If you like peanut butter, reading and dieting (not specifically in that order), then chances are, there might have been an instance when you read the nutrition content on the jar while slathering a healthy serving of peanut butter on your bread, hoping that it’s as healthy as you’re hoping it to be. If so, then there’s also the possibility that you’ve seen how peanut butter isn’t exactly on the low side when it comes to fat and calories, by any means. In fact, two tablespoons of it actually serves up to around 16 grams of fat, or 188 calories. That’s pretty high.
But do you know that for people on the keto diet, this is actually good news?
That’s right. And that’s because according to registered dietician Danielle Schaub, culinary and nutrition manager for Territory Foods, there aren’t really foods that are off-limits on the keto diet. Rather, you’re only trying to hit specific targets, and how you want to hit those is up to you. The specific macronutrient target for keto is about 10 percent carbs, 20 percent protein and around 70 percent fat.
Of course, eating high-fat, low-carb foods can make reaching those targets much easier, and unsurprisingly, peanut butter is just one of those foods that fit perfectly. That’s because it’s fairly low in carbs, moderate in protein and high in fat, actually making it one of the best foods you can eat while on a keto diet. For peanut butter lovers everywhere, that’s very good news.
However, here’s the catch. Even though peanut butter is a very good food to incorporate into your keto diet, you can’t go overboard with it, and Schaub recommended that you stick with the standard serving size of two tablespoons. That’s because nuts contain carbs and protein as well.
If you’ve been on the keto diet for some time, then you’ll know that your body enters ketosis when it starts burning fat instead of glucose to give you energy. So keeping your carb intake very low helps you maintain ketosis, which can then help you lose weight.
Better make sure every tablespoon counts then.
Editor’s note: The opinions in this article are the author’s, as published by our content partner, and do not necessarily represent the views of Microsoft News or Microsoft. Always check with your doctor before making any changes to your health routine.
You’ve probably been there: After slathering your morning toast with a *ahem* generous amount of peanut butter, you catch a glimpse of the nutrition content on the jar and are, er, kinda shocked. It’s true that peanut butter isn’t exactly low in fat or calories by any means. A serving size of PB is generally two tablespoons and usually comes in around 188 calories and 16 grams of fat, depending on the brand.
Those stats typically make PB a food that can be pretty easy to overdo in any given snack or meal, especially if you follow an eating regimen that’s pretty strict or meant to be low in calories or carbs. If you’re on the keto diet, though, the high fat content *could* actually work in your favor.
But what about the carbs? Can eating too much of it kick you out of ketosis? And is keto the only diet in existence that finally gives you permission to eat as much peanut butter straight out of the jar with a spoon as you want?
You’ve got tons of PB-meets-keto questions, and I’ve got answers—straight from a dietitian. Peanut butter lovers, this one’s for you.
- Is peanut butter considered keto-friendly?
- But how *much* peanut butter can I eat every day on keto?
- Eating peanut butter won’t kick me out of ketosis, right?
- Are some PBs more keto-friendly than others?
- What about other nut butters?
- Keto-Friendly Nut Butters
- What Is Peanut Butter?
- Nutrition Facts of Peanut Butter
- How and When Does Peanut Butter Fit Into a Keto or Low-Carb Diet?
- When to Avoid Peanut Butter on a Low-Carb or Keto Diet
- The Bottom Line on Keto Peanut Butter
- Is Nut Butter Healthy On a Ketogenic Diet?
- What are the Healthiest Nut Butters on Keto?
- How to Score the Healthiest Nut Butters On Keto
- The differences between 10 types of nut butter
- Almond butter is one of the healthiest nut butters
- Peanut butter contains the highest amount of protein
- Walnut butter is high in omega-3’s, making it a great option for vegans and vegetarians
- Cashew butter’s texture is excellent for vegan recipes
- Macadamia nut butter can reduce cholesterol and support heart health
- Brazil nut butter is an excellent source of selenium, boosting your immune system
- Pecan butter is packed with vitamins and minerals
- Hazelnut butter can be a great choice for those following a keto diet
- Pistachio butter can provide you with an electrolyte boost
- Mixed nut butter offers a unique flavor and nutrient profile
- What is Nut Butter?
- Health Benefits of Eating Nuts and Nut Butters
- #1. High in Healthy Fats
- #2. Reduces The Risk of Coronary Heart Disease
- #3. Supports Cellular Function
- #4. Lowers Cholesterol
- #5. High in Magnesium, Potassium, and Calcium
- #6. Increases Your Lifespan
- #7. Improves Digestive Health
- #8. Controls Blood Sugar Levels
- #9. Supports Weight Loss
- #10. Enhances Your Brain Power
- When Are Nut Butters NOT Good For You?
- Best Nut Butters To Eat on A Ketogenic Diet
- Best Keto Nut Butter Brands
- How To Use Nut Butters on the Ketogenic Diet
- Can You Eat Nut Butter on the Keto Diet?
- Keto Almond Butter
- What kind of nut butter is keto friendly?
- Carbs in Nuts (1 oz portions)
- Carbs in Almond Butter
- Almond Nutrition
- How to Make Almond Butter
- How to Store Nut Butter
- Tools to Make the Recipe
- Low Carb Almond Butter Brands
- More Keto Almond Recipes
- No Bake Keto Peanut Butter Balls
- Is Peanut Butter a low carb food?
- Is peanut butter paleo?
- To make these 3-ingredient no bake keto peanut butter balls, you only need 3 ingredients-
- 3-ingredient No Bake Keto Peanut Butter Balls (Paleo, Vegan, Low Carb)
- How to Eat Peanut Butter on a Low-Carb Keto Diet
- What is Peanut Butter?
- Should You Ever Stay Away From Peanut Butter?
- Does Peanut Butter Have a Place in the Pantry of the Ketogenic Dieter?
- Downsides to Peanut Butter
- When to Incorporate Peanut Butter Into Your Keto Lifestyle
- Use Peanut Butter as a Treat and Stick to the All-Natural Options
- Sunflower Butter – A Great Peanut Butter Alternative
- Is Sunflower Seed Butter Healthy for Low Carb Keto Diets?
- How to make Sugar Free Sunflower Butter
- Homemade Sunflower Butter (keto, paleo)
- Yeah. It’s basically a nut-free homemade Nutella.
- So anyway, back to the sunflower seed butter itself.
- Nutrition Information:
- Thank you to Now Foods for providing the ingredients that inspired this delicious recipe. This post contains affiliate links, which means that if you click through and purchase a product, A Clean Bake receives a small commission. All proceeds go toward continuing to bring you delicious, healthy recipes every week, and this does not affect the price you pay. Thanks for supporting A Clean Bake!
- Can You Eat Peanut Butter On the Keto Diet?
Is peanut butter considered keto-friendly?
In short, yes it is. That’s because there aren’t technically any foods that are off-limits on keto, explains registered dietitian Danielle Schaub, culinary and nutrition manager for Territory Foods. You’re simply trying to hit specific macronutrient targets (around 70 percent fat, 20 percent protein, and 10 percent carbs).
Obviously, it’s easier to hit those targets if you choose high-fat, low-carb foods—but thankfully, PB fits the bill. “Peanut butter can certainly fit into a keto plan because it is high in fat, moderate in protein, and fairly low in carbs,” says Schaub. In that way, peanut butter is actually one of the best foods you could eat on keto when trying to hit your macronutrient goals. Yaaaaay.
But how *much* peanut butter can I eat every day on keto?
Now for some bad news. Even though PB is a good source of dietary fat, Schaub says nuts contain protein and carbs, too, so you still need to stick to the usual serving size of two tablespoons (sadly, it’s just not ideal on keto to indulge in your crunchy or creamy favorite with reckless abandon).
Eating peanut butter won’t kick me out of ketosis, right?
As WH previously reported, your body enters a state of ketosis when it starts burning fat instead of glucose (from carbs) for energy. So keeping your carb intake under 10 percent of your daily nutrients helps you maintain ketosis and, potentially, lose weight. Eating too many carbs is what can kick you out of ketosis and reset your body to burning glucose again.
So how can you avoid this? By following the serving size recommendations and choosing your PBs wisely (more on that in a sec). “On a 2,000 calorie keto diet, you would aim for 50 grams of carbs per day,” says Schaub. “So peanut butter can easily fit within that carb budget if you stick to the serving size.”
Are some PBs more keto-friendly than others?
Yes! Peanut butter with added sugar increases the carb content but not the fiber content, says Schaub, meaning you’ll consume more net carbs. “The most keto-friendly peanut butters have just peanuts and salt as ingredients because they have the highest fiber content, which you can subtract from the total carbs,” she explains.
Unfortunately, your childhood favorites, like Jif and Skippy, are not the best choices given that they contain added sugar. Schaub says many variations are also flavored or altered to reduce the fat content, which is another thing to avoid when making a PB purchase when you’ve got keto on the mind.
A good rule of thumb: Look for ingredient labels that include only peanuts and salt, palm oil, or coconut oil.
What about other nut butters?
If you’re not a fan of peanuts, you’re in luck: There are lots of other nut butter choices at many grocery stores, including cashew, almond, pecan, hazelnut, and macadamia nuts. And when all else fails, you can totally make your own with a food processor.
Just know that not all nut butters are created equal, especially when it comes to keto. Schaub says pecans and macadamia nuts have the highest fat and lowest carbs of all nuts, so you could eat the most of those nut butters on a keto diet.
Keto-Friendly Nut Butters
Smucker’s Natural Creamy Peanut Butter Smucker’s amazon.com $15.03
16 g fat, 4 g net carbs, 8 g protein
Justin’s Classic Peanut Butter Justin’s Nut Butter amazon.com $14.51
18 g fat, 5 g net carbs, 7 g protein
Teddie All Natural Peanut Butter Teddie amazon.com $17.68
16 g fat, 4 g net carbs, 8 g protein
Purely Pecans, Nuttin’ But Pecan Butter Purely Pecans amazon.com $12.99
24 g fat, 3 g net carbs, 3 g protein
Raw Macadamia Butter Wilderness Poets amazon.com $17.98
20 g fat, 3 g net carbs, 4 g protein
Perfect Keto Nut Butter perfectketo.com $35.99
20 g fat, 7 g net carbs, 4 g protein
SuperFat Nut Butter Keto Snacks SuperFat amazon.com $34.99
Macros vary by nut butter
Pecan Pie-Flavored Almond Butter Legendary Foods amazon.com $17.99
15 g fat, 4 g net carbs, 6 g protein
Sarah Bradley Sarah Bradley is a freelancer writer from Connecticut, where she lives with her husband and three sons.
Peanut butter has made a comeback in the last several years as a healthy food. From fat bombs to smoothies to oatmeal topping, peanut butter is a go-to ingredient for the health-conscious crowd. But what if you’re following a low-carb, ketogenic diet? Is there healthy keto peanut butter for you to enjoy?
