Is nut butter really keto-friendly?
The internet tells you one thing, but the nutrition facts on the nut butter you find at your local grocery store tell you another.
Nut butter can be safe on a keto diet, but not all products are created equal.
It’s fairly difficult to choose if you don’t know what to look for. And this is where this article comes in.
We’ll tell you what to look for in a nut butter to make sure it fits into your keto diet. We’ll discuss top keto nut butters, in terms of pros, cons, healthiness, and purpose.
We’ll even squeeze in some butter (including the delicious almond) keto recipes! And after that, we’ll tell you all about nut butters and fat loss.
Does that sound good? Read along to find out all about keto butter!
What Kind of Nut Butter is Best for Keto?
Here’s what you need to look for in a keto-friendly nut butter:
What to avoid if you’re on a ketogenic diet:
Pro tip: Take into account the serving size and nutrition facts! Eating more than two tablespoons messes with all your macros and adds to your carb intake.
Warning: Avoid some peanut butter options. We’ll discuss why below.
With that in mind, your top options are:
All these nut butters are packed with vitamins, minerals, proteins, and antioxidants, so they boast plenty of health benefits.
10 Best Keto Nut Butter Options
Now that you know which type are the best to keep you in ketosis, here are the best products on the market:
1. Perfect Keto Nut Butter #1 Best Choice
Here’s why Perfect Keto is the winner in this review:
2. Performance Nut Butter
Performance Butter comes in second because:
But it is still an amazing product because:
3. Wild Squirrel Nut Butter
You may remember Keeley Tillotson and Erika Welsh from Shark Tank. Passionate about it, they decided to follow their dream and developed the Wild Squirrel kick starter. They managed to raise money through funding, and now Wild Squirrel is a reputable company in the world of nut butters, thanks to its unique blend of ingredients.
Wild Squirrel ranks third in this review because it features:
The ingredients combine to offer the Wild Squirrel Butters a delicious taste, whether you buy the Honey Pretzel, Cinnamon Raisin or Chocolate Coconut flavor. However, you will find things like artificial brown rice syrup, wheat flour, and soy.
With its unique flavor combinations and a good amount of healthy fats, the Wild Squirrel is a good choice for people on a low-carb diet.
4. Guidry Organic Farms Pecan Nut Butter For Keto
The Guidry Organic Farms Pecan wins the fourth place because although it has 0 net carbs per serving, it also features just 7 grams of good fats and 1 gram of dietary fiber per serving.
That said, this is a good option if you want to lose some weight and stick to your diet.
The biggest “complaint” from online reviewers is that you can’t mix this butter with sweet smoothies because of the crunchy pecans and the salty taste.
But considering the organic ingredients and zero carbs, Guidry Pecan is a good choice for keto-ers.
5. FBOMB Butter & Pecan Butter
Run by spouses Ross and Kara, FBOMB strives to help people use fat as energy in a smart way.
Not only can you get this butter for your ketogenic diet, but the official website is packed with articles, podcasts and book recommendations for leading a ketogenic lifestyle.
With macadamia and pecans, this butter features 21 grams of fat, 1 gram of sugar, and 3 grams of fiber per serving.
So why did this fat-bomb come in fifth?
6. Phat Fudge All Natural Fat Bomb Squeeze Packs
With 20 grams of good fats, why did we rank Phat Fudge sixth?
While Phat Fudge’s macros can fit into your ketogenic diet, it’s definitely not the top choice. But here’s why it’s still a good product to consider:
7. Binnie’s Coconut Butter Organic Spread
Binnie’s philosophy is to use more organic ingredients and less sugar. A 10-ounce jar includes:
This organic coconut butter spread is Paleo and Keto-friendly, but why did we rank it seventh?
Flavors include Dark Chocolate, Pumpkin Spice, Vanilla, Dark Chocolate Sea Salt, Coffee Macaroon, Simply Cinnamon, and Sweet Maple
Binnie’s Coconut Butter Organic Spread can fit your keto macros, it’s tasty, although runny, vegan-friendly, and organic.
8. Keto Nut Butter: Pic’s Peanut Butter
With Australian hi-oleic peanuts, Pic’s Peanut Butter is one of the best types of butter if you’re following a keto diet.
