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How Many Carbs In Nuts And Seeds?

Louise Hendon | May 6
Carb Content of Nuts and Seeds #lowcarb #keto #paleo https://ketosummit.com/carb-content-of-nuts-and-seeds

If you're on a low carb diet or a ketogenic diet, then you might want to know exactly how many carbs you're taking in daily.  And while nuts are generally pretty low in carbohydrates, there are some that are shockingly high in carbs like pumpkin seeds and chestnuts.

There are also other health concerns with nuts and seeds (like the fact that they are high in polyunsaturated fats and anti-nutrients), so try not to overeat them on keto or on any other diet.

Dr. Emily Deans, M.D. says it’s a good idea to limit the number of nuts you eat, but eating some is probably fine. “If the idea of omega 6 in nuts makes you nervous, try macadamia nuts, which are mostly monounsaturated fats (a different class of fats than the polyunsaturated omega 6 and omega 3s).”

We've listed below the carbohydrate content of various nuts and seeds. We've also calculated the net carbohydrate count for you.

Remember: Net Carbs = Total Carbs - Fiber

All the data for this table comes from the USDA National Nutrient Database for Standard Reference Release 28. And to help you remember all the numbers, we've also prepared a handy infographic (scroll down the page for it). Please feel free to pin it and embed it on your site.

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Net Carbs in Nuts and Seeds

For good measure, we also included the calorie count, the amount of sugar, and the fiber amount for each of these where it was available. We've organized the table so that it goes from high net carbs to low net carbs.

In particular, we think brazil nuts are fantasticThey've got very few net carbs and lots of minerals that you might be deficient in like selenium.

Dr. Michael Gregor, M.D. has written about research that shows a single serving of brazil nuts can dramatically lower LDL cholesterol level in a matter of hours. “LDL, so-called “bad” cholesterol levels in the blood, was significantly lower starting just nine hours after the ingestion of nuts, and by no insignificant amount, nearly 20 points within a day. Even drugs don’t work that fast. It takes statins around four days to have a significant effect.”

All the nutritional data is for raw nuts and seeds and the numbers are based of 100 grams of the nut or seed. (We also included peanuts in this list even though they're not a nut or seed because many people think of them as a nut.)

Nuts and Seeds, raw, 100g

Calories in 100g

Total Carbs in 100g

Total fiber in 100g

Total sugar in 100g

Net Carbs in 100g

579

21.55

12.5

4.35

9.05

659

11.74

7.5

2.33

4.24

553

30.19

3.3

5.91

26.89

213

45.54

8.1

NA

37.44

486

42.12

34.4

NA

7.72

Coconut, dried and unsweetened

660

23.65

16.3

7.35

7.35

Flax Seeds

534

28.88

27.3

1.55

1.58

628

16.7

9.7

4.34

7

553

8.67

4

1.5

4.67

Hickory Nuts

657

18.25

6.4

NA

11.85

718

13.82

8.6

4.57

5.22

Peanuts (not a nut, it's a legume)

567

16.13

8.5

4.72

7.63

691

13.86

9.6

3.97

4.26

673

13.08

3.7

3.59

9.38

560

27.17

10.6

7.66

16.57

446

53.75

18.4

NA

35.35

573

23.45

11.8

0.3

11.65

584

20

8.6

2.62

11.4

654

13.71

6.7

2.61

7.01

Cooking With Nuts And Seeds

Keto Pistachio Tomato Avocado Toast Recipe [Paleo, Dairy-Free]

- Keto Summit

Pistachio Tomato Avocado Toast Recipe (Paleo and Keto) #paleo #keto #recipes - https://ketosummit.com/paleo-keto-avocado-toast-recipe

Ingredients: Keto bread, avocado, lime juice, tomato, pistachios, sea salt, extra virgin olive oil.

Avocado toast is becoming more and more popular nowadays as it is a filling and nutritious dish for breakfast or lunch. This one has the additional flavor from the tomato and the chopped nuts give a lovely twist to the texture, however if you have a nut intolerance, just leave them out! Serve this on your choice of keto bread for a super lunch idea.

Keto 2-Ingredient Muffins Recipe

- Keto Summit

Keto 2-Ingredient Muffins Recipe #keto https://ketosummit.com/2-ingredient-keto-muffins-recipe

Ingredients: whole nuts (e.g., hazelnuts or almonds), eggs, Stevia and spices, (optional).

With only two ingredients, this recipe must be one of the simplest ever! The muffins are tasty just as they are, but you can adapt the recipe to suit your needs. If you would like a hint of chocolate in your muffins, add in some sweetener and cocoa powder, or use different nuts to change the taste. You can even make them savory by adding cooked bacon pieces.

Easy Nut & Seed Keto Granola Recipe (Paleo, Sugar-Free)

- Keto Summit

Easy Nut & Seed Granola (Keto, Paleo, Gluten-Free, Sugar-Free) #paleo #recipe #glutenfree https://ketosummit.com/easy-nut-seed-granola-keto-paleo-gf-sugarfree

Ingredients: whole almonds, cashews, brazil nuts, pumpkin seeds, chia seeds, cacao nibs, coconut flakes.

This granola can be made in big batches and stored for use during the week, but it takes just a couple of minutes to throw it together so can be made fresh each morning. This makes a perfect energy-rich start to the day if you are no-sugar, and the slow release will boost your system till lunch. Serve with nut milk of your choice – almond milk works well here.

