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Low carb nuts, by USDA numbers, are the oily nuts and a few seeds: in USDA FoodData Central data, an ounce of hulled hemp seed lists about 2.5 grams of total carbohydrate and an ounce of pecans or macadamias 3.8 to 3.9 grams, while an ounce of pistachios reaches 7.7 to 8.0 grams and an ounce of cashews 8.6 to 9.3 grams. The table below ranks 23 USDA raw and dry-roasted, unsalted nut and seed entries by total carbohydrate per ounce, with FDC IDs, percent Daily Value, fiber and a carbohydrate-minus-fiber column that is plain arithmetic on the USDA values, not a diet rule.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Hulled hemp seed, dried black walnuts, dried pumpkin seed kernels and Brazil nut kernels list the least total carbohydrate per ounce in USDA data, about 2.5 to 3.3 grams.
- Pine nut, macadamia, pecan and walnut entries all sit under 4 grams of total carbohydrate per ounce in USDA data, 1% of the FDA Daily Value for total carbohydrate.
- Almond and peanut entries list about 6 grams per ounce in USDA data; pistachio and cashew entries reach 7.7 to 9.3 grams, and roasted European chestnuts 15.0 grams.
- Subtracting USDA fiber from USDA total carbohydrate gives 0.4 to 2.0 grams per ounce for flaxseed, black walnuts, Brazil nut kernels, pecans, macadamias, hemp seed and the English walnut entry; the figure is arithmetic, not a nutrition claim.
- FDA lists tree nuts and peanuts among the nine major food allergens, and its tree nut table names almond, Brazil nut, cashew, hazelnut, macadamia, pecan, pine nut, pistachio and walnut (FDA, Questions and Answers Regarding Food Allergens, Edition 5).
Low carb nuts ranked by USDA carbohydrate per ounce
Every row uses the same one-ounce serving, 28.35 grams in USDA SR Legacy portion data. Total carbohydrate and fiber come from the same USDA entry; the percent Daily Value (%DV) divides total carbohydrate by the FDA Daily Value of 275 grams (21 CFR 101.9); the carbohydrate-minus-fiber column subtracts the USDA fiber figure from the USDA total; and the last column gives total carbohydrate per 100 grams of the same USDA entry.
| Nut or seed (USDA FDC ID) | Serving | Total carbohydrate | % DV | Fiber | Carbohydrate minus fiber | Per 100 g |
|---|---|---|---|---|---|---|
| Hemp seed, hulled (170148) | 1 oz | 2.5 g | 1% | 1.1 g | 1.3 g | 8.7 g |
| Walnuts, black, dried (170186) | 1 oz | 2.7 g | 1% | 1.9 g | 0.8 g | 9.6 g |
| Pumpkin and squash seed kernels, dried (170556) | 1 oz | 3.0 g | 1% | 1.7 g | 1.3 g | 10.7 g |
| Brazilnuts, dried, unblanched (170569) | 1 oz | 3.3 g | 1% | 2.1 g | 1.2 g | 11.7 g |
| Pine nut, dried (170591) | 1 oz | 3.7 g | 1% | 1.0 g | 2.7 g | 13.1 g |
| Macadamia, dry roasted, without salt (170179) | 1 oz | 3.8 g | 1% | 2.3 g | 1.5 g | 13.4 g |
| Pecans, dry roasted, without salt (170183) | 1 oz | 3.8 g | 1% | 2.7 g | 1.2 g | 13.6 g |
| Walnuts, English (170187) | 1 oz | 3.9 g | 1% | 1.9 g | 2.0 g | 13.7 g |
| Macadamia, raw (170178) | 1 oz | 3.9 g | 1% | 2.4 g | 1.5 g | 13.8 g |
| Pecans, raw (170182) | 1 oz | 3.9 g | 1% | 2.7 g | 1.2 g | 13.9 g |
| Hazelnuts or filberts, raw (170581) | 1 oz | 4.7 g | 2% | 2.7 g | 2.0 g | 16.7 g |
| Almonds, dry roasted, without salt (170158) | 1 oz | 6.0 g | 2% | 3.1 g | 2.9 g | 21.0 g |
| Peanuts, dry-roasted, without salt (173806) | 1 oz | 6.0 g | 2% | 2.4 g | 3.6 g | 21.3 g |
