Keto Snacks: Low-Carb Nuts and Seeds That Travel Well

Most keto snacks come in a wrapper with a long ingredient list and a bold claim on the front. A handful of plain nuts or seeds is simpler. The ingredient line is short, and the carb numbers are printed on the label.

This guide covers the nuts and seeds we pack. You will see which ones list the lowest carbs per ounce on our own labels, how to read net carb terms, how to portion a handful, and what to pack for the desk, the car or the trail. We also say plainly which of our snacks are not low carb.

Quick Summary

The best keto snacks from our range are plain nuts and seeds with low carbohydrate per ounce on the label. That means macadamia nuts, pecans, Brazil nuts, walnuts, hazelnuts, almonds and sunflower seed kernels. Pick unsalted or lightly salted, skip glazes and dried fruit, and measure one ounce at a time.

• Start with the label, not the front of the bag. Our product pages list total carbohydrate and dietary fiber per ounce. Subtract the second from the first to get the usual net carb figure.
• Macadamia nuts, pecans and Brazil nuts sit lowest. Each lists 3g or 4g of total carbohydrate and 2g or 3g of fiber per ounce on our pages.
• Seeds can work too. Roasted sunflower kernels list 5g of total carbohydrate and 3g of fiber per ounce. Hemp hearts list less than 1g per tablespoon.
• Glazes and dried fruit change the picture. Candied pecans, toffee peanuts and dried fruit carry added sugar or natural fruit sugar, so we do not suggest them here.
• Portion by the ounce. One ounce is about 10 to 12 macadamia nuts or 19 pecan halves. A small container keeps a handful from becoming a bagful.
• Travel is easy. Plain nuts and seeds pack well in a small resealable bag, a lunchbox or a carry-on.

Table: our lowest-carb nut and seed picks at a glance, using the figures printed on our own product pages, per one ounce.

Snack	Total carbohydrate	Dietary fiber	Good for
Brazil nuts, raw and shelled	3g	2g	One or two at a time, alongside other snacks
Macadamia nuts, raw	4g	3g	A desk jar or a lunchbox
Pecan halves, roasted	4g	3g	Cheese boards and car snacks
Walnuts, raw	4g	2g	Salads and homemade mixes
Hazelnuts, raw blanched	5g	3g	Toasting and snack mixes
Almonds, raw	5g	3g	Hiking and travel bags
Sunflower kernels, roasted	5g	3g	No-shell snacking at a desk

What Makes a Snack Keto Friendly?

Keto is a very low carbohydrate way of eating. People who follow it usually count carbs and keep each snack small on that count. So keto friendly snacks are the ones whose carbs per serving fit the budget you have set.

That budget is personal. We do not set targets here, and if you follow a plan from a doctor or dietitian, use their numbers. What we can do is show the carbohydrate figures printed on our own labels, so you can do the sums yourself.

What do good keto snacks have in common?

Good keto snacks share three traits: a short ingredient list, a low total carbohydrate figure and no added sugar. Plain nuts and seeds meet all three. Many of ours are a single ingredient.

They are also dense in calories, with 170 to 200 per ounce on our pages. That is why portions matter, and we cover them further down.

Do keto snacks have to be nuts?

No. Plenty of snacks for the keto diet are not nuts. Cheese cubes, hard-boiled eggs, olives and celery sticks all suit people who eat this way.

We only sell nuts, seeds and dried fruit, so this guide sticks to what we pack. Nuts and seeds do pair well with those other foods, and we share ideas in the travel section.

How Do You Read Net Carbs on a Nut Label?

Net carbs is a term you see on packaging for keto diet friendly snacks and on diet sites. It is not a line on the Nutrition Facts panel. The panels on our product pages list total carbohydrate, dietary fiber and total sugars, with no net carb line.

The usual sum is simple. Take total carbohydrate and subtract dietary fiber. The answer is the net carb figure most people use. We call it label arithmetic, because it is your sum and not a number printed on the bag.

Table: the label arithmetic worked through for three nuts, using figures from our product pages, per one ounce.

Nut	Total carbohydrate	Dietary fiber	Total minus fiber
Macadamia nuts, raw	4g	3g	1g
Almonds, raw	5g	3g	2g
Cashews, raw halves and pieces	8g	1g	7g

Why do net carb numbers differ between websites?

Every source starts from slightly different inputs. Serving weight, nut variety, rounding on the label, and raw versus roasted can each move the result by a gram or two. A nut that shows 1g on one site can show 2g on another.

That is why we always point you back to the bag in your hand. Most of our pages round to whole grams, and the panel on your bag is the number that counts. If you count carbs closely, check it each time you open a new bag.

Which Nuts Are Lowest in Carbs?

