Carbs in Nuts and Seeds

Here's a list of the carbs in nuts and seeds. I've set the amounts at one ounce so it would be easy to calculate a larger serving. I think that "a handful" is too vague. My hand might be smaller in comparison to others.

In addition, since nuts contain fiber, and fiber cannot be digested, I've included a column for net carbs which is a short way of indicating usable carbs, or the total carbs minus the fiber carbs.

One note to remember.. if you are trying to lose weight, nuts are high in calories and have quite a few carbs per handful, so it's easy to go over carb limits.  In addition, nuts are high in omega-6 fats, so they can have inflammatory effects (for example, joint pain) when consumed in large amounts.



Nuts and Seeds, dry roasted without salt, 1 ounce Calories Carb grams Fiber gramsNet Carb Protein grams
Almonds161 6 3.1 2.9 6
Brazil Nuts1843.42.11.3 4
Cashews155 9.30.9 8.4 4.3
Chestnuts, European60 15 1.4 13.6 .9
Chia Seeds 139 12.4 10.71.7 4
Coconut, dried and unsweetened1856.64.62 2
Flax Seeds1508.17.6.5 5
Hazelnuts176 52.7 2.3 4
Madadamia Nuts20142.4 1.5 2
Peanuts (actually a legume) 166 6.1 2.3 3.8 6.7
Pecans193 3.82.7 1.1 2.7
Pine Nuts1883.712.7 3.8
Pistachios1567.82.95.8 6
Pumpkin Seeds 163 4 1.8 2.2 8.5
Sacha Inchi Seeds (Inca peanut) 190 2.8 .6 2.2 9.4
Sesame Seeds 161 7.4 4.8 2.6 4.8
Sunflower Seeds 165 6.8 3.1 3.7 5.5
Walnuts1833.81.91.9 7

Most values from the USDA National Nutrient Database for Standard Reference, Release 23.



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