Peanut butter can be one of the most convenient ways to get that little burst of protein your body needs. Along with being a decent protein source, peanut butter is also high in fat, making it seem like an appealing keto snack.
This guide will give you all the information you need to make an informed decision about whether adding peanut butter to your keto meal plan is a good idea or not.
Birthday Cake Keto Bars are here!
The answer to your sweet tooth. 17g of fat, 3g of net carbs, incredibly delicious.
What Is Peanut Butter?
The use of peanuts dates back to the Aztecs in the first century of the Common Era. It’s thought that they took peanuts and ground them into a paste to use for multiple reasons, including relief from toothaches.
Today, peanut production typically begins in spring when the nuts are first planted. They’re then harvested anywhere between August and October. Since they grow in shells, shelling is one of the first processes to occur once they’ve been picked and dried.
The peanuts then go through several other steps including roasting, cooling, blanching, and grinding. This last step is when they make their transition into the rich, creamy peanut butter you find in your local grocery store.
Nutrition Facts of Peanut Butter
While peanut butter nutrition can vary greatly depending on its processing and type, you can be sure it will have a high-fat content. Take a look at creamy, unsalted peanut butter, for example.
A 3 ½-ounce serving (about 100 grams) has a total of 598 calories, including 22 grams of carbs, 17 grams of net carbs, 5 grams of fiber, 50 grams of fat, and 22 grams of protein.
Some of the key vitamins and minerals found in peanut butter include:
- Vitamin E
- Phosphorus and potassium
How and When Does Peanut Butter Fit Into a Keto or Low-Carb Diet?
With its hearty fat and protein content, you’ve probably surmised that keto peanut butter exists.
A typical serving of peanut butter is roughly two tablespoons, making up a total of 188 calories. This includes 16 grams of fat, 6 grams of total carbs, 4 grams of net carbs, 2 grams of fiber, and 8 grams of protein.
With only 4 grams of net carbs per serving, you can indulge in a serving or two of this delicious salty treat without much concern of getting kicked out of ketosis. However, there are some factors you’ll want to take into account.
If you’re following the standard ketogenic diet (SKD), your daily carb limit is 20-50 grams. If you’ve reached the end of the day and you still have plenty of carbs to spare, having a spoonful of peanut butter is OK.
However, if you’re close to going over your carb limit, it’s probably best to hold off. It depends on how your body responds to carbs and how quickly you can get back into ketosis.
Other types of keto diets, such as the targeted keto diet (TKD) and cyclical keto diet (CKD), allow for higher carb intake during certain times — but they’re only suitable for those with a more active lifestyle who require the carbs. The TKD allows for 20-50 extra carbs up to an hour before and after exercise.
The CKD follows a standard keto diet, but with up to two days of carb backloading. This means that you will follow an SKD five days of the week, and then the other two days you’ll follow a high-carb, low-fat macro intake to restore your muscle glycogen levels.
Again, the CKD is only recommended for active people and athletes performing exercise at such high intensities that they need these carbs in order to perform at their full potential.
When to Avoid Peanut Butter on a Low-Carb or Keto Diet
The main issue with most peanut butter in stores today is that it’s processed using hydrogenated oils. Also known as artificial trans fats, these oils might put your health at risk and cause severe damage.
Some of these negative effects include:
- Increased risk of heart disease and developing certain types of cancer.
- Reduced HDL cholesterol (the good kind) and increased LDL cholesterol (the harmful one).
- Inflammatory conditions.
- Adverse effects on gut health.
When starting the keto diet, you must differentiate between healthy fats and bad keto fats that could be damaging to your health in the long run.
The good news is that there are nut butter alternatives that can complement your keto goals.
Perfect Keto Nut Butter is a delicious and decadent combination of nuts and healthy fats that doesn’t contain any peanuts.
This creamy sugar-free snack includes an assortment of keto-friendly nuts (like macadamia, almonds, and cashews) combined with MCTs and coconut butter.
These healthy and nutritious ingredients create a high-fat and luscious keto nut butter without any added sugars, harmful additives, or hidden carbs, so you can indulge without getting kicked out of ketosis.
Perfect Keto Nut Butter comes in three different flavors:
- Chocolate and hazelnut
- Almond butter and jelly
How to Make (or Buy) Keto Peanut Butter
When shopping for peanut butter (or any food item), the most crucial step is to read the ingredient label. Opt for organic when possible, and stay clear from hydrogenated oils, added sugars, artificial ingredients, and lower-quality sweeteners.
Natural peanut butter should contain only one ingredient: peanuts. It may also contain other natural ingredients like sea salt to enhance the peanut flavor, but that should be it.
You can also make this vegan, paleo, gluten-free, and sugar-free snack from the comfort of your home, and it will take you no more than 15 minutes of prep time.
All you need is a food processor and peanuts. If you opt for raw peanuts, keep in mind that the butter won’t be as flavorful as the roasted version.
Here’s a quick recipe for creamy peanut butter:
- Add a cup of peanuts to your food processor.
- Start the grinding process at medium speed — once the peanuts have turned into a “flour” consistency, increase the speed.
- Depending on the potency of your food processor, you will see the peanuts slowly start to release their natural oils after a total time of 5-10 minutes.
- Once it’s at your desired consistency, remove it and store it in a glass jar.
- A pinch of sea salt or Himalayan salt (to bring up the flavors and increase the shelf life of your homemade butter).
- A splash of keto-friendly vanilla extract (you can get it on Amazon).
- A 1/2 teaspoon of your favorite keto-friendly sweetener (stevia, monk fruit, or erythritol).
- For crunchy and chunky peanut butter, crush some whole peanuts and add them to the butter.
The Bottom Line on Keto Peanut Butter
While a peanut butter serving size of two tablespoons seems to fit keto macronutrients, the bottom line is that it’s easy to overeat this creamy treat, resulting in a severe spike in caloric intake.
As such, consuming peanut butter on a keto diet may become a bit tricky.
If you’re concerned about going over your daily carb count limit, it’s best to avoid it altogether. Even better, there are delicious keto peanut butter alternatives that you can enjoy. Be sure to try these delicious keto recipes made with nut butter:
- Indulgent Keto Peanut Butter Cups
- Vanilla Keto Butter Fudge
- Almond Butter Keto Pop Tarts With Coconut Frosting
What are the healthiest nut butters on a ketogenic diet?
If you don’t have all the time in the world to read the labels of all those jars in the nut butter aisle, choosing the right one can seem like an overwhelming challenge.
That’s because grocery stores are overrun with peanut butter — which we’ll deal with later — and almond butter, which doesn’t rate quite as high on our list for ketoers.
The answer to your sweet tooth. 17g of fat, 3g of net carbs, incredibly delicious.
So should you cut out nut butters completely?
Don’t even think about it.
In this guide, you’ll learn the subtle nuances between all the keto-friendly nut butters you can both buy and make yourself.
Topics on deck include:
If nut butters can be tricky, you may be wondering why anyone would even mess with them.
So let’s begin with all the positive sides of nut butter and why your keto diet will benefit greatly from just small quantities of it.
Is Nut Butter Healthy On a Ketogenic Diet?
You can’t say nut butters are healthy without breaking down what nut butter actually is first.
Nut butter is made by grinding up and processing nuts into a smooth, creamy consistency you can spread or eat with a spoon.
It’s no surprise the healthiest nut butters come from the healthiest keto nuts.
As you may have learned in our guide on the pros and cons of nuts on a ketogenic diet, nuts are awesome because they:
Have more healthy fats than net carbs. This makes them an ideal snack option on a ketogenic diet because they help you feel fuller and more satisfied between meals.
Nuts also contain fiber, which is an indigestible carb you can subtract from the total number of carbs in nuts to get the net carbs.
This healthy dietary fiber is one of the reasons why nuts have been studied for their positive role in improving heart disease, obesity, type 2 diabetes and many other medical issues.
However, certain nuts don’t have as much dietary fiber as others so their carb counts are much higher, which is why nuts and nut butters are often to blame for those hidden carbs that keep people from reaching ketosis.
That’s why portion control makes all the difference.
Just like you can’t smash a whole container of nuts and stay in ketosis, you can’t go over your serving size of nut butter — and that’s easier said than done since many of them are only between one and two tablespoons!
But nuts are also incredible because they’re bursting with vitamins and nutrients for their small size. You’ll find:
- Magnesium, which regulates your muscle and nerve function, helps control blood sugar and insulin levels and even aids in blood pressure management.
- Selenium, which protects your cells from oxidative stress to prevent cancer, cardiovascular disease, thyroid issues and even cognitive decline.
- Manganese, which helps your body metabolize the food you eat so your cells can use it.
- Vitamin E and other antioxidants to protect your cells from harmful free radicals which may lead to the development of cancer.
Some nuts can also be anti-inflammatory. The combination of fats, fiber, magnesium and L-arginine in nuts and nut butters may lessen your risks for conditions associated with inflammation, such as arthritis, asthma and IBS.
But these are all the good sides of nuts.
Nut butters also have a dark side.
What Makes Nut Butter Unhealthy?
Despite the positive traits we just discussed, nut butter — especially those you’ll find on the shelves at your local grocery store — can be totally unhealthy if you don’t pay attention to:
Added sugar. Nuts do contain a bit of sugar naturally, but they do not need to have sugar added in the mix. If you see sugar in the ingredients list, pass on it. And be alarmed when you see more than 3g of sugar per serving on the label even if added sugars aren’t listed.
Hydrogenated oils, which can be hiding in plain sight or behind “no stir” labels. While you may think you’ll never have to pry your nut butter from the jar again, these just have way more crummy oils like soybean, canola, and vegetable-based oils to give it that creamy texture.
These fully or partially hydrogenated oils are basically trans fats and the worst offenders for your body, as they’re known to:
- Raise bad cholesterol
- Lower good cholesterol
- Promote inflammation
- Stop your body’s ability to fight inflammation
Reduced fat or low-fat options. Nuts are a form of healthy fat, including saturated fat and monounsaturated fat. So to remove this fat during processing means manufacturers have to add other ingredients like sugar and fillers to bulk up the nut butter where that thick, natural fat normally would. Avoid at all costs.
Serving size. Did you know the standard serving size of nut butter is just two tablespoons?
If you’ve never measured out your serving of nut butter, you may be close to eating double what you’re accounting for in your macros.
Since the serving size is so small considering all the carbs, simply eyeballing your portions — even with the healthiest nut butters — isn’t a smart idea when you’re in or trying to reach ketosis.
And one nut butter in particular is really good at rolling all these bad traits in one: peanut butter.
Why You Should Stay Away From Peanut Butter
While peanut butter may fit into your keto macros, it certainly doesn’t make the cut on this list of the healthiest nut butters.
The main reason is peanuts and peanut butter can be highly inflammatory.
