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.

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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