I would like to start adding some nuts into my plan but after checking them out, I am so confused I have gone nuts!

Atkins says to roughly count 1 oz of nuts or seeds as 5g of carb but when I did some investigating I found a lot of nuts came in way less than 5g of carb (of course minus fiber).

Then I found a lot of the 1 oz measurements did not specify whether they were shelled or unshelled.

I really want to make sure I have this info right as do not want to find that I have been over eating on amounts.

Those of you who have incorporated nuts/seeds into your plan could you please advise...........what is right?


This is what I found and they were all listed as 1 oz measurement:

Dry or oil roasted salted pecans (15 halves): cal 201 carb 1.1
Walnuts 14 halves: cal 185 carb 2
Macadamia dry roasted salted (10-12 pcs): cal 203 carb 1.3
Pumpkin seeds whole roasted salted (85 pcs): cal 126 carb 15
Pumpkin seeds kernals roasted salted: cal 148 carb 2.7
Almonds oil roasted salted (22 pcs): cal 172 carb 2
Sunflower seed kernals, salted roasted: cal 174 carb 2.3
(does this mean with or without the shell?)

Any thoughts??