Walnuts are a tree nut rich in healthy fats, fiber, and omega-3 fatty acids. They are low in net carbohydrates and are commonly used in low-carb, keto, and diabetic-friendly diets when consumed in moderation.

Quick Carb Snapshot

  • Carbs (per 100 g): ~14 g total, ~7 g net
  • Carbs (standard portion): ~2 g net per 1 oz
  • Glycemic Index: Very low
  • Similar Low-Carb Options: Pecans, macadamia nuts
  • Blood Sugar Impact: Lower
  • Keto-Friendly? Yes (portion-aware)

Key Traits

  • Texture: Firm, slightly crumbly
  • Flavor: Earthy, mildly bitter
  • Carb Impact: Low net carbs
  • GI / GL Notes: High fat and fiber blunt glucose
  • Common Uses: Snacking, baking, salads

Best For

  • Low-carb snacks
  • Keto baking
  • Adding crunch to salads

Avoid For

  • Nut allergies
  • Very large portions
  • Rancid or stale nuts

Why Choose Walnuts for Low-Carb Eating

Texture & Structure

  • Add crunch without starch
  • Dense and filling
  • No thickening properties

Flavor & Nutrition

  • High healthy fat content
  • Low net carbs
  • Rich in omega-3s

Storage & Shelf Life

Pantry

Store short-term in airtight container; refrigerate for longer storage.

Cooked

Walnut-containing dishes keep 3–5 days refrigerated.

Signs It Has Gone Bad

  • Rancid or bitter smell
  • Soft texture
  • Off taste

Allergy & Dietary Flags

  • Gluten-Free: Yes
  • Nuts: Yes (tree nut)
  • Nightshade: No
  • Vegan / Vegetarian: Yes

Often compared to pecans and almonds, walnuts are a
low-carb, omega-3-rich nut.

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