Being on a low carb diet does not mean you have to give up everything you love. Just look at nuts and seeds.

Nuts and seeds can make great snacks. They are good sources of protein and fiber while most are relatively low carb. If you are worried about fat content your choices are limited.

In order to help you make decisions on whether or not to eat a particular nut or seed we are providing this chart of the most popular nuts and seeds and their protein, carb, fiber and far content.

These numbers are for 1-ounce servings. So, if you decide to munch on something because it is low carb, make sure you don’t go crazy. One ounce may be low carb, but 4 or 5 ounces not so much.

Hope this helps.

Nut/Seed……1 Oz. Protein Net Carbs Fiber Fat
Almond 6g 3g 3g 14g
Walnut 4g 2g 2g 2g
Pecan 3g 1g 3g 20g
Brazil 4g 1g 2g 19g
Cashew 5g 8g 1g 12g
Pistachio 6g 5g 3g 12g
Hazelnut 4g 2g 3g 17g
Peanut 7g 2g 2g 14g
Macadamia Nut 2g 2g 2g 23g
Coconut 1g 2g 3g 9g
Pine Nuts 4g 3g 1g 19g
Chia Seed 4g 2g 11g 9g
Flax Seed 5g 1g 8g 12g
Sesame Seed 5g 3g 3g 14g
Sunflower Seed 6g 3g 2g 14g
Pumpkin Seed 7g 4g 1g 13g