We’ve mentioned inflammation a few times already so let’s get a rundown on why inflammation is terrible:
Acute inflammation is responsible for healing your body when you trip in front of your coworkers and skin your knee. This is healthy and normal (albeit embarrassing).
But chronic inflammation sends your body into high-alert mode all the time, which creates stress in your body and can put you at a greater risk for:
- Heart disease
- Rheumatoid arthritis
- Alzheimer’s disease
In addition to this inflammatory response, commercial peanut butters are often loaded with hydrogenated vegetable oils and added sugars, both of which cause major damage in your body.
Vegetablep oils contain trans fats, which are terrible for your health now and in the long run because they:
- Increase LDL (potentially bad) cholesterol
- Decrease HDL (good) cholesterol
- Increase inflammation
- Lower insulin sensitivity
- Increase the risk of heart disease and strokes
- Induce body fat storage
So when you finally say sayonara to the jar of peanut butter you always loved as a kid, step up your adulting game with these better nut butters.
What are the Healthiest Nut Butters on Keto?
The healthiest nut butters on a ketogenic diet go way beyond the peanut butter vs almond butter debate.
You’ll want to replace those jars with one of these seven homemade or store-bought keto-safe options:
#1. Macadamia Nut Butter
It’s no surprise our list begins with the king of all keto nuts: the macadamia.
You can’t argue with the macros that set this nut on a pedestal above others. In a 1 oz. serving of macadamia nuts, you’ll find:
- 21g of fat
- 2.2g of protein
- 1.5g of net carbs
That means macadamia nuts are 75% fat and perfect for a ketogenic diet.
Macadamia nuts also contain an omega-7 fatty acid called palmitoleic acid, which has been studied for its ability to improve blood sugar regulation and insulin sensitivity in people with type 2 diabetes.
You can search for macadamia nut butters, but beware because they can get pricey. You’re much better off making macadamia nut butter at home, combining macadamia nuts with another more affordable keto nut, or hunting down a high-quality macadamia butter blend.
Thanks to its stellar macros and abundance of healthy fats, macadamia is the backbone of our Perfect Keto Nut Butter, which was formulated specifically for the ketogenic diet. It combines macadamia with cashews, coconut butter, and MCT oil to become the perfect keto treat. And it even comes in convenient single packets — great for travel and busy days at the office.
Check out the second runner up.
#2. Pecan Butter
Pecans make their rounds near the holidays with carby favorites like pecan pie and sweet potato casserole. Or maybe you’re more familiar with them covered in sugar and pralined.
Despite their sweet reputation, pecans are an amazing nut for ketoers thanks to their macros, which are not too far off from macadamias.
As you can compare, a 1 oz. serving of this nut from the South will deliver:
- 20g of fat
- 2.6g of protein
- 1.2g of net carbs
So not only are these a tasty low carb option, they’re super beneficial too.
In one study, researchers split up participants with normal to mildly elevated blood cholesterol levels and put them on two diets: one following the American Heart Association’s recommended diet and another that replaced 20% of the calories on the AHA diet with pecans.
Then they had participants switch diets for another four weeks.
After eight total weeks, the data revealed participants on the pecan diet:
- Lowered total cholesterol by 11.3%
- Reduced LDL cholesterol by 16.5%, double what the AHA diet did
- Increased HDL cholesterol while the AHA diet decreased HDL
- Lowered triglycerides
Here’s the kicker: even though the pecan diet contained almost 40% more fat, none of the participants on it gained weight.
This just proves nuts — and especially pecans — are a great option for weight loss because eating fat doesn’t make you fat.
Up next is a mild nut that doesn’t draw too much attention (even though it should get more of it).
#3. Walnut Butter
Fun fact: Walnuts are the only nuts with a measurable amount of omega-3 fatty acids, which fight inflammation, prevent heart disease, lower cholesterol and even combat type 2 diabetes.
And walnuts are relatively low carb for all the hard work they put in. Just check out the macros for a 1 oz. serving of walnuts:
- 18g of fat
- 4g of protein
- 2g of net carbs
Walnuts and walnut butter should be your best friend when you have insulin sensitivity issues because they’re all-stars at helping your body regulate your blood sugar.
Researchers in one study put 50 overweight adults with type 2 diabetes on a low-fat diet but then gave half the participants 30g of walnuts per day.
In the first three months, the participants eating walnuts “significantly lowered” their fasting insulin levels.
And when you have polycystic ovary syndrome (PCOS), you may also be combating insulin resistance.
In a study of 31 women with PCOS, researchers gave half the group walnuts and the other half almonds in servings both equal to 31g of fat each day.
After six weeks, the group noshing on walnuts not only lowered their LDL or “bad” cholesterol by 6%, they also increased their insulin sensitivity and the amount of sex hormone-binding globulin (SHBG) in their system.
Since low levels of SHBG have been connected to insulin resistance, that’s a double win for you ladies.
The next nut butter on the list is also part of the 2g net carb club.
#4. Hazelnut Butter
No, not the popular spread with chocolate, a mountain of sugar and the smallest bit of actual hazelnut — we’re talking real hazelnut butter here.
Hazelnuts, or filberts as they’re also known, are an underestimated and undereaten nut for many ketoers, considering how similar they taste to macadamias.
Their macros for a 1 oz. serving aren’t anything to shy away from:
- 17g of fat
- 4g of protein
- 2g of net carbs
Hazelnuts are also chock full of vitamins, minerals and high concentrations of antioxidants, which may protect your body from cancer.
Specifically, hazelnuts are rich in proanthocyanidins, an antioxidant studied for its protective nature against oxidative stress and cancerous cells.
Hazelnuts, like most nuts, are also a portable vitamin E delivery system, another antioxidant responsible for protecting your cells against damage that may lead to cancer.
Test-tube and animal trials show extracts from hazelnuts have positive outcomes when treating breast, colon, cervical and liver cancer too.
In one published paper, hazelnut extract was used on colon cancer cells and researchers learned it not only reduced DNA damage but also increased the number of early cell deaths so those cancerous cells would not duplicate.
Besides hazelnuts being so healthy for your cells, their buttery nature lends perfectly to making hazelnut butter.
And if you have a sweet tooth and miss the chocolate hazelnut spread that shall remain nameless, you can always make a batch of homemade hazelnut butter with unsweetened cocoa powder and a bit of stevia to scratch that itch.
Cocoa powder should also add a tiny bit more fiber to your nut butter batch.
Adding more fiber to your diet is one of the keys to preventing many types of cancer, heart disease, obesity and several other medical conditions.
So with that in mind, this next nut should be on your high-fiber radar.
#5. Almond Butter
Almond butter is the second most popular option on the shelves after peanut butter and that’s all thanks to the current almond craze.
Did you know almond consumption has increased by 220% in America since 2005?
This isn’t a bad thing for ketoers as almonds are more than okay on a ketogenic diet. A 1 oz. serving contains:
- 14g of fat
- 6g of protein
- 2.5g of net carbs
Per serving, almonds deliver more protein than any other nut on this list, and protein is your ally when you’re trying to lose weight and build muscle.
Since it’s so nutrient dense and takes awhile to digest, protein helps you feel full for longer. So a few protein-rich almonds will help you curb hunger and eat fewer calories so you lose weight without starving yourself.
Protein also builds muscle, which burns calories even when you’re playing video games. When you have more muscle using up the calories you eat, it will be easier for your body to create a calorie deficit and lose those stubborn pounds.
And protein is essential for recovery after your workouts because every time you tear your muscles at the gym, you need protein to build them back up bigger and stronger.
Plus, when you start building muscle and shedding fat, you may not weigh less, but your body composition will start turning heads.
So you may want to consider adding almonds and almond butter to your post-workout refuel sesh and keto smoothies.
While almond butter may be the easiest switch from peanut butter on this list, this final nut butter is a tasty choice as well.
#6. Cashew Butter
Should you trust cashews and cashew butter on a ketogenic diet?
On one hand, cashews are considered a “fatty” nut because they lack the same amount of healthy fiber other nuts on our list get to boast about.
A serving of cashews has less than a gram of fiber, which makes its net carb count higher.
But that doesn’t mean cashews are totally off limits. In a 1 oz. serving, you’ll snag:
- 14g of fat
- 5g of protein
- 7g of net carbs
So why does cashew butter make the list when it has more net carbs?
While one full serving of cashews may be enough to spoil your carb allowance for the day, combining cashews with another high fat, low carb nut on this list (like macadamia) will help you eat closer to a quarter serving instead of a full one.
Besides the super creamy consistency and smooth texture you’ll get when you make cashew butter, you’ll also be loading up on heart-healthy fats.
Cashews are rich in a monounsaturated fatty acid known as oleic acid, which is the same fatty acid found in olive oil and avocados.
Scientific evidence shows oleic acid can help:
- Reduce your blood pressure
- Burn fat
- Manage and even help reverse type 2 diabetes
- Protect your cells from harmful free radicals that contribute to cancer development
So while you may need to watch your serving size extra carefully with cashews, you don’t have to ghost them.
But what if you have to give all tree nuts the red light? Are you totally SOL?
#7. Seed Butter
Though technically not made from nuts, we thought we’d add seed butter to the list in case you have a tree nut allergy — or are partnering with a keto buddy who does.
Seed butters, which are like nut butters except made from ground pumpkin seeds, sesame seeds, sunflower, hemp, and others, let you snack on all the wonderfulness of nut butters without a trip to the ER.
And if you’ve been enjoying nut butters on the regular, a seed butter will be a nice change-up to add more variety to your keto meal planning.
Here’s the best part: since most seeds are heavy in the fiber department, you should have relatively low net carbs per serving.
You can make or buy hemp butter since a serving per 30g of hemp seeds has:
- 15g of fat
- 9g of protein
- 1g net carbs
That’s even more protein than almonds!
And even though sunflower seed butter is gaining popularity, it’s not as low carb as the other seeds mentioned. One tablespoon of sunflower seeds has:
- 9g of fat
- 2.8g of protein
- 2.8g of net carbs
You can find sunflower seed butters popping up on grocery shelves, but beware of the added sugar in these varieties.
Now let’s talk about how to find the rest of the nut butters on this list.
How to Score the Healthiest Nut Butters On Keto
Did you know it’s pretty easy to make your own nut butter at home?
All you have to do is:
- Find a source for bulk nuts you like or consider a combination of nuts you have on hand.
- Roast your nuts in the oven.
- Add roasted nuts to a high-speed blender or food processor and blend until you reach the creamy, velvety consistency you’re after.
- Optional: Add MCT oil, chia seeds, sea salt, vanilla extract, unsweetened cocoa powder, or cinnamon for flavor, healthy fat and extra nutrients.
- Marvel at your greatness.
Since nuts naturally contain oil, you don’t have to add any of the bad oils commercial nut butters may contain. And you don’t have to add a single granule of sugar either.