| Almonds, raw (170567) | 1 oz | 6.1 g | 2% | 3.5 g | 2.6 g | 21.6 g |
| Sesame seed, whole, dried (170150) | 1 oz | 6.6 g | 2% | 3.3 g | 3.3 g | 23.4 g |
| Sunflower seed kernels, dry roasted, without salt (170563) | 1 oz | 6.8 g | 2% | 3.1 g | 3.7 g | 24.1 g |
| Pistachio nuts, raw (170184) | 1 oz | 7.7 g | 3% | 3.0 g | 4.7 g | 27.2 g |
| Pistachio nuts, dry roasted, without salt (170185) | 1 oz | 8.0 g | 3% | 2.9 g | 5.1 g | 28.3 g |
| Flaxseed (169414) | 1 oz | 8.2 g | 3% | 7.7 g | 0.4 g | 28.9 g |
| Cashew nuts, raw (170162) | 1 oz | 8.6 g | 3% | 0.9 g | 7.6 g | 30.2 g |
| Cashew nuts, dry roasted, without salt (170571) | 1 oz | 9.3 g | 3% | 0.9 g | 8.4 g | 32.7 g |
| Chia seed, dried (170554) | 1 oz | 11.9 g | 4% | 9.8 g | 2.2 g | 42.1 g |
| Chestnuts, European, roasted (170190) | 1 oz | 15.0 g | 5% | 1.4 g | 13.6 g | 53.0 g |
In USDA data, the lowest rows are hemp seed, black walnuts, dried pumpkin seed kernels and Brazil nuts at 2.5 to 3.3 grams per ounce; pine nuts, macadamia nuts, pecans and walnuts follow at 3.7 to 3.9 grams; hazelnuts list 4.7 grams; almonds and peanuts about 6 grams; and pistachios, cashews and roasted chestnuts form the high end at 7.7 to 15 grams. For nuts low in carbs by this measure the oily nuts lead, and calories per ounce run from about 69 for roasted European chestnuts to 204 for macadamias in USDA data.
Subtracting the two USDA columns
FDA’s Nutrition Facts rule defines “Total carbohydrate” as a figure “calculated by subtraction of the sum of the crude protein, total fat, moisture, and ash from the total weight of the food,” and lists dietary fiber, indented, beneath it (21 CFR 101.9). The rule sets no definition for a carbohydrate-minus-fiber figure (21 CFR 101.9), so the column in the table is only the USDA total minus the USDA fiber figure for the same entry.
On that arithmetic, flaxseed lands at 0.4 grams per ounce in USDA data because most of its carbohydrate is fiber, black walnuts at 0.8, Brazil nut kernels and pecans at 1.2, hemp seed and pumpkin seed kernels at 1.3, macadamias at 1.5 and the English walnut and hazelnut entries at 2.0; cashews, with 0.9 grams of fiber per ounce in USDA data, stay near their total at 7.6 to 8.4 grams. The carbs in nuts, read this way, still come from two separate USDA measurements, and this page sets no target; our guide to lower-carbohydrate foods covers other food groups. The FDA Daily Value for dietary fiber, 28 grams (21 CFR 101.9), is a label reference in the same way.
Seeds on the same ounce
- Hemp seed: hulled hemp seed lists 2.5 grams of total carbohydrate and 1.1 grams of fiber per ounce in USDA data, the lowest total in the table; see our hemp seed guide.
- Pumpkin seed kernels: the dried kernel entry lists 3.0 grams per ounce in USDA data, while USDA’s roasted, unsalted kernel entry lists 4.2 grams; see our pumpkin seed guide.
- Flaxseed: lists 8.2 grams of total carbohydrate but 7.7 grams of fiber per ounce in USDA data, the smallest difference in the table; see our flaxseed guide.
- Chia: chia seed lists 11.9 grams of total carbohydrate and 9.8 grams of fiber per ounce in USDA data, the most fiber in the table; see our chia seed guide.
- Sunflower and sesame: dry-roasted, unsalted sunflower seed kernels list 6.8 grams per ounce and whole dried sesame seed 6.6 grams in USDA data; see our guides to sunflower seeds and sesame seeds.
