |
|---|---|---|
| Macadamia | 4 | 2 |
| Pecans | 4 | 1 |
| Walnuts | 4 | 2 |
| Brazil Nuts | 3 | 1 |
| Pine Nuts | 4 | 3 |
| Hazelnuts | 5 | 2 |
| Almonds | 6 | 3 |
| Peanuts* | 6 | 4 |
| Pistachios | 8 | 5 |
| Cashews | 9 | 8 |
| Coconut (Unsweetened, Shredded) | 7 | 2 |
| Chestnuts† | 15 | 14 |
| Mixed Nuts (Dry Roasted, No Sugar) | 6 | 4 |
*Peanuts are legumes but often tracked with nuts. †Chestnuts are much starchier than tree nuts and sit in a different carb range.
How Net Carbs Work In Nuts
Fiber cuts into total carbs and softens blood sugar impact, so two nuts with the same total carbs can have very different net carbs. Almonds, hazelnuts, and pecans carry plenty of fiber, which keeps net carbs low. Cashews bring more digestible starch, so their net carbs run high for the same weight.
For food labels in the United States, total carbohydrate includes starches, sugars, and fiber. Net carbs remove fiber from that total. If you want the official label breakdown, the Nutrition Facts label guide explains what each line means and how to read it in a pinch.
Close Variation: Carb Content In Nuts List For Popular Diets
If you track macros for weight loss or a low-carb plan, this carb snapshot helps you match the nut to the target. Keto eaters tend to lean on macadamia, pecans, and walnuts. Moderate-carb plans can fit almonds, hazelnuts, and peanuts with ease. Pistachios and cashews still work, but portion size matters a lot more.
Keto Targets
Many keto plans cap net carbs near 20–30 g per day. Pick nuts that give crunch and fat without too many digestible carbs. Two small portions of macadamia or pecans often fit while leaving room for veggies. Watch flavored packs; sweet glazes can add a pile of sugar.
Low-Carb But Not Keto
If your range is closer to 50–100 g of carbs, you have more room. Almonds, hazelnuts, and peanuts bring texture and protein without crowding your day’s total. Pistachios can fit, too, especially if you shell them yourself and log the serving.
Weight-Loss Tracking
Nuts are energy dense, so the skill is portion control. Use a small ramekin or pre-portion snack bags at 1 oz each. Pair with crisp veggies for volume and water content. That mix gives you chew, crunch, and fullness with steadier calories.
What Changes Carb Counts In Nuts
Carb numbers shift with form and processing. Roasting lowers moisture, which can nudge per-ounce carbs up or down depending on fat and fiber changes. Salt doesn’t change carbs, but coatings do.
Raw Vs Roasted
Dry-roasted nuts without sugar usually stay near raw values. Oil-roasted nuts keep carbs similar, too. The big swing shows up with flavored mixes. “Honey,” “maple,” or “sweet chili” often means added sugars. Check the label for “sugar,” “brown sugar,” “honey,” “syrup,” or maltodextrin in the ingredients.
Nut Butters
Plain nut butter (nut + salt) tracks close to the whole nut by weight. The risk comes from sweetened spreads. Two tablespoons of sweetened peanut butter can add several grams of sugar. Pick jars that list only nuts and salt, and log by weight when you can.
Nut Flours And Meals
Almond flour and hazelnut meal keep carbs low relative to wheat flour. One quarter cup of almond flour often lands near 6 g total carbs with solid fiber. That swap cuts carbs in baked crusts and breading while keeping a tender bite. For verified product listings and nutrient lines, search each nut on USDA FoodData Central and compare brands.
Picking Nuts To Match Your Goal
Start with the table, then fine-tune based on taste, texture, and budget. Many readers keep two options on hand: a very low-carb nut for daily snacks and a higher-carb nut for recipes or a treat mix.
Lowest Net Carbs
Pecans, Brazil nuts, and macadamia sit at the bottom of the chart. A small serving leaves more room for produce or a square of dark chocolate later in the day.
Balanced Pick
Almonds bring crunch, school-lunch ease, and steady macros. They also show up in flour form, which makes low-carb baking much simpler.
Higher Carb, Still Useful
Pistachios and cashews taste sweet and buttery. Keep servings tight and pair with lean protein so you stay full. Pre-measured snack trays or in-shell pistachios slow the pace.
