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 grams||Net Carb||Protein grams|
|Coconut, dried and unsweetened||185||6.6||4.6||2||2|
|Peanuts (actually a legume)||166||6.1||2.3||3.8||6.7|
|Sacha Inchi Seeds (Inca peanut)||190||2.8||.6||2.2||9.4|
Most values from the USDA National Nutrient Database for Standard Reference, Release 23.
Carb Counting Books