Why Nuts Are the Best Carb-Conscious Snack for Keto Fans
Why Nuts Are the Best Carb-Conscious Snack for Keto Fans
There's a reason Regina George didn't ask if nuts were a carb. Until the recent rise of low-carb-everything, no one thought much about the carbs in nuts.
But alas, the keto craze has made people take a closer look at the carbs in pretty much every food under the sun—from potatoes to carrots to (yes) even nuts.
“Nuts are a great snack because they are packed with heart-healthy polyunsaturated and monounsaturated fats, which help lower 'bad' LDL cholesterol,” says New York City-based dietitian Jill Keene, RDN. They’re also packed with the fill-you-up duo of protein and fiber, so you’re pretty much guaranteed to feel satisfied after noshing.
That fiber also means that most nuts have pretty few "net carbs" (grams of total carbs minus grams of fiber), so you can snack on all sorts of nuts without worrying about going overboard in the carb department.
Whether you're carb-conscious or just curious about the stats of your favorite mid-afternoon snack, here's the lowdown on the low-carb nuts you'll find in the bulk aisle.
1) Brazil Nuts
Don't ignore these the next time you grab a tin of mixed nuts. Uber-low-carb Brazil nuts deserve a starring role in any healthy diet.
“They're the richest dietary source of the mineral selenium, an antioxidant that plays an important role in protecting against cell damage, immune health, and metabolism,” says Keene.
Per 1-ounce serving: 185 calories, 18.8 g fat (4.5 g saturated), 3.3 g carbs, 2.1 g fiber, (1.2 g net carbs), 0.7 g sugar, 0.8 mg sodium, 4 g protein
2) Pecans
Yes, pecans are good for more than just that yearly slice of pecan pie. If you’re on a higher fat diet, or are looking to incorporate more high-quality sources of healthy fat, pecans are among the highest-fat nuts. (They're also one of the lowest in carbs.)
Per 1-ounce serving: 196 calories, 20.4 g fat (1.8 g saturated), 3.9 g carbs, 2.7 g fiber, (1.2 g net carbs) 1.1 g sugar, 0 mg sodium, 2.6 g protein
3) Macadamia Nuts
The third-lowest-carb nut in the game, macadamia nuts are a favorite among keto dieters.
“Macadamia nuts are the most calorie-rich nuts because of their higher fat content," says Keene. Made up of mostly of healthy monounsaturated fats (including a hard-to-find, brain-boosting fat called palmitoleic acid), macadamias boast a rich, buttery flavor.
Per 1-ounce serving, roasted: 203 calories, 21.6 g fat (3.4 g saturated), 3.6 g carbs, 2.3 g fiber, (1.3 g net carbs), 1.2 g sugar, 100 mg sodium, 2.2 g protein
4) Peanuts
Fun fact: Peanuts are technically legumes. Another fun fact: They also happen to be pretty low in carbs.
“Peanuts are a decent source of protein as well as heart-protective nutrients folate and niacin,” says Kimball. (They're the highest-protein "nut" on this list, FYI.)
Per 1-ounce serving, roasted: 170 calories, 14.9 g fat (2.5 g saturated), 4.3 g carbs, 2.7 g fiber, (1.6 g net carbs), 1.2 g sugar, 1.7 mg sodium, 8 g protein
5) Walnuts
Another low-carb option, walnuts are also a great source of plant-based omega-3 fats, says Molly Kimball, RD, CSSD, author of The Eat Fit Cookbook. They're a must if you don't eat fish on the reg.
Per 1-ounce serving: 185 calories, 18.5 g fat (1.7 g saturated), 3.9 g carbs, 1.9 g fiber, (2 g net carbs), 0.7 g sugar, 0.6 mg sodium, 4.3 g protein.
6) Hazelnuts
One of the highest-fiber options in the bunch, hazelnuts are still pretty darn low in carbs—and an excellent source of the antioxidant vitamin E. (A serving supplies nearly 30 percent of your daily needs.)
Per 1-ounce serving: 176 calories, 17 g fat (1.3 g saturated), 4.7 g carbs, 2.7 g fiber, (2 g net carbs) 1.2 g sugar, 0 mg sodium, 4.2 g protein
7) Almonds
Almonds are a rich source of the mineral magnesium, which can help relax muscles and ease cramps (including, yes, period cramps), says dietitian Tracy Lockwood Beckerman, RD, author of the new The Better Period Food Solution.
Per 1-ounce serving: 167 calories, 14.9 g fat (1.1 g saturated), 5.3 g carbs, 2.8 g fiber, (2.5 g net carbs), 1.3 g sugar, 5.4 mg sodium, 6.1 g protein
8) Pine Nuts
Ever wonder what makes pesto so creamy? Yep, pine nuts. (Okay, the Parmesan doesn't hurt...) These often-overlooked nuts provide iron and potassium, and totally deserve a spot in your low-carb snacking rotation.
Per 1-ounce serving: 190 calories, 19 g fat (1.5 g saturated), 4 g carbs, 1 g fiber, (3 g net carbs), 1 g sugar, 0 mg sodium, 4 g protein
9) Pistachios
A little higher in the carb department than some other nuts, pistachios are still by no means a high-carb nut.
They're also packed with potassium, an electrolyte involved in blood pressure regulation. “An ounce of pistachio kernels has 282 mg of potassium, which is about what you’d get in a small banana,” says Kimball.
Another bonus: Pistachios are higher in protein than most other nuts.
Per 1-ounce serving, roasted: 160 calories, 12.8 g fat (1.6 g saturated), 7.9 g carbs, 2.9 g fiber, (4.7 g net carbs), 2.2 g sugar, 1.7 mg sodium, 5.9 g protein
Peanuts and macadamia nuts made the list.