Are you following a keto diet and looking for delicious and healthy alternatives for your favorite spreads? Look no further than nut butters! Packed with essential fats and low in carbs, nut butters are perfect for maintaining a low-carb lifestyle without compromising on taste. In this article, we will explore the best nut butters for keto, highlighting the best nut butter options and comparing them from a nutritional standpoint. Discover which nut butters offer the most benefits while keeping your keto diet both satisfying and enjoyable.
Our selection of keto nut butter options includes a variety of flavors and textures to suit your taste buds. Whether you prefer the rich, creamy taste of almond butter or the slightly sweet and satisfying crunch of macadamia nut butter, we’ve got you covered. Not only are these nut butters low in carbs, but they are also packed with nutrients like protein and healthy fats to keep you feeling full and energized.
Chocolate Chip Walnut Cookies made with almond butter and monk fruit sweetener.
What Are Nut Butters and Their Role in a Keto Diet?
Nut butters are essentially nuts ground into a smooth, creamy paste. In fact, you can even make your own keto nut butter with a blender or food processor.
Nut butters come in a variety of flavors and textures, depending on the type of nut used. Popular options include almond butter, walnut butter, and macadamia nut butter. These spreads are not only delicious but also offer a range of health benefits.
In a keto diet, nut butters play a crucial role in providing a source of healthy fats. Rich in monounsaturated and polyunsaturated fats, they generally promote heart health and provide satiety. Additionally, nut butters are a good source of protein, vitamins, and minerals, making them a nutrient-dense option for those following a keto diet.
Factors to Consider When Choosing a Keto Nut Butter
When choosing a keto nut butter, there are a few factors to consider. First and foremost, you want to pick a nut butter that is low in carbohydrates. Ideally, you want to consume nut butters that do not contain added sugars or fillers. It’s also important to check the ingredient list and make sure there are no hidden sources of carbohydrates, such as hydrogenated oils or high-fructose corn syrup.
Another factor to consider is the type of nut used. Different nuts have varying nutritional profiles, so it’s good to mix it up and try different varieties. Almond butter is a popular choice among keto enthusiasts, as it is low in carbs and high in healthy fats. Macadamia nut butter is another great option, as it has a creamy texture and a slightly sweet flavor. You can also enjoy other nut butters like pecan butter and walnut butter in moderation on a keto diet.
Lastly, you want to pay attention to the processing methods used to make keto nut butter. So, opt for brands that use minimal processing and avoid those that add unnecessary preservatives or additives. Look for nut butters that are made from 100% nuts, without any added oils, sugars or salt.
What Is the Best Nut Butter for Keto?
Our Top 5 Nut Butters for a Keto Diet
We compared the following five 100% raw unsalted nut butters: almond butter, macadamia nut butter, walnut butter, pecan butter and hazelnut butter. You can enjoy them all in moderation on a keto diet, but depending on what you want, almond butter isn’t always the winner.
Below, we also discuss why cashew butter and peanut butter aren’t on the list.
1. Almond Butter: Is It the Best Nut Butter for Keto?
A staple in many keto pantries, almond butter is rich and creamy with a slightly sweet and nutty flavor. High in healthy fats, it is an excellent choice for those following a keto diet. It is also a good source of vitamin E, magnesium, and fiber. Enjoy almond butter on its own, spread it on low carb bread, or use it as a base for keto-friendly cookies, sauces and dressings.
Almond butter beats the other 5 nut butters in the following areas: highest protein content, highest fiber content. This keto nut butter is also the most affordable of the five.
Nutrition in 2 Tablespoons (32g) of Trader Joe’s Creamy Unsalted Almond Butter:
- Calories: 190
- Saturated Fat: 1g
- Trans Fat: 0g
- Polyunsaturated Fat: 4g – Healthy
- Monounsaturated Fat: 10g – Healthy
- Cholesterol: 0g
- Total Carbs: 7g
- Fiber: 4g
- Total Sugars (0g added sugars): 1g
- Protein: 7g
2. Hazelnut Butter
Hazelnut butter, made from finely ground hazelnuts, offers a rich and creamy indulgence with a hint of nutty sweetness. Bursting with flavor and packed with nutrients, hazelnut butter provides a wholesome alternative to traditional spreads. Whether enjoyed slathered on toast, blended into smoothies, or used as a delectable ingredient in baked goods, its versatility and irresistible taste make this keto nut butter a beloved addition to any pantry. Rich in healthy fats, fiber, vitamin E, and other essential minerals, hazelnut butter not only delights the taste buds but also nourishes the body, making it a delightful and nutritious choice for nut butter enthusiasts.
