Pili Nuts
Quick answer
A medium portion of Pili Nuts (20 g) contains 144 kcal, with 0.2 g of net carbohydrates and 2.2 g of protein.
- Carbs0.8 g2%
- Protein2.2 g5.6%
- Fat15.9 g92.4%
- Fibre0.6 g
Percentages of total energy (calories)
A little gem from the green volcanic islands of the Philippines! The pili nut is long and ivory-coloured, with a soft, buttery texture that melts in your mouth like toasted butter and a delicate flavour reminiscent of macadamia and pine nuts. It is one of the fattiest nuts, with fat making up about 80% of its weight, while the net carbohydrate in a portion is almost nil (just 0.2 g), so the glycemic index does not apply, and keto and low-carb fans love it. But that density also means a lot of calories, so the whole secret lies in a small portion.
💡 Smart Nutritional Guidance
Consumption advice
A small, weighed portion (20 g, about 8 to 10 nuts). An energy snack for intermittent fasting or keto that curbs appetite for hours.
Best preparation methods
Eat them lightly roasted with a pinch of sea salt, or seasoned with cinnamon and a little coconut oil. Their buttery texture melts in your mouth without hard biting.
Important Nutritional Note
Their calories and fat are among the highest of all nuts, so respect the portion (20 g) and do not eat straight from the bag, so you do not go over your daily calories without noticing.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (20 g) |
|---|---|---|
| Calories | 719 kcal | 143.8 kcal |
| Protein | 10.8 g | 2.2 g |
| Carbohydrate | 3.9 g | 0.8 g |
| Available carbohydrate | 1.1 g | 0.2 g |
| Fat | 79.6 g | 15.9 g |
| Dietary fibre | 2.8 g | 0.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 719 kcal per 100 g, ranking 28 of 28 in Nuts & seeds (lowest first).
Related foods from the same family:
Frequently asked questions
Is Pili Nuts good for weight loss?
Pili Nuts provides 719 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 20 g portion gives 144 kcal.
How does Pili Nuts affect blood sugar?
Pili Nuts contains only 1.1 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Pili Nuts?
A typical 20 g portion of Pili Nuts provides about 144 kcal, 2.2 g protein, 0.8 g carbohydrate, 15.9 g fat and 0.6 g fibre.
Why are pili nuts among the best nuts for a keto diet?
Because fat makes up about 80% of their weight while the net carbohydrate in a portion is under a quarter of a gram, so they help you stay within your keto carb limit without raising blood sugar.
Do pili nuts raise "bad" cholesterol because of their high fat?
Most of their fat is monounsaturated, such as oleic acid, but they also contain some saturated fat. They suit a heart-healthy diet in a small portion as part of a balanced diet, not in large amounts every day.
How do pili nuts affect blood sugar in type 2 diabetes?
Their effect on blood sugar is very small because they contain so little carbohydrate, and adding them to a snack may slow the absorption of the carbohydrates eaten with them. Just watch their high calories so you do not gain weight.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by Dr. Wassim Habib · Last reviewed 20 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.