Nuts are naturally low in carbs, high in healthy fats, and make a convenient portable snack. If you follow a ketogenic or low-carb diet, choosing the right nuts can help you meet your macro goals while enjoying satisfying crunch and flavor. This guide walks through popular nuts, shows their net carbs per 100 grams, and offers practical tips for using them in keto-friendly cooking and snacking.
Keto-Friendly Nuts That Work Well on a Low-Carb Diet
Nuts vary widely in carb content, so selecting keto-friendly options means paying attention to net carbs (total carbs minus fiber). All net carb amounts below are given per 100 grams (about 3.5 ounces), which is a useful standard for comparing varieties. In everyday terms, 100 grams is roughly three handfuls; for specific nut counts that corresponds to:
- 65 pecan halves
- 40 macadamia nuts
- 70 hazelnuts
- 2/3 cup of peanuts
- 80 almonds
- 3/4 cup of pistachios
- 60 cashews
Use these measures as a practical visual guide when portioning snacks. Below, each nut is described with its net carbs per 100 grams, benefits to consider, and tips for staying within keto limits.
Pecans — 4 g Net Carbs per 100 grams
Pecans are one of the lowest-carb nuts, with about 4 grams of net carbs per 100 grams (roughly 65 pecan halves). Their rich, buttery flavor makes them ideal for snacking and low-carb baking. Pecans are also a source of magnesium and antioxidants, and they pair well with sugar-free sweeteners or as a crunchy topping for salads and keto desserts.
Macadamia Nuts — 5 g Net Carbs per 100 grams
Macadamias are prized on keto for their creamy texture and higher fat content. At about 5 grams of net carbs per 100 grams (roughly 40 nuts), they’re an excellent choice for maintaining ketosis while enjoying a filling snack. Macadamia nuts are also a good source of fiber and can be turned into rich nut butter for shakes, fat bombs, or low-carb spreads.
Hazelnuts — 7 g Net Carbs per 100 grams
Hazelnuts provide about 7 grams of net carbs per 100 grams (around 70 nuts). They have a distinctive flavor that works beautifully in spreads and baked goods made with low-carb flours. Enjoy them in moderation, since they are flavorful and easy to overeat.
Peanuts — 8 g Net Carbs per 100 grams
Peanuts have about 8 grams of net carbs per 100 grams (roughly 2/3 cup). Technically legumes, peanuts can still fit into a keto plan if you track portions closely. Avoid sweetened or honey-roasted varieties and watch for inflammatory sensitivities some people experience. Peanut butter without added sugar can be used sparingly in many low-carb recipes.
Almonds — 9 g Net Carbs per 100 grams
Almonds are a staple in low-carb baking and cooking, commonly used as almond flour or slivered in recipes. They contain about 9 grams of net carbs per 100 grams (approximately 80 almonds). Although higher in carbs than pecans or macadamias, almonds are very filling and provide healthy fats, vitamin E, and minerals that support heart health.
Pistachios — 15 g Net Carbs per 100 grams
Pistachios are flavorful and fun to eat, but they contain more carbs than many other nuts: about 15 grams of net carbs per 100 grams (approximately 3/4 cup). If you enjoy pistachios on keto, keep portions small and be cautious with salted types to avoid excess sodium. They do provide B vitamins and potassium.
Cashews — 22 g Net Carbs per 100 grams
Cashews are the highest-carb option here, at about 22 grams of net carbs per 100 grams (around 60 cashews). Because of their higher carb load, cashews are best avoided or kept to very small portions on strict keto. If you miss their flavor, consider a tablespoon of unsweetened cashew butter as an occasional compromise while tracking macros.
How to Use Keto-Friendly Nuts in Baking and Snacks
Nuts are versatile in low-carb cooking. They can be ground into flours, pressed into nut butters, chopped for crumbs and crusts, or toasted as a crunchy topping. When baking, almond and pecan flours are popular choices, while macadamia and hazelnut pieces add richness and texture.
Keep these practical tips in mind for keto-friendly snacking and baking:
- Always check labels and avoid added sugars or sweet coatings.
- Measure portions to stay within your daily net-carb target.
- Choose raw or dry-roasted nuts without added oils or salt when possible.
- Use nut butters sparingly and pick varieties without sweeteners.
Recipe ideas that showcase keto-friendly nuts include peanut butter–based pies (made without added sugar), almond- or pecan-based blondies, sugar-free pecan pie, cookies using almond or pistachio, and low-carb granola built from nuts and seeds. Experiment with nut combinations to find textures and flavors you enjoy while keeping carbs in check.