Can you use raw nuts?
But just a heads up: Certain nuts contain a lot of phytic acid, which may cause digestive problems and malabsorption of key minerals such as calcium, iron and zinc. While this may not affect everyone, it does affect some.
So if you happen to fall in this category, you’ll want to only eat nuts that are roasted, soaked, or sprouted instead of raw.
If you don’t have time to make your own nut butter, that’s totally cool too. Your grocery store may not carry macadamia or cashew butter, but the internet always does!
Use these rules and you’ll find a jar you’ll be proud to take home and wake up to the next morning:
- Check the sugar first. No sense doing net carb math if you see a ridiculously high amount of added sugar right off the bat. Choose one that doesn’t have any sugar.
- Find the net carbs. A 2-tablespoon serving of nut butter shouldn’t set you back more than 3g of net carbs.
- Pronounce all the ingredients. If you can’t complete this step, put the jar back on the shelf. As you saw with our quick homemade recipe, a jar of nut butter doesn’t need to contain anything other than nuts and whole food flavors.
- Avoid harmful oils like the plague, such as partially or fully hydrogenated vegetable oils, palm oil, soybean oil and canola as these can all cause inflammation and heart disease. If there is oil, make sure it’s one you fully trust, like coconut or MCT oil.
And don’t forget to store your nut butter in the fridge to prevent the natural oils from going rancid. While other jars filled with shelf-stable oils and preservatives will keep your nut butter fresh in the pantry, ditching these means your nut butter will need to stay cold to last longer.
Our Perfect Keto Nut Butter checks all these boxes and then some. It’s a velvety blend of:
- Raw macadamia and cashew nuts, which combines one of the fattiest, lowest carb nuts with one on the higher end to net out at just 2g of carbs per serving.
- Raw coconut butter to give you all the heart-healthy benefits of coconut.MCT oil, which sharpens your mental focus, increases your energy levels, and boosts your blood ketones so you can enter and stay in ketosis more easily.
- Just a pinch of real ground vanilla and sea salt for subtle, yummy flavor.
Another important part of this blend is what’s not in these jars:
- No preservatives, additives or fillers
- Zero added sugars
- No harmful oils. Perfect Keto MCTs are derived from coconuts.
So you can pick up a jar of this healthy, keto-friendly nut butter and take the guesswork out of choosing nut butters, or make your own using the tips we’ve laid out for you.
Either way, you’ll want to stick to these seven options in keto, which are packed with health benefits and have all the best parts of creamy peanut butter without none of the negatives.
The differences between 10 types of nut butter
- In recent years, there has been significant growth in alternative nut butter options.
- From almond to cashew to Brazil nut to walnut, the list goes on and on.
- The health benefits and drawbacks range for each nut butter, making some more suitable to your diet than others.
- We talked to registered dietitians to better understand the differences between different nut butter options.
Alternative nut butter has drawn the attention away from the classic and much-loved peanut butter in recent years. With varieties such as almond, macadamia, walnut, and cashew, there are many nut spreads to choose from at the grocery store. But how do you know which to choose? Is one healthier than the other? And what are the main differences?
INSIDER spoke to several registered dietitians to find out what each nut butter can bring to your diet and which may be most fitting to your nutritional needs.
Almond butter is one of the healthiest nut butters
Almond butter takes the cake for being the healthiest of all nut butter, according to Allison Childress, Ph.D., RDN, CSSD, LD assistant professor and chief clinical dietitian. It has 7 grams of protein per serving (two tablespoons), 12 grams of monounsaturated fats, good fats, and numerous vitamins and minerals like vitamin E, magnesium, and calcium.
Make sure to look for almond butter that has no added sugar — flavored almond butter is very popular and more likely to have more sugar Childress told INSIDER.
Peanut butter contains the highest amount of protein
For an economical and healthy choice, Childress said, peanut butter offers the highest amount of protein per serving of all nut butter — 8 grams — and is typically inexpensive.
Peanut butter has 8 grams of protein per serving. Christian Schnettelker/Flickr
Peanut butter is also low carb and rich in antioxidants, she added. It also can help increase satiety when paired with fruits or vegetables, according to Natalie Butler, RDN, LD – registered dietitian nutritionist, owner of Nutrition by Natalie, and staff dietitian for SuperFat, a nut butter company.
Walnut butter is high in omega-3’s, making it a great option for vegans and vegetarians
Walnut butter provides the most omega-3 fatty acids, Butler said, making it a staple for vegetarians and vegans due to their low intake of omega-3’s from animal sources. Omega-3’s help to reduce LDL (bad) cholesterol, improve HDL cholesterol, and help to control inflammation, she explained.
Walnut butter is, however, low in protein and healthy fats. Though it does contain several vitamins and minerals, it doesn’t pack the nutritional punch like other nut butter, Childress told INSIDER.
Cashew butter’s texture is excellent for vegan recipes
As one of the creamiest nut butters, cashew butter makes for an excellent dairy replacement in vegan desserts and recipes, Butler said. However, they are the highest carbohydrate nut, she explained, which would have to be rarely consumed by those following a keto diet.
Cashew butter is similar to walnut butter in that it is low in protein and low in healthy fats. Additionally, it’s more expensive, harder to find, and not as nutritionally dense as other nut butters, according to Childress.
Macadamia nut butter can reduce cholesterol and support heart health
Macadamia butter is low-carb.
This butter is ideal for those on keto and low-carb diets as well as those wanting to take their health up a notch, according to Butler.
“This nut has a similar creamy mouthfeel as cashew but with improved nutrition — almost three times as much fiber, 40% less carbs, more monounsaturated fats, and has been shown to reduce several inflammatory markers,” Butler told INSIDER. Macadamia butter also helps to reduce cholesterol and support heart health, she added.
It does contain the highest amount of calories and fat per serving of all nut butter and typically costs more, Childress said.
Brazil nut butter is an excellent source of selenium, boosting your immune system
“Brazil nuts are a good source of selenium, which is good for the cardiovascular and immune systems,” Childress told INSIDER. Just one Brazil nut can provide 140% of your daily needs for selenium, according to Butler. They also contain several B vitamins and minerals like zinc, magnesium, and iron, she added.
Brazil nut butter, however, is relatively low in protein at 4 grams per serving, which is half the amount of peanut butter.
Pecan butter is packed with vitamins and minerals
Pecan butter is high in fat and calories, Childress said but packs a powerful punch in the way of several vitamins and minerals like vitamins A and E, magnesium, and potassium.
Pecan butter is also one of the richest nut butter in manganese, Butler told INSIDER.
Pecan butter has lots of vitamins. .com
“Manganese is an essential mineral required in superoxide dismutase (SOD), which many experts believe is the body’s most important antioxidant, protecting cells from damage,” Butler said. “Low SOD is associated with rheumatoid arthritis, heart disease, some cancers, and other diseases.”
Hazelnut butter can be a great choice for those following a keto diet
For those with peanut allergies, hazelnut butter can serve as an alternative. Also, in its pure form, it is low in carbohydrates and high in fat so it is a good choice for those who follow a keto diet, Childress told INSIDER.
But it does tend to be low in protein, higher in calories — usually from added sugars — and is quite a bit more expensive, Childress added. It’s also difficult to find in its pure form. Most of the time, you’ll find it mixed with chocolate.
Pistachio butter can provide you with an electrolyte boost
Although pistachios are lower in calories than many other nuts, this does not translate over into pistachio butter, Childress explained. “It contains about the same amount of calories as peanut butter but also about the same amount of protein,” she told INSIDER.
Pistachio butter can be a great option for those who need an electrolyte boost as it’s a good source of potassium, Childress said.
Mixed nut butter offers a unique flavor and nutrient profile
“Depending on the nuts included, a mixed nut butter could be the best of all worlds, providing a wider variety of vitamins, minerals, antioxidants, fiber, fats than would be found in single nut butter,” Butler told INSIDER.
The mixture of different nuts allows for a unique nutritional profile as well as a unique flavor, according to Childress. Unfortunately, it’s extremely rare to find mixed nut butter at the store.
Share to save for later!
Be honest. Is there anything tastier than a good nut butter? We think not. But if you’re on the ketogenic diet, then nuts are something you should use sparingly.
While nuts are packed full of vitamins and minerals, they also tend to be high in carbohydrates, which can potentially kick you out of ketosis if eating too much on top of your other meals.
Luckily, not all nuts are off limits and you don’t have to limit your intake of all of them. Some make a great addition to your keto diet while adding to your fiber, antioxidant, vitamin and mineral count.
The trick is to stick with ones that are low in carbs and supply a good amount of healthy fat for your diet.
In this article, you will find the best and healthiest nut butters to add to your ketogenic shopping list and which ones you should stay away from.
What is Nut Butter?
Nut butter involves the process of grinding down nuts into a paste until they retain a butter-like consistency that’s easy to spread. The process usually involves soaking the nuts overnight so that they’re easier to break down, rinsing them, and then grinding them.
If you have a high-speed blender, then you can make your own nut butters at home. You can also use seeds and turn them into a butter, too.
Many store-bought brands of nut butters contain hidden ingredients that you want to avoid, such as vegetable oils, refined sugar, and more salt than you need.
Because of this, it’s best to buy a brand of nut butter that contains raw or roasted nuts and nothing else except for sea salt to enhance the flavor.
Sugars, oils, and other food stabilizers or preservatives should be avoided. You also want to make sure your nut butters come from organic, non-GMO sources of nuts to ensure you’re getting a clean, nutrient-dense food, if you want the best for your health.
The million dollar question that most people on the ketogenic diet ask is: are nut butters keto-friendly?
The answer is yes, with some shades of gray.
Most nuts tend to have more fat than carbs, which makes them a great addition to your keto meal plan as they can fill you up and cause you to eat less throughout the day. They’re also full of vitamin E, fiber, and minerals that your body needs to stay strong and healthy.
Health Benefits of Eating Nuts and Nut Butters
As we mentioned above, nuts are a great source of vitamins, minerals, fiber and antioxidants which is great for the ketogenic diet.
Here are some proven health benefits of nut butters and why they make a great addition to your keto diet.
#1. High in Healthy Fats
Research shows that nuts are one of the richest sources of healthy fats in the plant world. Their fat content ranges from 46% in cashews and pistachios to 76% in macadamia nuts, but it’s the type of fat that matters (1).
Most nuts are relatively low in saturated fats (4% to 16%) and high in monounsaturated fatty acids, such as oleic and linoleic acids.
We’re not saying that saturated fats are bad, as we clearly know by now that the myth that fat is bad for you has been debunked (2).
But the monounsaturated fats in nuts have remarkable anti-inflammatory properties, which makes this the type of fat that you want most of (3).
Some nuts such as walnuts contain both monounsaturated and polyunsaturated fatty acids, including linoleic acid, ALA, and omega 3 fatty acids. Not to mention, being high in fats helps you stay in ketosis where you burn the most fat.
