The best nuts for keto are pecans (about 1.2g net carbs per ounce), Brazil nuts (1.4g), and macadamia nuts (1.5g). All three are loaded with fat, low in net carbs, and easy to fit into a strict keto budget. The worst is the cashew, at roughly 8g net carbs per ounce, high enough to knock you out of ketosis if you snack carelessly.
Nuts are one of the most convenient high-fat foods on keto, but net carbs range wildly across varieties. The chart below ranks every common nut and seed by net carbs per 1-ounce (28g) serving, from best to worst, so you know exactly what to reach for.
Keto Nuts Ranked by Net Carbs (Per 1 oz)
Net carbs equal total carbs minus fiber, since fiber is not digested and does not raise blood sugar. Here is the full ranking per ounce.
| Nut or seed | Net carbs | Fat | Protein | Verdict |
|---|---|---|---|---|
| Pecans | 1.2g | 20g | 2.6g | Best |
| Brazil nuts | 1.4g | 19g | 4.1g | Best (limit 2/day) |
| Macadamia nuts | 1.5g | 21g | 2.2g | Best |
| Walnuts | 2.0g | 18g | 4.3g | Best |
| Hazelnuts | 2.0g | 17g | 4.2g | Best |
| Almonds | 2.6g | 14g | 6.0g | Great |
| Pine nuts | 2.7g | 19g | 3.9g | Great |
| Pumpkin seeds | 3.0g | 13g | 8.5g | Great |
| Sunflower seeds | 3.2g | 14g | 5.5g | Great |
| Peanuts | 4.0g | 14g | 7.0g | Good in moderation |
| Pistachios | 5.0g | 13g | 6.0g | Limit |
| Cashews | 8.0g | 12g | 5.0g | Avoid |
Values are rounded from USDA data and vary slightly by brand and roast. Chestnuts are not on this list because they are not keto: a single ounce carries roughly 13g net carbs, closer to a potato than a nut.
The 5 Best Keto Nuts in Detail
Pecans (1.2g net carbs)
Pecans top the list. At about 1.2g net carbs and 20g fat per ounce, they have the best fat-to-carb ratio of any common nut, which is why they anchor most keto trail mixes. A 1-ounce portion is roughly 19 halves. They are rich in vitamin E and manganese, and observational studies link regular pecan intake with lower cardiovascular risk. Their buttery texture makes them satisfying, so a small handful curbs hunger without a carb hit.
Brazil Nuts (1.4g net carbs)
Brazil nuts deliver 1.4g net carbs and 19g fat per ounce, plus more selenium than any other food. Just one nut covers a full day of selenium, which is exactly why your portion cap here is set by the selenium, not the carbs. Stick to two per day; more than that over time risks selenium toxicity. Think of Brazil nuts as a daily supplement you can chew rather than a snack to graze on.
Macadamia Nuts (1.5g net carbs)
Macadamias are the fattiest nut on this list at 21g fat and only 1.5g net carbs per ounce, with the highest monounsaturated fat content of any nut. That density means they are extremely satiating: 10 to 12 nuts is a full ounce and enough to hold off hunger for hours. They are the go-to fat bomb for anyone chasing a high-fat macro split. Buy them raw or dry-roasted, not oil-roasted, since they already carry plenty of their own oil.
Walnuts (2.0g net carbs)
Walnuts sit at 2g net carbs and 18g fat per ounce (about 14 halves) and are one of the only nuts rich in omega-3 alpha-linolenic acid, which most keto diets run short on. They are excellent chopped over salads or crushed into a keto crumb coating. For a deeper look at portioning and benefits, see our guide on whether you can have walnuts on keto.
Hazelnuts (2.0g net carbs)
Hazelnuts match walnuts at 2g net carbs per ounce and bring a rich, roasted flavor that pairs well with dark chocolate for a keto dessert. Systematic reviews show a hazelnut-rich diet can lower LDL cholesterol without touching HDL. Just skip the store-bought chocolate-hazelnut spreads, which are mostly sugar. Roast them and rub off the bitter skins before eating.
Great in Moderation: Almonds, Pine Nuts, and Seeds
Just outside the top five sits a tier of nuts and seeds that are still solidly keto if you watch the portion. Almonds run about 2.6g net carbs per ounce and are the most versatile of the group, high in vitamin E and magnesium and easy to eat raw, roasted, or as flour and milk. Pine nuts (2.7g) are pricey but perfect for a homemade keto pesto. Pumpkin seeds (about 3g) and sunflower seeds (about 3.2g) add crunch and protein for a fraction of the cost, and both make a good salad or yogurt topper. Keep each to a weighed ounce and they slot neatly into a daily carb budget.
The Trap Nuts: Cashews, Pistachios, and Chestnuts
Not every nut earns a place on keto. Cashews are the worst offender at roughly 8g net carbs per ounce. A modest handful can eat up a third of a 20g daily carb limit, and because cashews are soft and mild, they are almost impossible to eat just a few of. A few in a stir-fry are fine; a bowl of them is a mistake.
Pistachios are the next trap at about 5g net carbs per ounce. They have real health benefits, but the shell-cracking ritual encourages mindless eating, and the carbs add up fast. Weigh a single ounce if you must.
Chestnuts are the true keto landmine. At around 13g net carbs per ounce, they behave more like a starchy vegetable than a nut. Avoid them entirely on keto.
Portion Control Is the Real Challenge
The carb count is only half the story. Every nut on the good list is also extremely calorie-dense: a single ounce runs 160 to 200 calories, and it is trivial to eat three or four ounces without noticing. Even pecans and macadamias, the lowest-carb options, will stall weight loss if you graze from the bag while distracted.
The fix is simple: never eat nuts straight from the container. Weigh or count out one ounce, put it in a bowl, and put the bag away. As a rough guide for a 1-ounce serving:
- 19 pecan halves
- 2 Brazil nuts (selenium limit)
- 10 to 12 macadamias
- 14 walnut halves
- 20 hazelnuts
- 23 almonds
- 49 pistachios
- 18 cashews
Also read the label on packaged nuts. Skip anything labeled honey-roasted, candied, or sweet chili, which hide added sugar. Choose raw, dry-roasted, or oil-roasted with only sea salt.
Nut Butters and Nut Flours
The same net-carb rules apply to processed forms. A tablespoon of natural almond or macadamia butter with no added sugar stays keto-friendly; skip anything with cane sugar or palm oil fillers. For brands and buying tips, see our roundup of the best keto nut butters.
Almond flour and pecan meal are the workhorses of keto baking, low in net carbs and grain-free. Coconut flour is another staple. Our guide to the best keto flour substitutes breaks down which to use and how to swap them.
Bottom Line
Reach for pecans, Brazil nuts, macadamias, walnuts, and hazelnuts as your everyday keto nuts, all under 2g net carbs per ounce. Almonds, pine nuts, and pumpkin seeds are great in moderation. Keep peanuts and pistachios occasional, and treat cashews and chestnuts as off-limits. Then weigh your portions, because on keto the carbs matter but the calories are what quietly add up.
