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 nut butter to make sure it fits into your diet. We’ll discuss top products, 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 butter 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 this 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 butter 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 is the best to keep you in ketosis, here are the best products on the market:
1. Perfect Keto #1 Best Choice
Here’s why Perfect Keto is the winner in this review:
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 butter, 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
The Guidry Organic Farms Pecan wins 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.
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 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
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, 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. 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 diet.
We know we said the 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 keto peanut butter.
9. Zinke Orchards Creamy Keto
With no traces of peanuts, additives, and preservatives, Zinke Orchards Creamy Butter is made only with dry-roasted almond nuts.
This Zinke Orchards features:
While the fat content is average, and the only ingredient is the almonds, the 5 grams of carbs can be too much.
The protein, vitamin, and mineral content is also pretty low. That said, this is a delicious, easy-to-spread, value-for-money product 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 feature:
Although Crazy Richard’s is very low in fats, it’s still keto, natural, and has no added sugar.
Perfect Keto Recipes
Do you want to learn how to make the top 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 it:
Homemade Macadamia Nut Butter Recipes
Macadamia nuts are the most expensive, 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; that 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 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?
Butter from almonds is better than peanuts if you’re on a diet such as 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.
Is Almond Butter OK for Keto Diet?
According to her post, the red nectar tint comes from not cooking the almonds. The bread is then baked and sprinkled with cinnamon sugar. It is also topped with powdered sugar, another sign that the recipe was most likely made with almond flour. While many keto dieters will be pleased to discover a low-carb, gluten-free snack is available for purchase, many people do not eat almond butter because of its high butterfat content. Nutritionists warn those who are cutting carbs from their diet to be careful with all almond-based products. The percentage of butter is 16.5 percent. That means if you have a fat intake of 40 grams per day, you will end up eating 17 grams of butter, according to the American Heart Association.
Those with high cholesterol, triglycerides, or blood sugar should not eat high amounts of high-fat, high-carb foods. Since it is a high-fat food, it can be a source of good fats, but that does not mean it is good for the diet. Dr. Joann E. Manson, M.D., chief of the Section of Vascular Surgery at Massachusetts General Hospital, warned that patients who are still on the ketogenic diet should stick to facts that are less than 10 percent of their calories. Be sure to check the label for a low-fat or no-fat version. According to the Mayo Clinic, eating more fat can actually be beneficial for the diet. Fat is essential for keto dieters because it helps the body metabolize fats into energy.
Can I Eat Bananas on Keto?
People who are keto-adapted and are following a low-carb ketogenic diet have reported the effects of the keto diet on their weight, health, and general well-being. When you stop your carb intake, your body breaks down stored fats in the form of ketones. The body does not store fat, so the balance of the body’s energy is found in ketones. This helps you burn more body fat and even shed some of the unwanted fat that you may already have accumulated over the course of your life.
In addition, when your body breaks down stored fat into ketones, you experience some of the benefits of ketosis. Your overall brain health and the function of your muscles are affected and your body is able to process glucose into energy at a faster rate. This is because carbohydrates only provide glucose, which is a slower and less efficient process.
Can You Have Hummus on Keto?
Hummus, as we all know, is a great source of protein. It is also rich in fiber. Hummus is made with chickpeas which is a great source of fiber, protein, and essential fatty acids. So, can you have hummus on the keto diet? Yes, you can. You will not be eating your favorite falafel or samosa. But you can eat a hummus sandwich with light mayonnaise or regular mayonnaise. You can also go for hummus in its original form with bread and add vegetables, such as cucumber, onion, and tomato. It is not high in fat, and the fat content in hummus is fat, the rest is fat-free.
Besides that, it is quite low in carbs, only 18 grams per serving. It is a low-carb food. You can easily make low-carb hummus at home as you can buy hummus from stores in the form of chips, air fryer wraps, and dips. But what is so special about it? The secret is that it does not contain eggs or cream. It is a healthy, low-carb keto food that can be had by all.
What is a Keto Substitute for Peanut Butter?
No, because there are so many fats, it’s impossible to actually eat enough calories to gain weight on the keto diet. Is this ingredient healthy for me? I hear this all the time. I’m sure I’ve said this, too. I get it. Keto is all or nothing. It’s not supposed to be a fad diet. It’s not supposed to be easy. It’s supposed to work.
The thing is, that isn’t always the case. I’ve seen people lose weight using keto but still gain fat. This has nothing to do with the diet itself, but rather how well you implement it. Your hormones may be in overdrive because of how high your body is in ketones. If this isn’t balanced out by your diet (or lack of), it can cause you to gain weight even though your caloric needs are met. In other words, if you are on a very high-fat keto diet, your metabolism will probably run very hot. Many people on keto diets may also start feeling bloated and gassy. This may sound like an oxymoron, but it is indeed true.
Where Can You Buy Low Carb Nut Butter?
Keto butter is available throughout many internet shops. You can find it on Amazon, or 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.
Can You Eat Cashew Butter on Keto?
We’ll all agree that no matter how you eat, a healthy diet is super important if you are trying to maintain a healthy body. There are a lot of superfoods out there and sometimes we simply forget about all the other amazing products that exist out there. For example, if you want to eat keto, then you might want to know if cashew butter can be considered a superfood.
Let me start off by saying that I’m sure there are many people who love the taste of cashew butter but the question is, can you eat it? It turns out that yes, you can eat it. If you make sure to eat a low-carb diet, then you’ll be fine. But before that, you should know that cashew butter is a fat that won’t promote weight gain. So, if you are going to eat it, make sure that you are staying away from it from time to time.
Hopefully, this article sheds some light on keto nut butter.
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 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 promote 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.