Higher-carbohydrate nuts for contrast
Pistachios list 7.7 grams of total carbohydrate per ounce raw and 8.0 grams dry roasted in USDA data, cashews 8.6 grams raw and 9.3 grams dry roasted, and roasted European chestnuts 15.0 grams, 5% of the FDA Daily Value and about four times the pecan figure. Chestnuts also list the fewest calories in the table, 69 per ounce in USDA data.
Raw and dry roasted entries in the USDA data
- Almonds: raw 6.1 grams and dry roasted 6.0 grams per ounce in USDA data, with 3.5 and 3.1 grams of fiber, the most fiber among the nuts in the table.
- Pistachios and cashews: the dry-roasted entries list slightly more than the raw ones in USDA data, 8.0 against 7.7 grams for pistachios and 9.3 against 8.6 grams for cashews; the raw and roasted rows are separate USDA database entries.
Salt, allergens and the Nutrition Facts label
- Unsalted entries: every roasted row is USDA’s “without salt” entry; salted, honey-roasted or flavored nuts are separate USDA entries and separate products, so check the Nutrition Facts label of a packaged nut for its own total carbohydrate, fiber and added sugars.
- Tree nuts: FDA lists tree nuts among the nine major food allergens, its allergen guidance names almond, Brazil nut, cashew, hazelnut, macadamia, pecan, pine nut, pistachio and several walnut species among the tree nuts it considers major food allergens, and the specific type of tree nut must be declared on the label (FDA, Questions and Answers Regarding Food Allergens, Edition 5).
- Peanuts and sesame: FDA lists peanuts and sesame as separate major food allergens, so the peanut and sesame rows carry their own allergen labeling (FDA, Edition 5).
- Daily Values: the FDA Daily Value for total carbohydrate is 275 grams and for dietary fiber 28 grams (21 CFR 101.9); the nut and seed rows run from 1% to 5% of the carbohydrate Daily Value per ounce in USDA data, and the %DV column is a label reference, not a personal target.
Nuts and seeds appear in other lists on this site: our guide to high fiber foods ranks them by fiber, our guide to nuts high in magnesium by magnesium, and our sibling guide to foods high in caffeine covers coffee, tea and chocolate the same way.
Frequently Asked Questions
Which are the lowest carb nuts per ounce?
Among nuts in USDA data, dried black walnuts list 2.7 grams of total carbohydrate per ounce, Brazil nut kernels 3.3, pine nut 3.7, and macadamias and pecans 3.8 to 3.9; hulled hemp seed, at 2.5 grams, is the lowest row overall.
Do dry roasted nuts have more carbohydrate than raw?
Not in a consistent direction in USDA data: pecans, macadamias and almonds list a tenth of a gram less per ounce dry roasted, while pistachios and cashews list a few tenths more.
What does the subtraction column mean?
It is the USDA total carbohydrate figure minus the USDA fiber figure for the same entry, shown as arithmetic; 21 CFR 101.9 defines total carbohydrate and dietary fiber for the label but sets no definition for the difference.
Which seeds are lowest in carbohydrate per ounce?
Hulled hemp seed at 2.5 grams and dried pumpkin seed kernels at 3.0 grams in USDA data; flaxseed lists 8.2 grams of total carbohydrate but 7.7 grams of fiber.
Are pistachio and cashew entries higher in carbohydrate?
Yes, in USDA data: pistachios list 7.7 to 8.0 grams per ounce and cashews 8.6 to 9.3 grams, two to three times the pecan or macadamia figures; roasted European chestnuts list 15.0 grams.
Are the USDA rows salted?
No. Every roasted row is USDA’s without-salt entry and the raw entries have no added salt; a salted or flavored product’s own Nutrition Facts label is the figure to use.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Caffeine: USDA Caffeine per Serving, Ranked, Almonds Benefits: USDA Nutrition per Ounce, Calories and Research, Pecans: USDA Nutrition per Ounce, Calories and What Studies Show, Macadamia Nuts: USDA Nutrition, Calories, Fat Profile and Safety Notes, Types of Nuts: A List of Nuts With USDA Values per Ounce.