Smart Serving Sizes That Keep Carbs In Check
Even low-carb nuts add up fast when you eat from the bag. Weigh the first few times to learn what 1 oz feels like. If you don’t have a scale, count pieces or use spoon measures for butters. The next table turns common portions into net-carb estimates you can act on right away.
| Nut/Format | Typical Portion | Estimated Net Carbs (g) |
|---|---|---|
| Almonds (Whole) | 23 nuts (~1 oz) | 3 |
| Walnuts (Halves) | 14 halves (~1 oz) | 2 |
| Pecans (Halves) | 19 halves (~1 oz) | 1 |
| Macadamia (Whole) | 10–12 nuts (~1 oz) | 2 |
| Cashews (Whole) | 18 nuts (~1 oz) | 8 |
| Pistachios (Shelled) | 49 kernels (~1 oz) | 5 |
| Peanut Butter (Unsweetened) | 2 tbsp (32 g) | 5–6 |
| Almond Butter (Unsweetened) | 2 tbsp (32 g) | 3–4 |
| Almond Flour | 1/4 cup (28 g) | 2–3 |
| Coconut (Unsweetened, Shredded) | 1/4 cup (21 g) | 1–2 |
Label Shortcuts That Save Time
Flip the bag and scan three lines: serving size, total carbohydrate, and fiber. If the ingredient list shows sugar, honey, syrup, or maltodextrin, expect higher net carbs than raw or dry-roasted nuts. Brands often post full panels online; a quick check helps before you add a new jar to your cart.
Snack Combos With Better Carb Control
Pair nuts with low-carb, high-volume sides to stretch satiety. Try cucumber slices, bell pepper strips, or cherry tomatoes with a small portion of nuts. Add a cheese stick or Greek yogurt for protein. That mix slows the pace and keeps the snack from turning into a meal.
Recipe Uses Without Carb Spikes
Crunchy Toppers
Toast chopped pecans or almonds in a dry pan and sprinkle over salads or roasted greens. One tablespoon adds texture with only a few net carbs.
Breading And Crusts
Swap part of the bread crumbs for almond flour. You keep a crisp edge while trimming carbs. A 50/50 blend still browns well in the pan or oven.
Nut Butters In Sauces
Use unsweetened peanut or almond butter to thicken quick pan sauces. A spoonful gives body without adding a pile of starch. Season with chili, garlic, and lime for a fast drizzle.
Storage, Freshness, And Cost Savers
Buy in bulk, then store most of it in the freezer. Nuts keep their bite and flavors longer when cold. Move a small jar to the pantry for weekly use. Rancid notes signal time to toss. For price, rotate between a budget pick (peanuts or almonds) and a treat pick (macadamia) so variety stays high without stretching the bill.
Carbohydrates In Nuts List — Quick Uses
Here’s how readers use this carb chart in daily life:
- Pack snacks: Pre-portion 1 oz of pecans for desk days.
- Choose flours: Replace part of wheat flour with almond flour in crusts.
- Build mixes: Blend low-carb nuts with a small share of pistachios for color and pop.
- Watch coatings: Pick dry-roasted, skip glazed cans for everyday snacking.
Practical FAQ-Style Notes Without The Fluff
Are Cashews Off-Limits?
Not at all. They’re just higher in net carbs, so plan a smaller serving and pair with lean protein. A measured handful still fits many plans.
Which Nuts Work Best For Baking?
Almond flour and hazelnut meal keep carbs in check and add a tender crumb. Ground pecans make a rich pie crust that stays low in net carbs.
Do Salt And Spices Change Carbs?
Salt and plain spices don’t add carbs in meaningful amounts. Sugar-based glazes and sticky seasonings do. Scan the ingredient list to be sure.
Final Take On Nut Carbs
Use the carbohydrates in nuts list to steer your daily picks. Keep a low-carb nut for routine snacks, and keep a higher-carb favorite for taste variety in small portions. Read labels, measure the first few times, and match your serving to your day’s target. That simple rhythm delivers crunch, flavor, and steady energy without guesswork.
P.S. If you need brand-level numbers, search each nut on USDA FoodData Central search and compare entries by form and roasting style. That source aligns with the label lines you track from the Nutrition Facts label guide.
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