Lowest-Net-Carb Nuts and Seeds for Keto, Ranked Per 100 g (2026)

The lowest-net-carb nuts include dry roasted salted pecans with 4.2 g net carbs per 100 g and raw coconut cream with 4.5 g net carbs per 100 g.

This post ranks nuts and seeds by net carbs per 100 grams, using data from USDA FoodData Central. The focus is on whole foods suitable for low-carb and keto diets.

Why Net Carbs Matters for Low-Carb and Keto Diets

Net carbs are calculated by subtracting fiber from total carbohydrates, providing a more accurate measure of the carbohydrates that impact blood sugar levels. For individuals following low-carb and keto diets, monitoring net carbs is essential for maintaining ketosis and managing energy levels. Foods lower in net carbs may support these dietary patterns. This is educational information, not medical advice.

Lowest-Net-Carb Nuts and Seeds, Ranked Per 100 g

Below is a ranked table of the lowest-net-carb nuts and seeds.

#	Food	Typical serving	Net carbs/serving (g)	Net carbs/100 g (g)	Calories (kcal)	Protein (g)	Fat (g)	Fiber (g)
1	Dry Roasted Salted Pecans	1 oz (28 g)	1.2	4.2	201	2.7	21.1	2.7
2	Raw Coconut Cream (liquid from grated meat)	1 serving (15 g)	0.7	4.5	50	0.5	5.2	0.3
3	Blanched Hazelnuts	1 serving (28 g)	1.7	6.0	178	3.9	17.3	3.1
4	Raw Coconut Meat	1 piece (80 g)	5.0	6.2	283	2.7	26.8	7.2
5	Oil Roasted Salted Almonds	1 serving (28 g)	2.0	7.2	170	6.0	15.6	3.0
6	Raw Peanuts	1 serving (28 g)	2.2	7.6	161	7.3	14.0	2.4
7	Dry Roasted Hazelnuts	1 serving (28 g)	2.3	8.2	183	4.3	17.7	2.7
8	Dried Pine Nuts	1 serving (28 g)	2.4	8.6	178	3.3	17.3	3.0
9	Dry Roasted Walnuts	1 walnut (28 g)	3.0	10.8	180	4.0	17.0	2.0
10	Dry-Roasted Peanuts	1 serving (28 g)	3.6	12.9	166	6.9	14.1	2.4
11	Mixed Nuts (Oil Roasted, Lightly Salted)	1 serving (28 g)	4.0	14.1	172	5.7	15.3	2.0

How Nutrola Tracks Net Carbs for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including net carbs, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see lowest-net-carb vegetables, lowest-net-carb fruits.

How We Compiled These Numbers

Data was sourced from USDA FoodData Central SR Legacy and Foundation Foods. Per-serving values were converted using USDA household weights, and all values are normalized to per 100 grams. Each entry represents one food item, providing educational information, not medical advice.

Frequently Asked Questions (FAQ)

What is the net carbs of dry roasted salted pecans?

Dry roasted salted pecans have 4.2 g of net carbs per 100 g.

Which nut has the lowest net carbs?

Dry roasted salted pecans have the lowest net carbs at 4.2 g per 100 g.

How many net carbs do blanched hazelnuts have?

Blanched hazelnuts have 6.0 g of net carbs per 100 g.

What is the net carb content of oil roasted salted almonds?

Oil roasted salted almonds contain 7.2 g of net carbs per 100 g.

How many calories are in raw peanuts?

Raw peanuts contain 161 kcal per 28 g serving.

What is the fiber content of dry roasted walnuts?

Dry roasted walnuts have 2.0 g of fiber per 28 g serving.

Key Takeaways

• Dry roasted salted pecans: 4.2 g net carbs per 100 g.
• Raw coconut cream: 4.5 g net carbs per 100 g.
• Blanched hazelnuts: 6.0 g net carbs per 100 g.
• Oil roasted salted almonds: 7.2 g net carbs per 100 g.
• Raw peanuts: 7.6 g net carbs per 100 g.
• Dry roasted walnuts: 10.8 g net carbs per 100 g.