We know we said peanut option is not recommended for keto dieters, but these hi-oleic peanuts have extra natural oils for added fats, freshness and flavor.
We Like Pic’s Butter because it has:
What we don’t like is the 2 grams of sugar and low content of vitamins and minerals.
But this is a vegan, low-GI natural, kosher butter that tastes good. This is my favorite and best keto peanut butter.
9. Zinke Orchards Creamy Keto Almond Butter
With no traces of peanuts, additives, and preservatives, Zinke Orchards Creamy Butter is made only with dry-roasted almond nuts.
This low-carb almond butter features:
While the fat content is average, and the only ingredient is the almonds, the 5 grams of carbs can be too much.
The proteins, vitamin, and mineral content is also pretty low. That said, this is a delicious, easy-to-spread, value-for-money keto almond butter that can fit into your diet. It can last at room temperature for up to 2 months!
10. Crazy Richard’s Pure Powdered Keto Butter
A value-for-money option for keto dieters, the 2-pound resealable bag is generous and family-friendly.
We like that this butter powder is:
However, one serving features:
Although Crazy Richard’s is very low in fats, it’s still keto-friendly, natural, and has no added sugar.
Perfect Keto Butter Recipes
Do you want to learn how to make the best keto nut butter AND the best cookies with it?
This section is perfect for all you DIY-ers and bakers! Here are some good recipes to browse through:
Here’s how you make:
Homemade Macadamia Nut Butter Recipes
Macadamia nuts are the most expensive, most fat-packed nuts on the market. So if you can’t afford to buy a jar, make one of your own!
All you need is raw macadamia nuts, some coconut oil, and a food processor.
And of course, a jar and a fridge to store your butter in. The recipe is so simple and delicious; you won’t get enough of it. Great if you are on keto.
Is Peanut Butter Keto Friendly?
While it can be a ketogenic friendly option, it’s not my choice of keto snacks because it triggers an inflammatory response. Chronic inflammation begets acute stress and puts you at high risk for chronic illnesses.
Besides, most supermarket products contain trans fats and added sugar that leads to body fat storage through increased LDL (bad cholesterol) and decreased insulin sensitivity.
Which Seeds& Nuts are Low in Carbs
Below is a list of nuts and seeds that are the top choice for the keto diet, along with the number of carbs per 100-gram serving:
|Type of Nut||Amount of Total Carbs per 100g|
Few other such as sunflower seeds, cashews, and walnuts, have higher carbohydrates. Those higher carb nuts are ok in smaller quantities.
Are Almond Butters or Peanut Butters Better on Keto Diet?
Butter from almonds is better than peanuts if you’re on a diet such as a keto. Almond nuts don’t trigger inflammation, and they are generally cleaner. It is rich in iron, calcium, zinc, B vitamins, and Vitamin E.
Is Nut Butter For Keto Good for Weight Loss?
That depends on various factors:
Bottom line: Low-Carb nut butter can help you lose weight, if you control your portion size, restrict your daily calories, and do workouts that challenge you personally.
Where Can You Buy Low Carb Nut Butter?
Keto butter is available throughout many internet shops. You can find it on Amazon, on the official websites of the product, but you can even find many products in your local Walmart.
As with every purchase, make sure you choose a known online or offline dealer. Otherwise, you may receive a damaged or expired product or even a fake one with different nutritional stats.
Hopefully, this article sheds some light on keto nut butters.
Now you know which product to choose for your diet according to your needs, and you even know how to make your own homemade keto-friendly butter and cakes! Remember to avoid products containing bad vegetable oil options one that used Hydrogenated oils. Partially or fully hydrogenated oils are trans fats and one of the things you can put into your body.
But before I wrap it up, I’ll remind you that my favorite product is the Perfect Keto Nut Butter (You can get 15% OFF by using APERFECT15 code for a limited time!).
With lots of healthy fats and fibers per serving, this product is low in carbs, comes in a strong jar, it’s delicious, plus it’s enriched with MCTs that promotes ketosis. There are a few other good options to choose from in this review.
Performance Nut Butter For Keto is a great option if you’re on the go or if you’re training for a marathon, while Pic’s Butter is the top keto-friendly option on the market.