Hazelnut butter doesn’t beat the other 5 nut butters in any areas but is rich in healthy monounsaturated fat.
Nutrition in 2 Tablespoons (32g) of Hazelnut Butter:
- Calories: 187
- Total Fat: 18g
- Saturated Fat: 1.3g
- Polyunsaturated Fat: 2.5g
- Monounsaturated Fat: 14g
- Cholesterol: 0mg
- Total Carbs: 5.1
- Fiber: 2.7g
- Total Sugars (0g added sugars): 1.4g
- Protein: 4.4g
3. Macadamia Nut Butter
Macadamia nut butter is a luxurious and indulgent spread that is perfect for keto enthusiasts. It has a smooth and creamy texture, with a slightly sweet and buttery flavor. Macadamia nuts are incredibly high in monounsaturated fats, which are known to promote heart health and provide satiety. This keto nut butter is low in carbs and packed with nutrients like vitamin B6, thiamin, and manganese. Spread macadamia nut butter on celery sticks, use it as a dip for low carb crackers, bake with it, or add it to your favorite keto smoothie for a creamy boost.
Macadamia nut butter beats the other 5 nut butters in the following areas: Highest saturated fat content (unhealthy), highest monounsaturated fat content (healthy) with a whopping 19g, the most calories, the least protein, the least healthy polyunsaturated fat.
Nutrition in 2 Tablespoons (32g) of Butta Nut Macadamia Nut Butter:
- Calories: 240
- Total Fat: 24g
- Saturated Fat: 4g
- Trans Fat: 0g
- Polyunsaturated Fat: 0g
- Monounsaturated Fat: 19g
- Cholesterol: 0mg
- Total Carbs: 4g
- Fiber: 3g
- Total Sugars (0g added sugars): 1g
- Protein: 2g
4. Pecan Butter
Pecan butter is a delicious, indulgent spread that is perfect for those following a keto diet. It has a rich and buttery flavor, with a smooth, creamy texture. Pecans are high in healthy fats and low in carbs, making them an ideal choice for keto enthusiasts. This keto nut butter is also a good source of fiber, vitamin E, and thiamin. Spread pecan butter on low carb tortillas, swirl it into your favorite keto-friendly ice cream, or enjoy it straight from the jar for a quick and satisfying snack.
Pecan butter doesn’t beat the other 5 nut butters in any areas, but is rich in healthy fats and fiber. It’s also low in carbs.
Nutrition in 2 Tablespoons (32g) of Nutural World Pecan Butter:
Note: I couldn’t find a single pecan butter label that listed the polyunsaturated and monounsaturated fats, so I obtained those values from the nutrition of 32g of raw pecans.
- Calories: 230
- Total Fat: 24g
- Saturated Fat: 2g
- Trans Fat: 0g
- Polyunsaturated Fat: 5.9g
- Monounsaturated Fat: 13.6g
- Cholesterol: 0mg
- Total Carbs: 4g
- Fiber: 3g
- Total Sugars (0g added sugars): 1g
- Protein: 3g
5. Walnut Butter
Walnut butter is a rich and flavorful spread that is perfect for keto diets. It has a robust and slightly bitter taste, with a creamy and thick texture. Walnuts are high in omega-3 fatty acids, which are essential for brain health and reducing inflammation. This keto nut butter is also a good source of antioxidants, vitamin E, and magnesium. Spread walnut butter on slices of cucumber, mix it into your morning coffee for added richness, or use it as a base for keto-friendly desserts.
Walnut butter beats the other 5 nut butters in the following areas: The highest polyunsaturated fat content, but the lowest monounsaturated fat content of the 6.
Nutrition in 2 Tablespoons (32g) of Walnut Butter:
- Calories: 210
- Total Fat: 20g
- Saturated Fat: 2g
- Polyunsaturated Fat: 15g
- Monounsaturated Fat: 2.8g
- Cholesterol: 0mg
- Total Carbs: 4.4g
- Fiber: 2.2g
- Total Sugars (0g added sugars): 0.8g
- Protein: 4.8g
Is Cashew Butter Keto?