#2. Reduces The Risk of Coronary Heart Disease
In addition to healthy fats, nuts contain other healthy bioactive compounds that have been shown to reduce the risk of coronary heart disease (4).
For example, many nuts are high in the amino acid l-arginine, which is the precursor for nitric oxide (5).
Nitric oxide helps expand the blood vessels to prevent clotting and help improve circulation so that your heart doesn’t have to work as hard to pump blood throughout the body.
#3. Supports Cellular Function
Nuts are a good source of folate, which is a B vitamin that is needed for the maintenance of normal cellular function. It also plays a role in the detoxification of a sulfur containing amino acid called homocysteine that has atherothrombotic properties (6).
Additionally, nuts contain large amounts of phenolic compounds and vitamins that act as antioxidants in the body to protect against oxidative stress and free radical damage.
Almond as especially high in α-tocopherol, which has numerous benefits that protect your cells (7).
Walnuts contain a good source of γ-tocopherol, which has amazing anti-inflammatory properties to help keep your cells healthy (8).
#4. Lowers Cholesterol
Nuts are naturally a cholesterol-free food, but they can also help reduce cholesterol levels in the body. This is because they are high in phytosterols, which interfere with cholesterol absorption to help reduce your overall levels (9, 10).
#5. High in Magnesium, Potassium, and Calcium
Nuts are a great source of certain minerals, including calcium, potassium and magnesium, which have been shown to protect against heart disease, bone demineralization, hypertension, and insulin resistance.
Nuts that are highest in these three minerals include almonds, brazil nuts, cashews, pistachios, hazelnuts and macadamia nuts.
Related: Best Low-Carb Foods That Are High in Magnesium
#6. Increases Your Lifespan
According to one study, people who eat nuts regularly are less likely to die from major chronic diseases, including cancer, heart disease, diabetes, and respiratory diseases (11).
#7. Improves Digestive Health
Eating nuts has been shown to impact gut microbiome in a beneficial way. Specifically, walnuts have been linked to an increase in butyrate in the gut which is needed to help maintain a healthy colon.
One study even found that eating walnuts can help prevent colon cancer. This is likely due to the high amounts of fiber, antioxidants, and anti-inflammatory fats that nuts contain (12).
#8. Controls Blood Sugar Levels
Research shows that nuts contain compounds that favourably influence glucose homeostasis.
FIber is one element of nuts that may contain anti-diabetic properties. This is because fiber helps slow down the rate in which glucose is dumped into your bloodstream. The polyphenols in nuts may contain further anti-diabetic properties by altering gut bacteria (13).
According to a meta-analysis of 12 studies, patients with type 2 diabetes who ate a diet high in nuts improved their glycemic control (14).
Another study found that a high consumption of nuts (especially walnuts) was linked to a lower risk of diabetes (15).
#9. Supports Weight Loss
According to a five-year study that evaluated more than 373,000 people, eating nuts can help reduce weight gain (16).
This is likely because nuts are high in fat that helps keep you full. But because they are also high in calories, you’ll want to keep your portion sizes in check.
#10. Enhances Your Brain Power
Can eating nuts make you smarter? Some research says it can.
According to one study, nuts help increase your brainwave frequencies to help improve areas such as healing, learning, cognition, perception, rapid eye movement during sleep, and memory (17).
When Are Nut Butters NOT Good For You?
Nuts and nut butters are tricky because they can contain harmful hidden ingredients. Food manufacturers like to add sugars, oils, and other preservatives to their nuts and nut products to make them taste better and extend their shelf life. This is especially true of nut butters. Because they are processed, they tend to go bad quicker. So food companies try to work around this by adding preservatives.
Here is a quick list of things to look out for when picking out nut butters:
#1. Added Sugar
If a nut butter contains added sugar of any kind, then don’t buy it. First of all, nuts don’t need sugar. They are plenty tasty without it. And as we know, too much sugar will kick you out of ketosis. It also contributes to inflammation and should be avoided whether or not you follow the ketogenic diet.
Check your nut butter’s label to make sure there are no sugars, high fructose corn syrup, or sweeteners of any kind. If it does, pick another kind or make your own at home.
#2. Partially Hydrogenated Oils
As you probably already know, some oils are good for you, especially on the ketogenic diet.
Olive oil and coconut oil provide a good source of anti-inflammatory fats.
But vegetable oils contain partially hydrogenated oils that need to be avoided. They cause gut inflammation and make it harder for you to absorb nutrients from other food.
They cause gut inflammation and make it harder for you to absorb nutrients from other food. Avoid soybean, canola, and vegetable oils at all costs and stick with natural oils that occur during the grinding process.
#3. Low-calorie or Low-fat Nut Butters
Nuts are perfect just the way they are. There is no need to change up their nutritional content. Be wary of any nut butter product that labels itself as a low-calorie or low-fat nut butter.
This means that they have probably chemically altered the butter to take out some of its fat content and then added in sugar and vegetable oils to alter their taste and nutrient profile. Stick with the real stuff and you won’t go wrong.
A note about peanut butter:
Peanuts belong to the legume family. Unlike real nuts, such as almonds and walnuts, peanuts may cause inflammation in some people. This is one of the reasons why some people choose to avoid eating peanuts on a ketogenic diet.
They contain anti-nutrients or compounds that stick to your gut mucosa and inhibit the absorption of certain minerals. When you add vegetable oils and sugar to the mix, peanut butter is one concoction you want to stay away from.
On keto diet, peanuts and its butter are a personal choice. Some people choose to eat it, some don’t. If you want the best nut butter for keto and health, continue reading!
Related: A Guide to Eating Nuts on a Ketogenic Diet
Best Nut Butters To Eat on A Ketogenic Diet
The trick to incorporating nut butters into your ketogenic diet is to pick ones that are lowest in carbohydrates and high in good fats. Here are some that make the keto cut.
You’ll pay more money for macadamia nut butter because macadamia nuts are more expensive, but it’s so worth it. Macadamia nuts are the perfect keto food.
They contain 75 percent fat and only 1.5 grams of net carbs, which means you can eat it freely without having to worry about your carb intake as much as you would with other nuts.
Research shows that a diet high in macadamia nuts reduces LDL “bad” cholesterol in both men and women to reduce the risk of cardiovascular disease (18).
Try adding some to your homemade keto bombs or bars.
If you are looking for the best keto-friendly nut butter, check this Perfect Keto’s Nut Butter!
#2. Walnut Butter
Walnuts are the only nuts that contain a good amount of omega 3 fatty acids, which are needed to fight inflammation, keep your brain and heart healthy, and more. Plus, they’re tasty and make a great addition to your keto diet. A one-ounce serving contains 18 grams of fat and only two grams of net carbs.
Research shows that walnuts are so healthy because they help promote the good bacteria in your gut, which is like your centers for disease control area (19).
If the gut isn’t happy, nothing in your body will be happy!
#3. Pecan Butter
Pecans have an undeniably unique taste that you can’t duplicate with any other food. Plus, they’re good for your heart. One study found that people who eat a pecan-rich diet have a lower risk of developing cardiovascular disease (20).
A one-ounce serving contains 20 grams of fat and 1.2 grams of net carbs, so be sure to add pecan butter to your favorite dishes to boost the fat content or eat it as a snack along with some celery sticks.
#4. Almond Butter
Almond butter is one of the most versatile foods you’ll ever eat. It has a mild taste that you can add to just about any recipe. It goes well in smoothies, alongside berries, or on celery sticks. You can even eat a scoop right out of the jar and it will be tasty and filling every time.
Almonds are also one of the most researched nuts around. Their health benefits are well established and include reducing central adiposity, preventing cardiovascular disease, reducing cholesterol, and improving glycemic control (21, 22, 23).
#5. Hazelnut Butter
Hazelnuts are a great addition to the ketogenic diet. No, we’re not talking about Nutella here. We mean the real hazelnut butter, which contains 17 grams of fat and two grams of net carbs per serving.
Research shows that hazelnuts are a good source of proanthocyanidins, which has antioxidant and anticancer roles in the body (24).
They’re also high in fiber to help keep you full and control blood sugar levels. Try adding some to raw cacao powder for a chocolate keto treat.
Cashews are one of those nuts that are approved on the ketogenic diet because of their high fat content, but they also don’t have a lot of fiber in them, which increases their net carbs. So you’ll want to keep your portion sizes to a minimum when you indulge in cashew butter.
A one-ounce serving contains 14 grams of fat and seven grams of net carbs. Like other nuts, cashews have been shown to reduce the risk of cardiovascular disease (25).
They may also provide an anti-diabetic effect on the body (26).
#7. Seed Butters
Ok, so we know that seed butters are not the same as nut butters, but they are high in good fats and low in carbs, so they deserve a spot on our list.
For example, a serving of hemp seeds contains 15 grams of fat and only one grab of net carbs. Sunflower seed butter has nine grams of fat and 2.8 grams of net carbs per serving.
Other good choices include pumpkin seed butter and sesame seed butter (tahini). Be sure to read the label for exact macronutrient measurements so you can keep track of your carb intake as seeds tend to be a bit higher in carbs.
#8. Brazil Nut Butter
One ounce of Brazil nuts contains 19 grams of fat and 1.4 grams of net carbs. You won’t find too many Brazil nut butters at your local grocery store, so you might have to make these at home. But if you can swing it, all the nutrition is right there for you to load up on.
Research shows that a single consumption of Brazil nuts improves your lipid profile (27).
#9. Coconut Butter
If you love coconut, coconut oil and everything coconut then coconut butter is something you should try. Coconut butter is not the same as coconut oil. The butter is made from coconut meat whereas the oil is just the pure fat extract of the meat.
Coconut contains medium chain triglycerides, one of the healthiest types of fats that is used to make the best MCT Oils, which is a great addition to your keto diet.
Best Keto Nut Butter Brands
#1. Perfect Keto
Perfect Keto Nut Butter comes in three different flavors: chocolate hazelnut, almond butter and jelly, and snickerdoodle.
A two-tablespoon serving of the chocolate hazelnut flavor contains 170 calories, 16 grams of fat, 10 grams of carbs (3 grams net carbs), 4 grams of fiber, and 4 grams of fiber.
The come in a convenient travel-size package with a resealable screw-on top. It does not contain peanuts, added sugars, or artificial sweeteners.
Take some with you during the day and squeeze some into your mouth when you need an energy boost. You can also drizzle it over your favorite keto desserts.
- Comes in three delicious flavors
- Does not contain added sugars, artificial flavors, vegetable oils
- Sweetened with stevia and erythritol
- Comes in a resealable travel pouch
- Only contains two or three pouches per pack
Where to buy: Check best price here!
SuperFat Keto Nut Butter comes in five different flavors: macadamia coconut, cacao coconut, macadamia MCT and probiotics, coffee and MCT, and protein.