Going by the figures on our own product pages, five nuts sit at the low end. Every figure below is per one ounce, or 28g, and rounded to whole grams the way a label rounds them.

Are macadamia nuts the best choice?

Macadamia nuts are the richest, creamiest nut we sell. The page for our raw macadamia nuts lists 4g of total carbohydrate, 3g of fiber and 2g of total sugars per ounce, with 200 calories. One ounce is about 10 to 12 kernels.

Our roasted salted version is cooked with peanut oil and salt, so read that ingredient line if you avoid peanuts. For more on this nut, see our guide to macadamia nuts and keto, or browse every macadamia nuts option we pack.

Are pecans a good keto snack?

Pecans taste sweet without any sugar, which makes them a favorite for people who miss dessert. Our roasted unsalted pecan halves list 4g of total carbohydrate, 3g of fiber and 1g of total sugars per ounce, with 190 calories. The salted halves list the same carbohydrate figures.

One ounce is about 19 halves. Browse the whole pecans range for raw, roasted and in-shell options.

How should you eat Brazil nuts?

Raw shelled Brazil nuts list 3g of total carbohydrate and 2g of fiber per ounce, the lowest on our list. Roasted unsalted ones list the same. But our raw Brazil nuts page suggests one or two nuts a day, and notes that an ounce is 6 to 8 nuts.

So we treat Brazil nuts as an add-in, not a handful snack. Drop one or two into a mixed jar and enjoy the rest of the mix. See all our Brazil nuts.

What about walnuts and hazelnuts?

Our raw walnuts page lists 4g of total carbohydrate and 2g of fiber per ounce. Our raw blanched hazelnuts list 5g and 3g. Both land at 2g when you subtract fiber.

Walnuts have a higher natural oil content than most nuts, so keep the bag sealed and cool. Browse our walnuts and hazelnuts for more sizes.

Where do almonds fit?

Our raw unsalted almonds list 5g of total carbohydrate and 3g of fiber per ounce, plus 6g of protein. One ounce is about 23 almonds.

Almonds come in several forms, including whole, sliced, slivered and in the shell, and the numbers differ a little between listings. Check the exact page, or the bag, for the form you buy. See the full almonds range.

Which Seeds Make Good Low-Carb Snacks?

Seeds are small, so you portion them by the tablespoon or the quarter cup. They are handy at a desk, because the hulled ones have no shells to deal with.

Are sunflower seed kernels low carb?

Our roasted sunflower kernels list 5g of total carbohydrate and 3g of fiber per ounce, whether salted or unsalted. The roasted unsalted sunflower kernels list 180 calories per ounce. Browse all our sunflower seeds.

Where do hemp hearts, flax and pine nuts fit?

Our organic hemp hearts list less than 1g of total carbohydrate and 57 calories per tablespoon. They have a mild, nutty taste and work as a topping more than a snack. Stir them into a mix or sprinkle them on a salad.

Our organic raw brown flax seeds list 8g of total carbohydrate and 8g of fiber per ounce. By label arithmetic that leaves nothing, but whole flax is a sprinkle, not a snack. Our organic raw pine nuts list 4g of total carbohydrate and 1g of fiber per ounce, about 160 to 170 kernels. See our seeds and pine nuts collections.

What about pumpkin seeds?

Pepitas are a favorite snack seed, and we pack them raw, roasted, salted, unsalted and organic. Because the forms differ, the carb figure differs from bag to bag. We are not going to quote one number here.

Read the panel on the exact bag you choose and do the sum before they become a regular. Browse our pumpkin seeds.

Which Snacks Are Not Low Carb?

We sell more than nuts and seeds, and a lot of it is great. It is just not built for low-carb snacking. Here is what our own pages list for the items most often mixed up with keto snacks.

Table: items from our range that we do not suggest for low-carb snacking, with figures from each product page for the serving shown.

Snack	Serving on the page	Total carbohydrate	Added sugars
Dried pineapple chunks, lightly sweetened	1.4 oz	37g	31g
Dried papaya chunks, lightly sweetened	1 oz	26g	11g
Dried kiwi slices, sweetened	1 oz	26g	15g
Dried cranberries, lightly sweetened	1 oz	24g	18g
Medjool dates, no sugar added	1 oz	24g	0g
Turkish dried apricots, no sugar added	1.4 oz	25g	0g
Toasted corn nuts, original	1 oz	20g	0g
Candied pecans	1 oz	8g	5g
Roasted cashews, lightly salted	1 oz	8g	0g

Notice the dates and apricots. No sugar added does not mean low carb. Those two list 0g of added sugars, yet they still carry 24g and 25g of total carbohydrate, because the sugar is naturally in the fruit. Our dried fruits suit other snack plans, such as lunchboxes and baking.

Are cashews keto friendly?