Cashew butter isn’t keto-friendly due to its high carb content compared to other nuts. While it does contain healthy fats, protein, and minerals like copper and magnesium, cashews have 9.6g of carbs per 2 tablespoons (32g), which is significantly higher than other nuts. Therefore, when asking, “Is cashew butter keto?” the answer is generally no. Other nuts like almonds, macadamia nuts, pecans, and walnuts are often preferred on a ketogenic diet due to their lower carb content.
Cashew butter beats the other 5 nut butters in the following areas: The highest carb content with 9.6g, the least fiber, the highest total sugars.
Nutrition in 2 Tablespoons (32g) of Cashew Butter:
- Calories: 194
- Saturated Fat: 3.4g
- Trans Fat: 0g
- Polyunsaturated Fat: 4.2g
- Monounsaturated Fat: 8.6g
- Cholesterol: 0mg
- Total Carbs: 9.6g
- Fiber: 1g
- Total Sugars (0g added sugars): 3g
- Protein: 3.8g
Why Doesn’t Peanut Butter Make the List of Best Keto Nut Butter Options?
Simply put, peanuts aren’t nuts. They are actually a legume.
Almond and Peanut Comparison
But since you’re probably wondering, here’s a nutritional comparison of two tablespoons of Trader Joe’s Unsalted Peanut Butter versus two tablespoons of Trader Joe’s Creamy Unsalted Almond Butter:
- Calories are the same: 190
- Carbs are the same: 7g
- Protein: 8g for peanut butter vs 7g for almond butter
- Total Fat: Both have 16g.
- Saturated Fat (unhealthy): Peanut butter has 2.5g which is 1.5g MORE than almond butter (1g).
- Trans Fat: Both have 0g
- Polyunsaturated Fat (healthy): Peanut butter has 3.5g which is a half gram LESS than almond butter (4g).
- Monounsaturated Fat (healthy): Peanut butter has 9g which is one gram LESS than almond butter (10g).
- Cholesterol: Both have 0mg.
In terms of heart healthy fats, almond butter is the clear winner.
No bake almond butter cookies.
Keto Nut Butter Is Great in Desserts
You can also use nut butters to create delicious, indulgent keto desserts. From cookies to brownies to almond butter cakes, the possibilities are endless. For example, you can make keto-friendly cookies by combining almond butter with a sweetener like monk fruit, an egg, and any additional flavorings like vanilla extract or cocoa powder. Mix until well combined, shape into cookies, and bake until golden brown. Enjoy these guilt-free treats whenever you’re in need of a sweet fix.
Keto sweet potato brownies with almond butter and monk fruit sweetener.
FAQs
You can also make your own nut butter at home using a high-powered blender or food processor.
You can buy low carb nut butters in many grocery stores, health food stores, and also online. Look for brands that specialize in keto-friendly products or those that offer a range of nut butter options.
When following a keto diet, it is important to minimize carbohydrate intake and focus on consuming foods that are high in healthy fats. This shift in macronutrient ratios helps the body enter a state of ketosis, where it burns fat for fuel instead of carbohydrates. By limiting carb intake, you in fact force the body into tapping into its fat stores, promoting weight loss and improved energy levels.
Choosing low carb options is crucial in maintaining ketosis and reaping the benefits of a keto diet. Many traditional spreads and condiments, like jam, are high in carbohydrates and can derail your progress. That’s where nut butters come in. Not only do they provide a delicious way to enjoy a spread, but they are also low in carbs and packed with healthy fats, making them an ideal choice for those following a keto lifestyle.
If you have allergies or dietary restrictions that prevent you from enjoying traditional nut butters, there are still plenty of alternatives available. Sunflower seed butter, pumpkin seed butter, and tahini (made from sesame seeds) are all great options for those with nut allergies. These spreads offer a similar creamy texture, so you can use them in the same way you use traditional nut butters.
Almonds have more protein and less saturated fat than peanuts. For more details, see my almond and peanut comparison.
So Is Almond Butter the Best Nut Butter for Keto?
Almond butter is clearly one of several options for a keto diet.
Whether you prefer the creamy texture of almond butter or the rich flavor of macadamia nut butter, there is a keto nut butter out there to suit your taste buds. So, upgrade your keto snacks and meals with these delicious nut butters and enjoy the benefits of a keto diet without sacrificing taste.
Want Low Carb Dessert Recipes?
Here are some healthy dessert recipes to enjoy:
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