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

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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.

The following seeds have the lowest carbs:

  • Hemp seeds 0.4g carbs
  • Pili nuts 0.6g
  • Pecans 1.2g
  • Pine nuts 1.3g carbs
  • Hemp seeds 1.3g carbs
  • Pumpkin seeds 1.4g carbs
  • Macadamias 1.5g

Nuts are called nuts, although they are really plant 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.

The following seeds are rich in iron:

  • Sesame seeds 14.6 mg
  • Poppy seeds 9.8 mg
  • Hemp seeds 8 mg
  • Chia seeds 7.7 mg
  • Flax seeds 5.7 mg
  • Sunflower seeds 5.4 mg
  • Pumpkin seeds 3.3 mg

All amounts are per half a cup (100g).

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

What Seeds Have the Most Calories?

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?

The following seeds have the most calories:

  • Macadamia nuts 718 calories
  • Pecan nuts 691 calories
  • Coconut 660 calories
  • Brazil nuts 659 calories
  • Walnuts 654 calories
  • Pine nuts 629 calories
  • Almonds 598 calories
  • Peanuts 587 calories

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

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

What Seeds Lower Blood Sugar?

Blood sugar monitoring is critical for diabetics.

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

According to medical authorities, the following seeds are known to reduce blood sugar:

  • Pumpkin seeds
  • Flax seeds
  • Chia seeds
  • Nuts and nut butters
  • Legumes, which include beans and lentils

It is critical not to ingest these seeds in excess, since some might contain hazardous quantities of nutrients.

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.

What Seeds Are Good for Keto?

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.

  • Hemp seeds 0.4g carbs
  • Pili nuts 0.6g
  • Pecans 1.2g
  • Pine nuts 1.3g carbs
  • Hemp seeds 1.3g carbs
  • Pumpkin seeds 1.4g carbs
  • Macadamias 1.5g
  • Flaxseeds 2.8 g of carbs
  • Pecans 8.4 g of carbs
  • Hemp seeds 9.1 g of carbs

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

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

Do Raw Seeds Have More Carbs That Roasted Seeds?

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.

Raw seeds have the same carbohydrate content as roasted seeds.

The nutritional composition of raw and cooked seeds is almost same.

As a result, both cooked and raw seeds are beneficial to a low-carb and ketogenic diet.

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.

What Seeds Are High Carb?

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.

The following seeds have the highest carbs:

  • Chestnuts 24 g of carbs
  • Cashews 17 g of carbs
  • Peanuts 16 g of carbs
  • Pistachios 10 g of carbs
  • Sunflower seeds 8 g of carbs

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

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?

Peanut butter is low in carbs.

It is also heavy in fat, making it ideal for a low carb or keto diet.

Peanut butter has 16 to 20 g of carbohydrates per 100g (approximately half a cup).

This is fairly high in comparison to other seeds and nuts.

The lowest carbohydrate foods include pine nuts and macadamia nuts.

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.


What nuts and seeds are low in carbs?

9 Carbohydrate-Free Healthy Nuts
Pecans. Pecans are healthful nuts that give a variety of nutritional advantages, despite their association with sweets.
Macadamia nuts are a kind of nut. Macadamia nuts are abundant in nutrients and make an excellent supplement to low carb diets.
Brazilian nuts.
The pine nuts.

Which seed has lowest carbs?

toasted sesame seeds

They’re low in carbohydrates and heavy in fat, making them ideal for keto diets. They’re also high in lignans, which are anti-inflammatory antioxidants. Several studies have linked sesame seeds to reduced inflammation.

What nuts and seeds are keto friendly?

Here are 10 of the greatest keto nuts and seeds to consume.
Brazilian Nuts.
Sunflower seeds are a kind of seed.
Seeds of Sesame.
Pumpkin Seeds that have been shelled.
Chia seed.

Which is lower in carbs walnuts or pecans?

Walnuts have slightly more protein than pecans and around the same carbohydrate content. 1 ounce of walnuts has 4.3 grams of protein and 3.89 grams of carbohydrates. The same amount of pecans includes 2.69 grams of protein and 3.84 grams of carbohydrates.

What are the best nuts and seeds to lower blood sugar?

The greatest nuts and seeds for diabetics include linseeds, almonds, peanuts, pumpkin seeds, macadamia nuts, pistachios, cashew nuts, chia seeds, and so on since they lower and control insulin levels in the body.Nuts and Seeds


What are the best nuts and seeds for weight loss?

Almonds, cashews, pistachios, hazelnuts, and walnuts are the five greatest nuts for weight loss. These nuts are high in a variety of key elements that aid in weight reduction.

Are pine nuts keto friendly?

When on the keto diet, you don’t have to completely eliminate pine nuts, but you should consume them rarely. Four grams of carbohydrates and one gram of sugar are included in one ounce of pine nuts. “They can be enjoyed moderately,” Warren explains.

Do pecans have carbs?

Fortunately, our beloved tree nut is widely renowned for its low carbohydrate content, with just 4 grams of net carbohydrates per 3.5 ounces, or roughly three handfuls.

What are the healthiest seeds for diabetics?

The greatest nuts and seeds for diabetics include linseeds, almonds, peanuts, pumpkin seeds, macadamia nuts, pistachios, cashew nuts, chia seeds, and so on since they lower and control insulin levels in the body. They are an excellent source of protein with a high biological value.Flaxseeds

What nuts are ketosis?

The Top 7 Keto Nuts
Pecan nuts provide 4 grams of net carbohydrates per 100 grams (3.5 ounces).
Brazil nuts provide 4 grams of net carbohydrates per 100 grams.
100 grams of macadamia have 5 grams of net carbohydrates.
Walnuts provide 7 grams of net carbohydrates per 100 grams.
100 grams of hazel nuts have 7 grams of net carbohydrates.

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