Cashews list 8g of total carbohydrate and 1g of fiber per ounce on our pages. That is 7g by label arithmetic, well above the nuts in this guide. They are a lovely snack, just not our pick for a tight carb budget.

Are peanuts keto friendly?

The only peanuts we pack right now are toffee glazed, and they sit in the sweet snack group. We do not suggest them here. For a low-carb crunch, reach for pecans, macadamia nuts, walnuts or sunflower kernels instead.

Do pistachios work?

Our roasted Turkish Antep pistachio page lists net carbohydrates of 4.7g and dietary fiber of 2.9g per ounce. That is a little higher than the nuts above, so we call them mid-range. They arrive in the shell, which slows you down, and that can help with portions.

Does roasting add carbs?

Not on our labels. Raw and roasted Brazil nuts both list 3g of total carbohydrate and 2g of fiber per ounce, and raw and roasted sunflower kernels both list 5g. The jump comes from glazes and coatings, which brings us to flavored nuts.

How Much Is One Serving of Nuts?

Our product pages use one ounce, or 28g, which is a small handful. Handfuls vary with hand size, so it helps to weigh an ounce once and see what it looks like in your palm. Here is what an ounce means on our pages.

Table: roughly what one ounce looks like for the nuts and seeds in this guide, as stated on our product pages.

Nut or seed	One serving	Note
Macadamia nuts	10 to 12 kernels	About 200 calories per ounce
Pecan halves	About 19 halves	About 190 calories per ounce
Almonds	About 23 almonds	About 170 calories per ounce
Brazil nuts	6 to 8 nuts	Our page suggests one or two a day
Pine nuts	About 160 to 170 kernels	Small kernels, so weigh them
Hemp hearts	1 tablespoon	A topping, not a handful

Why do portions matter more with nuts?

Nuts are small and rich. A small handful lists 170 to 200 calories on our pages, and three handfuls is three times the carbs as well. Eating from the bag makes that easy to miss.

How do you keep a handful from becoming a bagful?

• Weigh once, then eyeball. A kitchen scale takes ten seconds and teaches your hand what an ounce looks like.
• Pre-portion on Sunday. Fill five small containers or small resealable bags, and the week is sorted.
• Eat from a bowl. A bowl shows you what you have eaten. A bag does not.
• Keep the big bag out of sight. A cupboard works better than the desk.

How Do You Spot Hidden Carbs in Flavored Nuts?

If you want keto safe snacks, meaning snacks whose carbs fit your own budget, the label has the answer.

Plain nuts are a one-ingredient food. Flavored nuts are not. Look in the ingredient line for sugar, honey, syrup or toffee, and look for the added sugars line on the panel.

Here is a real example from our range. Our candied pecans list pecans, sugar, cottonseed oil and honey. They show 8g of total carbohydrate and 5g of added sugars per ounce.

Plain roasted pecans list 4g. The glaze doubles the carbs.

What should you check on the bag?

1. Serving size. A panel for 1.4 ounces is not the same as one for 1 ounce.
2. Total carbohydrate. This is the starting number for your sum.
3. Dietary fiber. Subtract it from total carbohydrate for label arithmetic.
4. Added sugars. For snacks you want to keep low carb, this should read 0g.
5. Ingredients and allergens. Check for oils, such as the peanut oil in our roasted macadamia nuts.

Are seasoned nuts okay?

Seasonings can hide sugar, so check the line each time. A better route is to season at home with salt, pepper, paprika or garlic powder. Our guide on how to toast nuts walks through the method.

How Do You Pack Keto Snacks for Travel, Work and Hikes?

Nuts and seeds are some of the easiest keto snack ideas to carry. They are dry, they do not melt, and they fit a small resealable bag. The trick is deciding the portion before you leave, not at the trailhead.

Table: a simple packing plan for common occasions, using the nuts and seeds covered above.

Occasion	What to pack	Why it works
Desk drawer	Roasted sunflower kernels or almonds in a lidded jar	No shells and no mess on the keyboard
Lunchbox	A small bag of macadamia nuts with cheese cubes	Rich nuts plus a savory partner
Road trip	One bag of pecans per leg of the drive	Prepared portions stop you grazing
Hike	Macadamia nuts and sunflower kernels in a resealable bag	Light, dry and easy to eat on the move
Flight	Pre-portioned almonds or walnuts in the carry-on	Easy to count and easy to share
Sunday prep	Five small containers of mixed nuts	The week is ready on Monday

How do you keep nuts fresh on the go?

Keep the bag sealed and out of a hot car. Higher-oil nuts, such as macadamia nuts and walnuts, are the ones to watch, and our pages ask you to seal the bag firmly after every use. For the full routine, read our guide on how to store nuts.

Can you take nuts on a plane?