Keto Stuffed Chicken Breast Recipe

- Keto Summit

Keto Stuffed Chicken Breast Recipe #keto https://ketosummit.com/keto-stuffed-chicken-recipe

Ingredients: olive oil, basil leaves, pine nuts or walnuts, garlic, lemon zest, lemon juice, salt, pepper, cauliflower, chicken breasts, cayenne pepper, garlic powder, coconut oil.

Because of the golden brown color on this chicken dish, it looks so yummy before you even try it! Then when you cut into it and are greeted with mouthfuls of tender meat with soft and flavorsome stuffing, you will put this recipe down in your favorites section! If you don’t have a meat mallet you can use a rolling pin or even a pan to pound the chicken flat ready for rolling.

Ketogenic Curried Chicken Salad Recipe [Paleo, Keto]

- Keto Summit

Ketogenic Curried Chicken Salad Recipe [Paleo, Keto] #paleo #keto #recipes - https://ketosummit.com/ketogenic-curried-chicken-salad-recipe

Ingredients: chicken breast, onion, coconut oil, red bell pepper, zucchini or cucumber, pumpkin seeds, blueberries, coconut cream, curry powder, salt, cilantro, lettuce leaves.

Here is a light and delicious meal that the whole family can enjoy, right down to the youngest ones! Imagine sitting down to a bowl of curried chicken salad, scooping it into lettuce leaf wraps and munching it down – perfect for picnics, lunches with friends or packed in a lunchbox to take to work. You can choose how hot the curry powder is, so spice it up to suit your own palate.

Spiced Chocolate Covered Pecans Recipe [Keto, Paleo, Diabetic-Friendly]

- Keto Summit

Keto dessert chocolate covered pecans

Ingredients: pecan halves, 100% dark chocolate, spices (cinnamon, nutmeg, and vanilla salt).

Chocolate-covered nuts presented in a lovely box can be a super present for a friend or neighbor, or can be served as impressive nibbles at a drinks party. These ones can be spiced with your favorites – try ginger, cinnamon or vanilla. The most important tip here is to watch the nuts carefully as they cook, as they can burn quite easily.

Crunchy Raw Keto Salad Toppings Recipe [Paleo, Dairy-Free]

- Keto Summit

Crunchy Raw Keto Salad Toppings Recipe [Paleo, Dairy-Free] #keto #recipe http://ketosummit.com/keto-salad-toppings-recipe

Ingredients: white sesame seeds, pumpkin seeds, sunflower seeds, pecans, goji berries.

This recipe is to be used as a guide to give you a ready-to-use nut and seed topping for salads or puddings or eaten as a snack just be aware that they have carbs, so if you are watching the carb intake use them sparingly. This combination can be adapted to suit your favorites, but a spoonful of this mix over a fresh salad adds a lovely crunch and texture to the vegetables and leaves.

Keto Cinnamon Chocolate Chia Pudding Recipe [Paleo, Dairy-Free]

- Keto Summit

Cinnamon Chocolate Chia Pudding Recipe [Paleo, Keto] #paleo #keto - https://ketosummit.com/cinnamon-chocolate-chia-pudding-paleo-keto

Ingredients: unsweetened cacao powder, cinnamon powder, chia seeds, coconut or almond milk, vanilla extract, stevia.

Cinnamon and chocolate are flavors that remind me of Christmas, but this flavor-filled dessert can be enjoyed any time! The chia seeds give this pudding a great consistency yet keep it low-carb. This pudding can be used as a dessert, served for a quick and easy breakfast or poured into small jars for a snack on the go. Any small jars with lids would be ideal for storing this pudding in the fridge and they can be a useful addition to a lunchbox for work or school.

Cardamom Orange Walnut Truffles Recipe [Paleo, Keto, Low-Carb, Dairy-Free]

- Keto Summit

Cardamom Orange Walnut Truffles (Paleo, Keto, Low-Carb, Dairy-Free) #paleo #recipes #glutenfree https://ketosummit.com/cardamom-orange-walnut-truffles-paleo-keto-lowcarb-dairyfree

Ingredients: almond or walnut butter, coconut oil, orange zest, walnuts, unsweetened coconut flakes or shredded coconut, cardamom, cacao powder (optional), stevia.

The combination of earthy cardamom and zingy orange is so surprisingly good that you won’t want to keep these till Christmas but eat them all year round! They have the healthy energy source of the nuts yet are smooth in the middle. As a change you could roll these in either cacao powder or cinnamon, especially if you are making these at Christmas time.

Keto Chocolate Coconut Cups Recipe [Paleo, Low-Carb, Dairy-Free]

- Keto Summit

Keto Fat Bomb Recipes

Ingredients: coconut butter, coconut oil, unsweetened shredded coconut, vanilla extract, stevia, 100% dark chocolate.

Chocolate is one of the most common things that people miss when they are following an eating regime, whether it is for weight-loss or dietary reasons. So why not give these a try? They give you the perfect chocolate hit to satisfy any craving and look so good that you are bound to impress with these. Why not make some for your family and friends at Christmas!

Infographic - How Many Carbs Are In Nuts And Seeds

Please feel free to pin this infographic on the carb count of nuts and seeds. If you have a website that you'd like to put this onto, just use our simple embed code so you can credit us for our work. Visit us to find out more about the Ketogenic Diet.

Carb Content of Nuts and Seeds #lowcarb #keto #paleo https://ketosummit.com/carb-content-of-nuts-and-seeds

Images: Copyright (c) Natis from Fotolia and Mariya Chorna from Flickr

Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.