What Seeds Are Low Carb? [Pine, Pecans, And..]

I’ve been attempting to lose weight, therefore I’ve been looking at how much carbohydrates are in the meals I like eating.

I like eating nuts and seeds in a variety of meals and on their own, therefore I was wondering about which seeds are low in carbohydrates.

I looked at the nutritional profiles of nuts and seeds and came up with a list of low carb seeds.

Seeds and nuts include a variety of nutrients that are beneficial to your health.

However, not all seeds and nuts provide the same nutrients.

So, below, I’ll describe what seeds are excellent for what, such as those high in iron, those with the most calories, those that reduce blood sugar, and those that are ideal for the ketogenic diet.

What Seeds Are Rich in Iron?

Iron is required for red cell synthesis, and I’ve been trying to increase my iron intake.

After doing some study, I discovered that certain seeds contain more iron than others.

So I produced a list of the seeds with the highest iron content.

Some of the seeds are heavy in iron, but they are also high in other minerals.

If you consume a lot of these seeds, the amounts of nutrients in them may approach dangerous levels.

Sesame seeds, for example, are heavy in copper, and too much copper may be harmful.

This fact was recently addressed in this article on the nutrients in sesame seeds.

It is safe to ingest seeds in typical cooking quantities.

But, if youre interested in consuming more.

If you consume half a cup or more of them every day, it is critical to carefully examine the nutrients included in them to ensure you are not receiving hazardous quantities of specific nutrients.

Because legumes and nuts are also classified as seeds, I’ve included a list of iron-rich legumes and nuts below:

• Red kidney beans 8.2 mg
• Chickpeas 6.2 mg
• Soybeans 2.5 mg
• Black-eyed peas 2.5 mg
• Lima beans 2.4 mg
• Navy beans 2 mg
• White beans 1.9 mg

*All values are per 100g (about half a cup).

As you can see, the iron content of different beans varies greatly.

Even beans can seem quite similar, like red kidney beans and white beans.

Heres a list of nuts with the most iron:

• Cashew nuts 6.7 mg
• Pine nuts 5.5 mg
• Hazelnuts 4.7 mg
• Peanuts 4.6 mg
• Pistachio nuts 3.9 mg
• Almonds 3.5 mg
• Walnuts 2.9 mg

*All values are per 100g (about half a cup).

So, with that said, here’s a list of the top 5 iron-rich seeds, whether they’re called a nut, a seed, or a bean.

1. Sesame seeds 14.6 mg
2. Poppy seeds 9.8 mg
3. Red kidney beans 8.2 mg
4. Hemp seeds 8 mg
5. Chia seeds 7.7 mg

A low-carb diet is thought to be beneficial for fat loss.

However, consuming fewer calories is another approach to burn fat.

That causes your body to use up your fat stores.

So, then what seeds have the most calories?

All of the seeds on this list are nuts.

However, if you’re curious which seeds contain the most calories, here’s a list of them:

• Sunflower seeds 584 calories
• Sesame seeds 573 calories
• Pumpkin seeds 559 calories
• Flaxseeds 534 calories
• Poppy seeds 525 calories
• Safflower seeds 517 calories
• Cotton seeds 506 calories

All numbers are per 100g (about half a cup).

So, if you want to gain weight, these seeds are an excellent choice.

Also, if you want to cut down on calories, here is a list of seeds with the lowest calorie density.

• Lima beans 71 calories
• Peas 81 calories
• Soybeans 147 calories
• Chestnuts 213 calories
• Pinto beans 347 calories
• Chia seeds 486 calories

Blood sugar monitoring is critical for diabetics.

So I decided to compile a list of seeds that reduce blood sugar. They are as follows:

Pumpkin seeds, for example, are abundant in beneficial minerals and may help reduce blood sugar levels.

However, according to the National Kidney Foundation, they contain high levels of phosphorus, which is hazardous to the body.

Half a cup of pumpkin seeds provides 167% of your daily phosphorus requirement.

So, aim for less than half a cup, and it’s normally okay to eat roughly a quarter-cup of pumpkin seeds every day.

In this post on what vitamins are in pumpkin seeds, I examined the health advantages and possible hazards of eating pumpkin seeds.

The ketogenic diet is a bit unique in that the aim is to consume foods that are low carbs and also have a high-fat content.

Because nuts and seeds are heavy in fat, the key thing to consider is the quantity of carbohydrates.

Here is a list of ketogenic diet-friendly seeds.

Other seeds that did not reach the top 10 but are deemed healthy on the ketogenic diet include:

• Brazil nuts 9.8 g of carbs
• Macadamia nuts 10.5 g of carbs
• Chia seeds 11.9 g of carbs
• Walnuts 14 g of carbs
• Hazelnuts 14 g of carbs
• Almonds 18.2 g of carbs

I prefer roasted seeds to raw seeds.

But I was curious whether raw seeds contain more carbohydrates than roasted seeds and if this changes the nutritious benefits of seeds like nuts and beans.

Some seeds are toxic when eaten raw.

The most notable example is beans.

To eliminate toxins, beans must be soaked and cooked at a high temperature.

According to my study, seeds should be addressed on a case-by-case basis in terms of whether they may be eaten raw.

So you now know which seeds are low carb and suitable for the ketogenic diet.

The keto diet.So I decided to look into which seeds contain the most carbohydrates and should be consumed in moderation or avoided on a low carb diet.

As a result, while following a low carb or keto diet, you should consume these nuts in moderation.

Is Peanut Butter High in Carbs?

I adore peanut butter and have eaten innumerable peanut butter sandwiches as well as eating it with bananas and adding it to stir fry.

But, is peanut butter good for a low-carb diet?

Pine nut butter, which tastes like peanut butter, and macadamia nut butter are also available.

However, they may be difficult to obtain in supermarkets and are often simpler to purchase online from niche suppliers like Amazon.