Keto vegetarians and vegan rely on nuts and seeds as a source of protein but we need to keep an eye on the carbs as the odd handful can soon add up. Not all nuts and seeds are equal either.
The amounts in the table below are based on a serving of 1oz (28g) unless specified. I’ve tried to keep the amounts as equal as I can.
If you want a printable list click the link below:
| Net Carb (g) | Fat (g) | Protein (g) | Calories | Fiber (g) | Total Carbs (g) | |
|---|---|---|---|---|---|---|
| Almonds | 2.9 | 14.2 | 6 | 161 | 3.1 | 6 |
| Brazil Nuts | 1.3 | 18.8 | 4 | 184 | 2.1 | 3.4 |
| Cashews | 8.4 | 12.4 | 4.3 | 155 | 0.9 | 9.3 |
| Chestnuts, European, raw | 10.6 | 0.64 | 0.69 | 60 | 2.3 | 12.9 |
| Chia Seeds | 1 | 9 | 4 | 137 | 11 | 12 |
| Coconut, dried and unsweetened | 2.08 | 18.3 | 1.95 | 187 | 4.62 | 6.7 |
| Flax Seeds (2 tbsp, 24g) | 0.5 | 10 | 4 | 130 | 7 | 7 |
| Hazelnuts (1/4 cup,30g) | 1.01 | 16 | 5 | 180 | 3.99 | 5 |
| Madadamia Nuts | 1.5 | 21.5 | 2 | 204 | 2.4 | 4 |
| Peanuts (actually a legume) | 3.8 | 14.1 | 6.7 | 166 | 2.3 | 6.1 |
| Pecans | 1.1 | 20.4 | 2.7 | 193 | 2.7 | 3.8 |
| Pine Nuts | 2.7 | 19.4 | 3.8 | 188 | 1 | 3.7 |
| Pistachios (1/4 cup, 30g) | 5 | 14 | 6 | 160 | 3 | 8 |
| Pumpkin Seeds (1/4 cup, 30g) | 1 | 14 | 9 | 180 | 3 | 4 |
| Poppy Seeds (1 tbspn 8.8g) | 0.8 | 3.7 | 1.6 | 46 | 1.7 | 2.5 |
| Sacha Inchi Seeds (15g) | 1 | 1 | 9 | 60 | 2 | 3 |
| Sesame Seeds | 2.6 | 13.4 | 4.8 | 161 | 4.8 | 7.4 |
| Sunflower Seeds | 4 | 13 | 5.5 | 160 | 3 | 7 |
| Walnuts | 2.1 | 18 | 4 | 190 | 1.9 | 4 |
| Ginkgo Nuts | 8.1 | 0.48 | 1.2 | 216 | 2.6 | 10.7 |
| Soy Nuts | 3.5 | 7.11 | 10.8 | 131 | 4.96 | 8.46 |
| Hemp Seeds, hulled (3 tbspn, 30g) | 1.4 | 14.6 | 9.47 | 166 | 1.2 | 2.6 |
Nutritional info in this post and this post’s graphics are from the USDA Food Composition Databases
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