At the time of this writing, they also offer a limited edition holiday flavor of cocoa mint.
One pouch of the macadamia coconut nut butter contains the following: 270 calories, 27 grams of fat, 8 grams carbs (3 grams net carbs), 5 grams of fiber, and 6 grams of protein.
The ingredients include macadamia nuts, almonds, coconut butter, and pink Himalayan salt. That’s it.
SuperFat nut butters also come in a resealable pouch for convenient on-the-go use. We like the addition of probiotics, coffee, and sunflower protein powder in some of their products.
- They offer nut butter options without added sweeteners
- There are five flavors available
- They use high-quality ingredients that are 100% keto-friendly and include probiotics, sunflower protein, coffee, and MCT oil from coconuts (not palm)
- Comes in a resealable travel pouch
- Can be expensive
Where to buy: Shop Now!
How To Use Nut Butters on the Ketogenic Diet
Most people like to use nut butters on their fruit, but since fruit is off-limits on the ketogenic diet (with the exception of berries), you’ll want to find other ways to incorporate nut butter into your diet. Here are some suggestions:
#1. Add to a smoothie
If you’re looking for a quick breakfast, try adding a few tablespoons of nut butter to a keto-friendly smoothie that contains spinach and berries to get some fiber and antioxidants in your diet.
#2. Eat raw with celery sticks
Celery sticks are a excellent keto vegetable because they contain almost no calories or carbs, and they have a high water content. So you’ll be flushing toxins from the body when you dip them in your favorite keto nut butter and enjoy them as a mid-afternoon snack.
#3. Incorporate them into your fat bombs
Fat bombs are a great way to boost your fat intake and ketone production. If you’re feeling low on energy, try adding one of the above-mentioned nut butters to your current fat bomb recipe. You can also use these as an on-the-go breakfast when you don’t have time for bacon and eggs.
#4. Add to vegetable and meat-based dishes as a thickening agent
Sesame seeds, in particular, go really well with meat and vegetables. If you’re making a stir-fry, try throwing some tahini in there to thicken things up and increase the fat and fiber content.
#5. Put them in homemade keto bars
If you need a quick snack and don’t like any of the current keto bars that are offered on your local grocery store’s shelves, then try making your own at home. Combine some nut butter, seeds, coconut oil, raw cacao powder and stevia for a snack that will get you through to the next meal.
Nut butters make a great addition to the ketogenic diet. You just have to know which ones are OK to eat and which are off limits. You’ll also want to know what to avoid when picking out a store-bought brand of nut butter. Refined sugars, hydrogenated oils, and preservatives are some of the ingredients that lurk in most brands.
You can avoid these ingredients by making your own nut butter at home using a high-speed blender, or look for brands that don’t contain these additives.
Our top choices for keto-friendly nut butters are macadamia, pecans, almonds, Brazil nuts, and even some seeds. Add some to meat and vegetable-based dishes to thicken things up, add them to homemade bars or fat bombs, or enjoy them raw as a snack.
Can You Eat Nut Butter on the Keto Diet?
If you’re reading this, chances are you’re thinking about trying the keto diet. Congratulations! Making it this far is more than most people can say, especially after they learn that carbs must be cut drastically. The keto diet is a low-carb, high-fat, high-protein diet similar to the Atkins diet. Keto limits your carbohydrate intake to less than 50 grams a day. After 3-4 days, your body will likely be in a state of ketosis, a metabolic state that uses fat as the main source of fuel. The low amount of carbs makes your body burn fat quickly, resulting in weight loss.
Foods like meat, eggs, and cheese contain most of the protein that you will eat on the keto diet. However, various nuts and keto nut butter are a great, quick source of healthy fat that is imperative for this diet. Who doesn’t love a diet where nut butter is on the menu?! Some keto-friendly nuts include almonds, hazelnuts, and cashews. All of these nuts can be made into keto nut butter.
We often see questions like “Is almond butter healthy?” and “Is there keto almond butter?” The answer to both of these questions is yes! Keto almond butter is rich in calcium, iron, B vitamins, zinc, and Vitamin E. On top of the vitamins that almonds offer, they contain only 5g of carbs per serving, making them the best nut butter for keto!
This is perhaps the best keto nut butter in terms of fat, hazelnut butter is for more than just Nutella! With 17g of fat per serving, this keto nut butter will give you tons of energy while on the keto diet.
Cashews come in at number three on our list of best nut butter for the keto diet. Cashews provide great fats and energy, but they have slightly higher carbs coming in at 9g per serving. When eating cashew butter, be sure to limit your portions to remain in ketosis.
Keto Peanut Butter
Be sure to avoid eating some types of peanut butter on the keto diet, since many kinds of peanut butter are not keto. Peanuts are actually considered a legume, not a nut. Legumes contain lectins, which may prevent the fat-burning state of ketosis.
Our keto almond butter recipe is so simple, you’ll wonder why you ever bothered buying pre-made jars at the store. Nutritious, satisfying, and easy to make, this keto nut butter recipe is a home run on all counts.
Keto Almond Butter
When it comes to nut butter, people often wonder which ones they can enjoy on a keto diet. After all, many types of nuts can be relatively high in carbohydrates.
What kind of nut butter is keto friendly?
Homemade nut butters are likely your best option as you can choose the ingredients. Keeping the carbs low is a priority for ketosis, and making your own nut butter allows you to avoid added sugars and sweeteners often found in store-bought varieties. DIY nut butter i always sugar-free as long as you want them to be!
Choosing nuts that are low in carbohydrates, namely the ones that are high in fiber, can help keep the carb count down. While this recipe focuses on keto almond butter, there are tons of other options! Pecans, brazil nuts, walnuts, hazelnuts, pine nuts, and even peanuts (legume, we know! 😝) can make excellent low carb nut butter suitable for a keto diet. Even some of the higher carb nuts, such as pistachios and cashews can work in small quantities.
Carbs in Nuts (1 oz portions)
As you can see, almonds clearly fall into the low carb, high fiber category. This is what makes keto almond butter possible! The high fiber content reduces the amount of carbohydrate that will directly impact ketosis, leaving you with low net carbs overall.
Remember, total carbs – fiber = net carbs.
Carbs in Almond Butter
If the carbs in almonds are low, what about carbs in almond butter? In our keto almond butter recipe, there are only 2.33g total carbs, 1.35g fiber, and 0.98g net carbs per serving.
Rounding up, that’s only 1g net carb per tablespoon!
That can easily fit into most ketogenic diet protocols. Carbs in almond butter may vary if purchasing brands from the store.
Our keto almond butter recipe is made up of two simple ingredients: almonds and pink Himalayan salt.
In addition to a high fiber content, our almond butter recipe is rich in riboflavin (vitamin B2), vitamin E, manganese, magnesium, phosphorus, and zinc.
Is almond butter healthier than peanut butter?
Comparing the homemade keto almond butter to sugar-loaded peanut butter from the store? Yes, in most cases almond butter will be the more healthful option for most.
But if comparing almond and peanut butter that was made at home–just almonds and peanuts stacked against each other–they are relatively similar in terms of energy and macronutrients. The micronutrient profiles differ a bit, but both can be enjoyed as part of a healthy diet.
How to Make Almond Butter
Now that we’ve covered the ins and outs of almond butter on a keto diet, we can dive into the details on how to make almond butter.
Almond butter can be made with raw or roasted almonds. The depth of flavor of roasted almonds is preferable to many. Consider purchasing roasted almonds for the recipe or roast your own in the oven.
To roast the almonds, spread them on a baking sheet in an even, single layer. Bake at 350 degrees Fahrenheit, mixing every few minutes to ensure an even roast.
Allow almonds to cool, then transfer to a food processor. Run the food processor until the butter forms and reaches the desired consistency. The mixture will transition from a flour-like consistency to a dough-like texture before smoothing out as a butter. This process takes several minutes, usually between 4 to 5 minutes to become almond butter.
Once the almonds have formed a butter, taste the mixture and season with salt to taste if desired. If you prefer chunky-style almond butter, mix-in additional chopped almonds or pulse whole almonds into the mixture in the food processor.
The keto nut butter will be warm from the heat of the food processor running, which may make the butter more liquid than preferred. Transfer the keto almond butter to a storage jar and place it in the fridge. Refrigeration will help the butter develop the solid, spreadable texture that you may be used to.
How to Store Nut Butter
Homemade almond butter is best stored in glass jars with a wide mouth. Wide-mouth mason jars are the perfect solution as they come with a fitted, airtight lid.
Stored properly in a pantry, the keto almond butter will last at room temperature for up to 2 months.
Refrigerated, the nut butter will last up to 6 months.
Consider labeling the preparation date on the jar to help manage your pantry and fridge inventory.
Tools to Make the Recipe
Food Processor – When it comes to making nut butter at home, a food processor is essential. It’s a powerful machine that is capable of so much more than a blender!
Mason Jars – Wide-mouth mason jars are great for homemade nut butters for easy access and cleaning.
Baking Mats – If you are roasting your own almonds on a baking sheet, consider lying down a silicone baking mat. As the nuts roast, they can discolor your baking sheets; the silicone will protect your pans and prevent any sticking.
Low Carb Almond Butter Brands
If you don’t have a food processor and don’t plan to purchase one in the near future, there are store bought almond butter brands that are compatible with a keto diet. A few keto almond butter brands include:
California Almond Butter – Just one ingredient: dry roasted California almonds! In a 1 oz serving size, there are 5g total carbs, 2g net.
Justin’s Classic Almond Butter – A 2 tablespoon serving contains 6g total carbs, 3g net. Only two ingredients used: almonds and palm oil.
Barney Butter – In a 1 oz serving size, there are 6g total carbs, 3g net. No sugar or salt added per the label, just almonds and palm oil.
There are other brands that would work well for keto almond butter also. Some keto brands mix in additional high-fat ingredients, such as MCT oil, to support ketone production. This may be beneficial if using a ketogenic diet for medical or therapeutic purposes, but not necessary for the casual dieters.
More Keto Almond Recipes
Almond Flour Pancakes
Almond Flour Breaded Oysters
Turkey Pot Pie
Keto almond butter doesn’t get any simpler than this. Not craving almonds? Ketogasm provides the tips to meet all your low carb nut butter needs. Prep Time: 5 minutes Cook Time: 10 minutes Total Time: 15 minutes Course: Condiment, Lunch, Sauce, Snack Cuisine: American Keyword: almond butter, almonds Special Diet: Keto, Low Carb, Paleo, Vegan Servings: 24 servings Calories: 62.7kcal Author: Tasha Metcalf
- 2 cups almonds roasted or raw
- pink Himalayan salt or sea salt to taste
- If using roasted almonds, skip to the next step. Preheat oven to 350 degrees. Spread almonds evenly on a baking tray. Roast in oven for 10 to 12 minutes, stirring every few minutes.
