Lowest in Net Carbs

These nuts and seeds provide less than 3 grams of net carbs per 28-gram (1-

ounce) serving, except where noted:

 Flaxseed: 0.4 grams per 14-gram (0.5-ounce) serving

 Pecans: 1.2 grams

 Hemp seeds: 1.3 grams

 Brazil nuts: 1.4 grams

 Macadamia nuts: 1.5 grams

 Chia seeds: 1.7 grams

 Walnuts: 2 grams

 Hazelnuts: 2 grams

 Almonds: 2.6 grams

Highest in Fiber

These nuts and seeds provide at least 2.7 grams of fiber per 28-gram (1-

ounce) serving, except where noted:

 Chia seeds: 10.6 grams (2.7 grams soluble)

 Flaxseed: 3.6 grams (1.9 grams soluble) per 14-gram (0.5-ounce)

serving

 Almonds: 3.5 grams (0.35 grams soluble)

 Sesame seeds: 3.3 grams (0.8 grams soluble)

 Pistachios: 2.9 grams (0.7 grams soluble)

 Hazelnuts: 2.7 grams (1.1 grams soluble)

 Pecans: 2.7 grams (0.5 grams soluble)

Best Omega-6:Omega-3 PUFA Ratio

Seeds contain far more polyunsaturated fats than most nuts do. These are

the seeds with the best ratio of Omega-6:Omega-3 PUFAs (you can read more

about healthy fats here):

 Chia seeds: 1:3

 Flaxseed: 1:4

 Hemp seeds: 2.5:1