Keto Approved
Pine Nuts
2.70g net carbs per 1 oz
Buttery and resinous, a 1 oz handful runs 2.7 g net carbs alongside 19.2 g of fat, so it slides into your day with room to spare. Toast them and scatter over a salad, or fold into pesto for a fat boost that keeps the carb hit small.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 14% of your 20g daily budget.
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Good to Know
Most of what you find on US shelves comes from China or the Mediterranean, and the European variety (longer, thinner kernels) tends to taste sweeter and cost more. Buy them raw or dry-toasted and skip any glazed or honey-roasted blends, since those add sugar that nudges the carbs up. A common heads-up: a small number of people get a lingering metallic, bitter taste a day or two after eating them (sometimes called pine mouth), which is harmless but odd, so keep portions modest the first time you try a new bag.
Is Pine Nuts Keto? The Full Answer
Pine Nuts contains 2.70g net carbs per 1 oz (3.70g total carbs minus 1.00g fiber). Buttery and resinous, a 1 oz handful runs 2.7 g net carbs alongside 19.2 g of fat, so it slides into your day with room to spare. Toast them and scatter over a salad, or fold into pesto for a fat boost that keeps the carb hit small.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 14% of a 20g daily carb limit. That makes Pine Nuts a reliable keto staple.
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