- Blend almonds in food processor for 4 to 5 minutes, or until desired consistency is reached. For chunky style almond butter, run for less time. For smooth almond butter, run for longer.
- Add salt to taste.
Serving Size = ~1 Tablespoon (11g) or 1/24th of Recipe NET CARBS = 0.9g per serving Nutrition information is based on a single serving and is provided as a convenience for Ketogasm readers. Data may vary based on brand and recipe variation. for more detailed nutrition information. Serving: 11g | Calories: 62.7kcal | Carbohydrates: 2.3g | Protein: 2.3g | Fat: 5.41g | Saturated Fat: 0.41g | Polyunsaturated Fat: 1.34g | Monounsaturated Fat: 3.42g | Sodium: 5.81mg | Potassium: 79.45mg | Fiber: 1.4g | Sugar: 0.5g | Vitamin A: 0.22IU | Calcium: 29.17mg | Iron: 0.4mg Tried this recipe?Mention @KETOGASM or tag #ketogasm!
Despite being super restrictive, keto is one of the most popular diets out there. Part of the reason is that followers still get to eat high-fat foods—the goal being to get the body into ketosis, aka fat-burning mode.
If you’re just getting started on the high-fat, low-carb diet, you’re probably wondering which of your favorite foods are still okay to eat. Which brings us to peanut butter, one of the most delicious creations this planet has to offer. It’s clearly high in fat, but you might be wondering if peanut butter is keto-friendly.
“Peanut butter can be a part of a keto diet since it contains mostly fats and protein with very little carbohydrates,” says Dara Godfrey, MS, RD, a registered dietitian in New York City.
Unfortunately, only some peanut butter is keto-friendly.
On keto, you want to be getting 60-80 percent of your daily calories from fat and 20-30 percent from protein, and you should keep your carb intake to just 20-30 grams per day.
“The keto diet is all about staying in the nutrient ranges, so avoiding added sugars is key to reading the label,” says Jessica Crandall Snyder, RDN, registered dietitian at Vital RD in Denver and spokesperson for the Academy of Nutrition and Dietetics.
Unfortunately, that probably means the stuff your mom spread on your PB&Js; is off-limits. “Most peanut butters on the market add sugar into their product,” says Dara Godfrey, MS, RD, a registered dietitian in New York City.
What kind of peanut butter is best for keto?
Amazon Natural Chunky Peanut Butter Smucker’s $29.94
“Make sure to look for peanut butters with only up to two ingredients in them: peanuts, and maybe salt,” Godfrey says. She recommends Smuckers Natural peanut butter, either creamy or chunky.
She points out that in a 2-Tbsp serving, most natural peanut butters contain 6-7 grams of carbohydrates. Subtract the carbs that come from fiber, and you’re looking at 2-4 grams of net carbs. “Most of the carbohydrates it does contain comes from fiber carbs, which break down much more slowly in our digestive tract than carbohydrates coming from sugars,” Godfrey says.
Another note about choosing a keto-friendly peanut butter: Most “low fat” or “reduced fat” brands add in sugar, Godfrey says.
Nut butters, in general, can be great for people on the keto diet.
“Nut butter is high in fat and protein and suitable on a keto diet. Same with peanut butter, almond butter, and sunflower seed butter,” says Crandall Snyder.
If you’re all about nut butters, stock your pantry with a bunch of different kinds.
“For me, choosing a variety of nut butters is optimal, since different nuts contain different beneficial vitamins and minerals,” Godfrey recommends. “Almonds have calcium, cashews are rich in iron and magnesium, walnuts are high in omega-3s.”
Finally, we hate to break it to you, but you’re going to want to pass on the Nutella—even though it does contain hazelnuts. Those 19 grams of carbs in every 2-Tbsp serving aren’t going to help you stay in ketosis.
Emily Shiffer Emily Shiffer is a freelance health and wellness writer living in Pennsylvania.
An easy 3-ingredient recipe for no bake keto peanut butter protein balls! Soft, chewy and low in carbs, these protein balls are the perfect snack ready in 5 minutes! Peanut-free, nut-free, and paleo option! Vegan, Gluten Free, Dairy Free.
Peanut butter recipes are a huge snack favorite around here, like the healthy peanut butter no bake cookies and healthy low carb peanut butter bars!
No Bake Keto Peanut Butter Balls
When it comes to snacking, peanut butter always somehow makes an appearance. If you checked out my weekly grocery haul, peanut butter would always make its way in there…even with 4 unopened jars at home!
While enjoying peanut butter straight from the jar is my usual go-to, sometimes we need a portable and satisfying snack.
For me, I need my snacks to be low in carbs, but high in healthy fats and protein. I’ve also found that ketogenic friendly snacks tend to keep my energy levels higher. This is where the magical ingredient that peanut butter is taking center stage!
Is Peanut Butter a low carb food?
All natural peanut butter is indeed a low carb food. It is high in healthy fats, has moderates amount of protein and has a relatively high amount of fiber.
A two-tablespoon serving sees it providing a mere 3.5 grams of net carbs!
Not only is peanut butter low carb, it is also suitable for a ketogenic diet. Although compared to other nuts the carb count is a little higher, on a large scale, it is negligible.
As such, including peanut butter in many of my snack and dessert recipes have been a lifesaver. it’s one of the cheapest nut or seed spreads on the market, easily accessible and tastes delicious. Not only that, it is super simple to make- I simply blend up raw peanuts until a smooth paste remains!
Is peanut butter paleo?
Peanut butter is NOT allowed on the paleo diet as technically, it isn’t a nut but actually a legume. However, as I want my paleo readers to have a tested alternative, I tried this out with both cashew butter and almond butter. Both work beautifully, but I prefer the cashew butter, as the flavor was more mild and rich.
To make these 3-ingredient no bake keto peanut butter balls, you only need 3 ingredients-
- Peanut butter
- A sticky sweetener of choice
- Coconut Flour
While there are peanut-butter free options for my paleo friends, there are definitely options for my nut-free and allergen-friendly friends too. Sunflower seed butter and soy nut butter are both two fantastic alternatives, which have the same consistency as peanut butter.
In terms of a sticky sweetener, the only keto-friendly sweetener I’ve tested (and used in this recipe) is a monk fruit sweetened maple syrup. It is low carb, 100% sugar free and keto-approved.
Other sweeteners (which aren’t keto, but are paleo/vegan) are pure maple syrup, agave nectar or honey. Any of these can also be used.
Finally, the coconut flour gives these protein balls the thick, chewy and fudgy texture. Do not swap it out for another flour, as it simply won’t work. Coconut flour absorbs liquids differently and acts like a sponge. Even if you were to double or triple the amount of another flour, you’ll find that the texture will be gummy and have less of a peanut flavor.
Want more energy ball recipes?
- No Bake Coconut Energy Balls
- 3 Ingredient Low Carb Energy Balls
- No Bake Unicorn Bites
- 3 Ingredient Brownie No Bake Bites
- Chocolate Coconut No Bake Balls
3-ingredient No Bake Keto Peanut Butter Balls (Paleo, Vegan, Low Carb)
An easy 3-ingredient recipe for no bake keto peanut butter protein balls! Soft, chewy and low in carbs, these protein balls are the perfect snack ready in 5 minutes! Peanut-free, nut-free, and paleo option! Vegan, Gluten Free, Dairy Free. 4.42 from 144 votes Pin Course: Dessert, Snack Cuisine: American Keyword: energy balls, fat bombs, keto fat bombs, no bake, peanut butter, snack Prep Time: 2 minutes Cook Time: 1 minute Total Time: 3 minutes Servings: 40 Balls Calories: 57kcal Author: Arman
- 2 cups smooth peanut butter * See notes
- 1/2 cup sticky sweetener of choice ** See notes
- 3/4 cup coconut flour
- Line a large tray or plate with parchment paper and set aside.
- In a large mixing bowl, combine all your ingredients and mix well. If the batter is too thick, add some liquid (milk or water) until a thick batter remains.
- Using your hands, form the dough into small balls and place on the lined plate/tray. Refrigerate the peanut butter no bake balls for 30 minutes, or until firm.
* Any smooth nut or seed butter can be substituted. For a paleo option, use cashew butter or almond butter. ** I used a monk fruit sweetened maple syrup. Non-keto sweeteners include pure maple syrup, honey, and agave nectar. 3-ingredient No Bake Keto Peanut Butter Balls (Paleo, Vegan, Low Carb) should be kept refrigerated, and are also freezer friendly. Serving: 1Ball | Calories: 57kcal | Carbohydrates: 3g | Protein: 2g | Fat: 4g | Potassium: 3mg | Fiber: 1.5g | Vitamin A: 100IU | Vitamin C: 1.7mg | Calcium: 20mg | Iron: 0.2mg | NET CARBS: 2g Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!
© thebigmansworld.com ® All content, recipes, and images are legally protected by copyright. Please do not use my images or recipes without permission. Please contact Arman if you need further clarification.
How to Eat Peanut Butter on a Low-Carb Keto Diet
Peanut butter is one of the tastiest, most popular spreads in America. Whether you take a spoonful straight out of the jar as a midnight snack or mix it with your protein shake, it’s safe to assume peanut butter can complement just about anything.
With the ketogenic diet taking the nutrition industry by storm, health enthusiasts worldwide are looking for low-carb snacks to complement their lifestyle.
So is peanut butter the ultimate low-carb keto snack? Does it have a place in your ketogenic diet plan?
The truth is, it completely depends on the type and brand of peanut butter you’re consuming. As you’re about to find out, not all brands of peanut butter are equal; some commercial brands contain unhealthy ingredients, whereas many all-natural peanut butters don’t.
In this article, we’ll dive deep into:
- What is peanut butter?
- Should you ever stay away from peanut butter?
- Does peanut butter have a place in the pantry of the ketogenic dieter?
- Downsides to peanut butter
- Benefits of eating peanut butter
- When to incorporate peanut butter into your keto lifestyle
What is Peanut Butter?
Peanut butter, scientifically known as Arachis hypogaea, is one of the most popular spreads due to its creamy texture and ability to complement just about any food. Unlike other snacks, peanut butter is considered an unprocessed food, made by grinding up roasted peanuts until it’s turned into a paste.
Peanuts are actually considered a legume rather than a tree nut. This means it’s in the same family as soybeans, lentils, and peas. But, since peanuts have an identical nutrient breakdown as tree nuts, most people consider it a nut.
All-natural peanut butters are high in monounsaturated fat which contributes to decreasing cardiovascular risk and even lowering blood pressure.
Should You Ever Stay Away From Peanut Butter?
One of the primary concerns of peanut butter consumption on a ketogenic diet is the quality of the ingredients. Commercial peanut butter brands in food stores contain harmful, inflammatory ingredients like hydrogenated oils and trans fats which have been proven to increase the risk of various health diseases.
