Low Carb Nuts to Eat
Low carb nuts are a great snack when you are on a low carb diet! And fortunately, there are a variety of low carb nuts that can be enjoyed while on a low carb diet. So, I typically buy this can of mixed nuts every couple of weeks to graze on them throughout the day.
The macadamia nuts are the best for individuals that are on a strict low carb diet (keto). Individuals shooting for a low carb, high-potassium diet will get the most potassium from pistachios, peanuts, chestnuts, and almonds.
To get started, we will list some of the highlights about each low carb nut. However, a true nut is hard-shelled and it contains both the fruit and the seed of the plant. Therefore, the term nut is often used loosely in reference to what is actually the seed of a fruit.
Almonds are one of the best low carb nuts for all of the low carb diet plans. Almonds are the edible seeds that are found inside the fruit of an almond tree. In fact, they are actually good prebiotics that can help you achieve a healthy intestinal flora balance. Overall, almonds are high in fat, low in carbs, and high in proteins when compared with other nuts with an equal serving size. I typically alternate between eating raw almonds, lightly salted almonds, and occasionally salted almonds. If interested, learn more about the health benefits of almonds.
1 oz. Almonds (about 23 Kernels) = 14g Fat, 6g Carbohydrates, 6g Protein, 200mg Potassium
Pecans grow on trees and are truly nuts. Like most nuts, pecans are high in essential vitamins and minerals. You can learn more about the health benefits of pecans. Pecans are tasty and really low in carbs. So, if you are on the high fat, low carb diet plan, pecans may be a winner for you. I prefer to eat raw pecan halves, so they are without salt. Once roasted and salted, pecans can get a little oily in taste.
1 oz. Pecans (about 19 Halves) = 20g Fat, 3.9 Carbohydrates, 2.6g Protein, 116mg Potassium
Regarding the high fat, low carb diet, walnuts are a comparable second to pecans. They have a couple more proteins for the same serving size and have slightly fewer grams of fat. In addition, walnuts add just enough crunch to the right salad. You can try adding them to apple, feta, bacon, and spinach salads. Or, you can get them as a to go snack.
1 oz. Walnuts (about 14 Halves) = 18g Fat, 3.9 Carbohydrates, 4.3g Protein, 125mg Potassium
I feel like cashews are the dessert of all nuts. Therefore, I have learned to appreciate the slightly sweet flavor of cashew nuts in small quantities. As the seed of an apple, they are higher in carbs, but still not a deal breaker. Fortunately, they are lower in fat than some nuts which may work for some of you that are on the low carb, low fat diet plans. I eat them in small amounts, but cashews are my favorite low carb nuts! This is a brand that I really enjoy.
1 oz. Cashews = 12g Fat, 9g Carbohydrates, 5g Protein, 187mg Potassium
Hazelnuts look like an acorn to me. They have a unique taste that is hard to describe. However, they are low carb nuts and therefore benefits a low carb diet. It is worth noting that hazelnuts contains an essential nutrient that helps lower bad cholesterol. This website has more information about the health benefits of hazelnuts. I typically only eat them in cans of mixed nuts, however, you can purchase hazelnuts online.
1 oz. Hazelnuts (21 whole kernels) = 17g Fat, 4.7g Carbohydrates, 4.2g Protein, 193mg Potassium
Macadamia nuts are really low carb nuts as well. Hawaii’s Mauna Loa Macadamia Nuts are the most popular brand. However, macadamia nuts are native to Australia. Therefore, you can choose from a variety of brands. Nutritionally speaking, macadamia nuts are high in manganese and can help the body use iron properly.
1 oz. Macadamia Nuts (about 10-12 kernels) = 21g Fat, 3.9g Carbohydrates, 2.2g Protein, 104mg Potassium
Pistachios are easy to shell and fun to eat. However, they can be purchased shelled or unshelled. Nevertheless, I prefer these tasty little green low carb nuts right out of the shell. They taste better than the unshelled pistachios to me. I have tried a variety of brands, however, I remember eating this brand the most.
1 oz. Pistachios = 13g Fat, 8g Carbohydrates, 6g Protein, 291mg Potassium
Peanuts are a really great nut for being on a low carb diet. They are loaded with magnesium, niacin and other things that make us feel good. You can learn more about the health benefits of peanuts. Like the almond, with regards to fats, carbs, and proteins, it is well-balanced overall. In fact, peanuts are lower in carbohydrates than almonds. However, almonds are typically easier on the stomach for some. I have grown accustomed to eating unsalted peanuts.
1 oz. Peanuts = 14g Fat, 4.6 Carbohydrates, 7g Protein, 200mg Potassium
Brazil nuts are large wedge shaped nuts that only grow in Brazil. They contain the highest natural food source of Selenium. I enjoy eating them, however, I had to acquire a taste for them. They are typically only found in containers of mixed nuts at the stores, however you can purchase them online. Remember that a few can go a long way nutritionally speaking.
1 oz. Brazil Nuts (about 6 kernels) = 19g Fat, 3.5 Carbohydrates, 4.1g Protein, 187mg Potassium
If you enjoy the taste of chestnuts, you can eat them on a low carb diet. However, it is worth noting that it is highest in carbohydrates when compared with the fats and proteins it contain. Therefore, if you are on the low carb, low fat diet, chestnuts are for you. You can purchase them online.
1 oz. Chestnusts = 0.4g Fat, 8g Carbohydrates, 0.6g Protein, 203mg Potassium
Pine nuts are the tiny edible seeds of female pine cones. These seeds are little powerhouses because they are high in fat. However, they are low in carbs. Therefore, for those of you on a high fat, low carb diet plan, these are another good option for you. You can find them at most stores, however, you can also purchase them online.
1 oz. Pine Nuts (about 167 kernels) = 19g Fat, 3.7g Carbohydrates, 3.9g Protein, 169mg Potassium
You will see that food does what it is designed to do. When I follow a low carb diet, I tend to eat low fat high protein meals. And as a result, I end up getting lean without much effort. Then, when I switch to eating a healthy high fat, low carb diet (mostly nuts and avocados) I gain weight. Therefore, keep an eye on your weight loss and weight gain. I have experienced being caught off guard by both. Please follow us on Facebook and Instagram. This concludes the post on low carb nuts to eat.