How many carbs are in walnuts?
One ounce of walnuts, about 14 halves (28g), has about 4g of carbohydrate and 2g of net carbs. Walnuts have fewer carbs per ounce than almonds or cashews.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 oz, 14 halves (28g) | 3.8g | 1.9g | 2.0g |
| 1 cup, ground (80g) | 11.0g | 5.4g | 5.6g |
| 1 cup, chopped (117g) | 16.0g | 7.8g | 8.2g |
| 1 cup pieces or chips (120g) | 16.5g | 8.0g | 8.4g |
| 100 grams | 13.7g | 6.7g | 7.0g |
Net carbs
One ounce of walnuts has about 2g of net carbs, which is total carbs (4g) minus fiber (2g). At this level, walnuts fit almost any low-carb plan. See the net carbs guide for when net carbs are a useful tracking method.
For diabetes
Walnuts are particularly relevant for people with diabetes because they are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid. Studies have linked regular walnut consumption to improved insulin sensitivity and lower cardiovascular risk, which matters because type 2 diabetes carries elevated heart disease risk. For carb counting purposes, an ounce has only 4g of total carbs, essentially a free food in any counting plan. See the diabetes carb-counting guide.
Keto and low carb
One ounce of walnuts has about 2g of net carbs, placing them among the lowest-carb nuts. A quarter cup of chopped walnuts (about 29g) stays under 3g of net carbs. Walnuts are a standard keto snack and are commonly used in keto baking and salad toppings.
Good to know
Walnuts have the strongest flavor and highest tannin content of the common snacking nuts, which is why many people prefer them in baked goods rather than plain. Candied or glazed walnuts served on salads are a different nutrition story: the sugar coating can add 8 to 10g of carbs per tablespoon of nuts. Plain walnuts are among the few foods with a meaningful plant-based omega-3 content. Black walnuts are nutritionally similar but harder to find and more bitter.
Full nutrition (per 100g)
- Calories: 654.0 kcal
- Carbohydrate: 13.71g
- Fiber: 6.7g
- Sugars: 2.61g
- Protein: 15.23g
- Fat: 65.21g
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Get the appFrequently asked questions
How many carbs are in walnuts?
One ounce of walnuts (14 halves, 28g) has about 4g of total carbs and 2g of fiber, giving about 2g of net carbs.
Are walnuts keto?
Yes. One ounce has only 2g of net carbs, making walnuts one of the lowest-carb nuts available.
How many walnuts can a diabetic eat?
An ounce (14 halves) has only 4g of total carbs. Most diabetes plans treat this as essentially a free food. Larger portions remain low in carbs but are calorie-dense.
How do walnuts compare to almonds in carbs?
Walnuts (4g total carbs per oz) have slightly fewer carbs than almonds (6g per oz). Both are excellent low-carb nuts.
Do walnuts raise blood sugar?
Effectively no. There is no established GI for walnuts because their blood sugar effect is negligible. The fat, protein, and fiber together prevent any meaningful glucose rise.