Keto nuts & seeds

Great keto snacks in measured portions. Pecans and macadamias are lowest in carbs; cashews and chestnuts are highest.

Lowest in net carbs per serving: flaxseed (ground) (0.2 g), black walnuts (0.8 g), poppy seeds (0.8 g), sesame seeds (1 g), pili nuts (1.1 g).

Keto-friendly 21

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly nuts & seeds
Food	Net carbs	Calories	Protein	Fat	Fiber
Flaxseed (ground) 2 tbsp ground	0.2 g	75	2.6 g	5.9 g	3.8 g
Black walnuts 1 oz	0.8 g	173	6.7 g	17 g	1.9 g
Poppy seeds 1 tbsp	0.8 g	46	1.6 g	3.7 g	1.7 g
Sesame seeds 1 tbsp	1 g	52	1.6 g	4.5 g	1.1 g
Pili nuts 1 oz (15 kernels)	1.1 g	201	3 g	22 g	0 g
Brazil nuts 1 oz (6 nuts)	1.2 g	185	4 g	19 g	2.1 g
Pecans 1 oz (19 halves)	1.2 g	193	2.6 g	20 g	2.7 g
Pumpkin seeds 1 oz	1.3 g	157	8.5 g	14 g	1.7 g
Hemp hearts 3 tbsp	1.4 g	166	9.5 g	15 g	1.2 g
Macadamia nuts 1 oz (10–12 nuts)	1.5 g	201	2.2 g	21 g	2.4 g
Shredded coconut (unsweetened) ¼ cup	1.5 g	132	1.4 g	13 g	3.3 g
Tahini 1 tbsp	1.8 g	89	2.6 g	8.1 g	1.4 g
Chia seeds 2 tbsp	1.9 g	117	4 g	7.4 g	8.3 g
Hazelnuts 1 oz (21 nuts)	2 g	176	4.2 g	17 g	2.7 g
Walnuts 1 oz (14 halves)	2 g	183	4.3 g	18 g	1.9 g
Peanuts 1 oz	2.1 g	159	7.2 g	14 g	2.4 g
Coconut butter 2 tbsp	2.4 g	211	2.2 g	21 g	5.2 g
Almonds 1 oz (23 almonds)	2.5 g	162	5.9 g	14 g	3.5 g
Pine nuts 1 oz	2.6 g	188	3.8 g	19 g	1 g
Almond butter 2 tbsp	2.7 g	196	6.7 g	18 g	3.3 g
Sunflower seeds 1 oz	3.2 g	164	5.8 g	14 g	2.4 g

Limit — small portions 7

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.

Limit — small portions nuts & seeds
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Powdered peanut butter 2 tbsp	4 g	60	6 g	1.5 g	1 g	Almond butter Peanut butter
Mixed nuts 1 oz	4.6 g	166	4.8 g	14 g	2.5 g	Pecans Macadamia nuts Walnuts
Pistachios 1 oz (49 kernels)	4.6 g	157	5.6 g	13 g	3 g	Pecans Macadamia nuts Almonds
Peanut butter 2 tbsp	5.5 g	191	7.1 g	16 g	1.6 g	Almond butter
Sunflower seed butter 2 tbsp	5.6 g	197	5.5 g	18 g	1.8 g	Almond butter Sunflower seeds
Boiled peanuts 1 cup in shell	7.8 g	200	8.5 g	14 g	5.5 g	Peanuts Almonds
Cashew butter 2 tbsp	8.2 g	188	5.6 g	16 g	0.6 g	Almond butter Macadamia nuts

Not keto 3

Too many carbs per serving. Here’s what to eat instead. More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

Not keto nuts & seeds
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Cashews 1 oz	7.5 g	155	5.1 g	12 g	0.9 g	Macadamia nuts Pecans Almonds
Sweetened coconut flakes ¼ cup	9.9 g	115	0.7 g	8.2 g	1 g	Shredded coconut (unsweetened) Sugar swaps →
Chestnuts 1 oz	13 g	69	0.9 g	0.6 g	1.4 g	Pecans Hazelnuts