Yes, nuts are a common carry-on snack. Our guide to snacks to bring on a plane covers the rules and the best options to pack.

What can you pair with nuts?

Pair them with cheese cubes, olives, hard-boiled eggs, cucumber slices or celery. These are simple ideas from the kitchen, not products we sell. A few macadamia nuts with a slice of hard cheese make a quick lunchbox plate.

How Do You Build a Low-Carb Snack Mix at Home?

A homemade mix gives you full control of the label. Use only plain nuts and seeds, and leave out dried fruit and chocolate. Here is a simple formula that serves a family or a few guests.

1. Choose two nuts. Macadamia nuts and pecan halves make a rich base.
2. Add one seed. Roasted sunflower kernels add crunch and a different texture.
3. Toast lightly. Ten minutes in a warm oven brings out the flavor. Salt and spices go on while warm.
4. Cool, then mix. Warm nuts sealed in a bag steam and soften.
5. Portion by weight. Divide the mix into one-ounce bags, so each bag is a known amount.

Here is the sum for three ounces of mix, one ounce each of macadamia nuts, roasted pecans and roasted sunflower kernels. Our pages list 4g, 4g and 5g of total carbohydrate, so 13g in all.

Fiber is 3g, 3g and 3g, so 9g. Subtract and you get 4g across the three ounces. Your own mix will vary, so redo the sum with your labels.

Around the holidays, a jar of mixed pecans and macadamia nuts suits guests who count carbs. Many of our gift trays and snack boxes include dried fruit and glazed nuts, so they are not built for this. If you are gifting, check the contents list first.

What Do People Ask About Keto Snacks?

What are good keto snacks from a nut and seed shop?

Plain macadamia nuts, pecans, Brazil nuts, walnuts, hazelnuts, almonds and sunflower seed kernels. Our product pages list 3g to 5g of total carbohydrate and 2g to 3g of fiber per ounce for these. Skip glazed nuts and dried fruit, and measure one ounce at a time.

What snacks are keto friendly in your range?

The nuts above, roasted sunflower kernels, and hemp hearts for sprinkling. Anything coated, candied or sweetened is out, and so is dried fruit. If a product lists added sugars, it is not a good fit for this kind of snacking.

Which nut has the fewest carbs per ounce on your labels?

Raw Brazil nuts list 3g of total carbohydrate and 2g of fiber per ounce. Macadamia nuts and roasted pecans list 4g and 3g. All three come out at 1g when you subtract fiber. Our Brazil nut page suggests one or two nuts a day, so we treat them as an add-in.

Are macadamia nuts a good keto snack?

They are one of the lowest-carb nuts we pack. The raw unsalted page lists 4g of total carbohydrate, 3g of fiber and 200 calories per ounce, which is about 10 to 12 kernels. They are rich, so a small serving goes a long way.

Are cashews keto friendly?

Not our first pick. Cashews list 8g of total carbohydrate and 1g of fiber per ounce on our pages, which is well above the nuts in this guide. They make a lovely snack, just not one for a tight carb budget.

What Else Should You Know About Low-Carb Nuts and Seeds?

Are sunflower seeds and pumpkin seeds low carb?

Roasted sunflower kernels list 5g of total carbohydrate and 3g of fiber per ounce. Pumpkin seed figures differ from bag to bag, depending on whether the seeds are raw, roasted or organic. Check the panel on the exact bag you buy before you make them a habit.

Is dried fruit keto friendly?

No. Our dried fruit pages list 24g to 37g of total carbohydrate per serving. Even the no sugar added dates and apricots carry 24g and 25g, because the sugar is naturally in the fruit. We love dried fruit, but we do not suggest it here.

How many nuts is one serving?

Our pages use one ounce, or 28g. That is about 10 to 12 macadamia kernels, 19 pecan halves or 23 almonds. Brazil nuts run 6 to 8 per ounce, though our page suggests one or two a day. Weigh an ounce once, then you will know what it looks like.

Are peanuts keto friendly?

The only peanuts we pack are toffee glazed, so we do not suggest them for this. The glaze adds sugar. If you want a low-carb crunch from our range, choose pecans, macadamias, walnuts or sunflower kernels instead.

Do roasted nuts have more carbs than raw nuts?

Roasting is not the issue. Raw and roasted Brazil nuts both list 3g of total carbohydrate and 2g of fiber per ounce on our pages. The jump comes from glazes and coatings. Our candied pecans list 8g of total carbohydrate per ounce, against 4g for plain roasted pecans.

About the Author

This guide was written by the team at Nut Cravings, a nut and dried fruit business packing and shipping snack nuts, seeds, dried fruit and gift trays across the United States. The carb figures in this guide come from the nutrition panels on our own product pages.

Browse the nuts range, the seeds range or the pecans range to build your own low-carb jar.