In fact, studies have shown that hydrogenated oils were linked to the increase in:
- Risk of heart disease
- Risk of cancer
- Gut issues
If you want to incorporate peanut butter into your low-carb or ketogenic diet, it’s essential that you completely avoid any commercial brand peanut butters like Jif and Skippy because they contain these harmful ingredients.
Instead, stick to all-natural peanut butters without all of the unnecessary trans fats, hydrogenated oils, and sugars. You can even make your own all-natural peanut butter to ensure you’re consuming strictly healthy ingredients.
Bottom line: Avoid commercial brand peanut butters at all costs due to the low-quality ingredients they’re made of. If you’re going to incorporate peanut butter into your low-carb diet, stick to an all-natural brand or create your own.
Does Peanut Butter Have a Place in the Pantry of the Ketogenic Dieter?
The ketogenic diet is a low-carb, moderate protein, high-fat nutrition protocol. This means healthy fats are encouraged and most carbohydrates should be eliminated.
The standard ketogenic diet requires you to keep carb consumption under 50 grams daily. This means you can safely consume peanut butter as long as you are eating low carbohydrate peanut butters like Justin’s All-Natural Peanut Butter and staying under your total daily carb intake.
The allure of peanut butter on keto comes from its perfect macronutrient ratio. Two tablespoons of all-natural peanut butter contains:
- Calories: 210
- Fat: 18g
- Carbohydrate: 5g
- Protein: 8g
If you are incorporating peanut butter into your keto diet plan, it’s crucial that you track the exact amount you are consuming because it’s extremely easy to overeat. An easy way to monitor this is by measuring your peanut butter intake by the tablespoon.
Always check the nutrition label to make sure you choose peanut butter brands that do not contain any unhealthy ingredients like vegetable oils, trans fats, and sugar.
Bottom line: Peanut butter is perfectly acceptable on the ketogenic diet as long as you stick to all-natural, low-carb brands like Justin’s All-Natural Peanut Butter. If you’re a beginner to dieting, make it a priority to measure your peanut butter intake by the tablespoon because it’s extremely easy to overeat, which can push you away from your dieting goals.
Downsides to Peanut Butter
While peanut butter may seem like the perfect snack for someone on keto, there are a few problems that may arise from heavy consumption.
Here are a few cons to peanut butter:
- Easy to overeat. Since nuts are high in calories, it’s very common to eat too much without noticing. In fact, just one extra tablespoon of peanut butter is approximately an additional 94 calories, which could easily exceed your daily calorie allowance!
- Contains Aflatoxin. This is a chemical that is produced by a fungus which is commonly colonized by the peanut plant. Studies have shown that Aflatoxin is linked to liver cancer in adults.
- Contains some peanut agglutinin. This is the lectin in peanuts which has been linked to the growth of colon cancer cells.
- Peanuts are a common allergen. Peanut allergies are one of the most common allergies in the world. Avoid peanut butter at all costs if you have a peanut allergy.
- High in pesticides. Since commercial peanut crops are a part of big business, many farmers must use pesticides to prevent them from being destroyed. Peanuts also have a thin shell so all of the toxic pesticides have a higher chance of entering the peanut.
- High in oxalates. Oxalate is an antinutrient which means it prevents certain minerals from being absorbed and used by your body. This can cause kidney stones in certain individuals who have large amounts of oxalate in the body.
Peanut butter is packed with nutrients and dietary fats, making it a great snack for people who are frequently out and about while on the ketogenic diet.
Here are a few benefits of peanut butter consumption:
- Nutrient-dense. All-natural peanut butter contains ample amounts of healthy micronutrients including niacin, magnesium, sodium, potassium and vitamin E.
- Macronutrient ratio. With a low carbohydrate, moderate protein, and high-fat macronutrient breakdown, peanut butter fits the ketogenic recommendations perfectly.
- Great energy boost. The healthy fat content provides your body with the necessary calories to maintain sustained energy throughout the day without worrying about the extreme highs and lows that come with sugar highs and processed carbohydrates.
- Abundant in monounsaturated fat. Studies have shown that these types of fats can help lower blood pressure, reduce “bad” LDL cholesterol, and even decrease cardiovascular risk.
- Good source of fiber. Aside from the digestion benefits that come with fiber, it’s also known to help lower the risk of stroke, obesity, gastrointestinal diseases, high cholesterol, and high blood pressure.
- Keeps you full. Peanut butter helps you stay satiated so you aren’t constantly craving food in between meals. This helps you lose weight by eating fewer calories overall.
When to Incorporate Peanut Butter Into Your Keto Lifestyle
Although the macro ratio of peanut butter seems to fit low-carb diets almost perfectly, many people make the mistake of overeating it which can result in a calorie surplus. When you consume more calories than your body burns, you end up gaining weight.
If you’re a beginner, adding peanut butter is perfectly acceptable if you make it a priority to eat the correct amount.
Peanut butter is best used on the ketogenic diet as a snack. Since the goal of keto is to stay under 50 grams of carbs, saving it for the end of the day when you know you’re under your carbohydrate intake is the safest way to eat it without harming your weight loss goals.
Peanut butter is also great:
- As a pre-workout snack to help fuel your exercises when carbohydrates are restricted.
- To satisfy sugar cravings that may arise in the initial stages of keto.
- When you want to stay in ketosis while traveling and have limited food options.
Variety is not only the spice of life, but it’s also beneficial when it comes to nut butters, as different nuts contain different beneficial micronutrients. For instance, almonds are high in vitamin E, manganese, and magnesium, whereas cashews are high in vitamins E, K, and B-6.
Whether your preference is almond butter, cashew butter, hazelnut butter, or other, just remember that the same rules apply. Be sure to review the ingredient list (the best nut butters have just 1 or 2 ingredients), and enjoy in moderation.
Use Peanut Butter as a Treat and Stick to the All-Natural Options
While peanut butter’s macronutrient ratio may fit your ketogenic diet perfectly, it can be extremely easy to overeat.
Beginners who have just started living the low-carb lifestyle should make it a priority to measure their peanut butter consumption using a tablespoon to avoid overeating.
As long as you’re avoiding commercial peanut butters—filled with trans fats, sugar, and hydrogenated vegetables—and sticking to all-natural brands, peanut butter can be the perfect snack for people venturing on the ketogenic journey!
Sugar free sunflower butter makes a delicious allergen friendly alternative to peanut butter and tree nuts. This homemade sunflower seed butter is nutritious, easy to make, and keto friendly.
THIS POST INCLUDES AFFILIATE LINKS TO SHARE THE THINGS I LOVE.
Jump to Recipe
Peanut butter is one of my favorite comfort foods. It brings back lots of memories from childhood, eating pb&j sandwiches and having after school snacks of peanut butter crackers. Fortunately, going keto doesn’t mean I have to give up this creamy treat. I just use low carb bread, make my own low carb strawberry jam and sometimes my own nut and seed butters.
Unfortunately, most store bought brands of peanut butter contain added sugars. Your best bet with peanut butter is to grind your own or to carefully read the label of store bought peanut butters. Try to choose brands that don’t add sugars or hydrogenated oils. One brand I like is Maranatha which I find at Costco for a good price.
Sunflower Butter – A Great Peanut Butter Alternative
Many schools have peanut butter bans because of life threatening allergies. In fact, the Food Allergy Research and Education organization reports that about 2 kids in every classroom have an allergy to one or more foods.
Sunflower seed butter is an allergen friendly alternative to peanut butter and tree nuts. It is nutrient dense with plenty of protein and good fats. Plus, it is just as tasty on sandwiches as peanut butter, which helped my kids out when they were in elementary school.
I actually developed my sugar free sunflower butter recipe so that my kids could keep bringing a version of peanut butter and jelly sandwiches to school. I’d make a big batch of sunflower butter and low carb bread at the beginning of the week so I could make them sunflower butter and jelly sandwiches all week long.
Is Sunflower Seed Butter Healthy for Low Carb Keto Diets?
Sunflower seed butter is high in fat and protein making it a healthy addition to your keto diet. And it’s full of magnesium and vitamin E – an antioxidant that has been reported to have lots of benefits including slowing the aging process of your cells.
But, keep in mind that sunflower seeds (really all nuts and seeds) do contain natural carbs, so enjoy sunflower seed butter in moderation. My delicious sunflower seed butter has 1.24 grams of net carbs per each 2 tablespoon serving.
How to make Sugar Free Sunflower Butter
Homemade sunflower butter is so easy it is to make. All you need is an oven and a blender or food processor.
Making sunflower butter is also very cost effective. A jar of sunflower butter costs me around 7 dollars at a local store. But I can get bulk sunflower seeds for less than 2 dollars a pound.That’s a huge savings!
To make the sunflower butter, preheat your oven to 350. While it is heating, evenly spread the sunflower seeds on a baking sheet – no need to add any oil. Make sure they are evenly spread so they cook as evenly as possible.
Bake the sunflower seeds until they are golden brown, about 8 minutes. Don’t let them go too long or they will burn and become bitter. Since oven temperatures can vary greatly, adjust the heat or time accordingly based on your oven.
When the seeds are golden brown, remove them from the oven and let them cool until they are warm. Pour the seeds into a blender or food processor with ¼ teaspoon of salt. Pulse the seeds in short bursts several times until they form a powdery meal and begin to fluff up.
After the seeds appear as a fluffy meal, add the ¼ cup avocado or olive oil and blend the mixture. Stop the blender or food processor a few times while blending to push the seeds towards the middle of the blender.
As the mixture smooths out, add the sweetener. Keep blending the seeds until they are smooth. When they are as smooth as you like, taste the sunflower seed butter checking for sweetness and saltiness.
When you have the right level of smoothness, saltiness, and sweetness for your taste, spoon the seed butter into a small airtight container. The recipe makes 1 cup and 2 tablespoons. Store the sunflower butter in the refrigerator for up to 2 weeks.
Of course, it probably won’t last in your fridge for more than a few days because you can do so many delicious things with this sugar free sunflower butter. It is delicious stirred into yogurt, mixed into smoothies, made into cookies, or as a topping for low carb ice cream like this keto vanilla ice cream by my friend Katrin at Sugar Free Londoner. I dare you to try to keep it in your fridge with all those yummy uses!
Homemade Sunflower Butter (keto, paleo)
Homemade sunflower butter is free of the junk found in store-bought nut and seed butters. Low carb sweeteners keep it sugar-free for healthy keto diets. 5 from 1 vote Pin Course: Basics Cuisine: American Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Servings: 18 tablespoons Calories: 98kcal Author: lowcarbmaven.com
- Preheat oven to 350 F. Spread the sunflower seeds on to a large sheet pan and toast until golden brown. Remove the sunflower seeds from the pan or they may burn and let cool until warm.
- Pour toasted seeds into a blender and add the salt. Grind the sunflower seeds in short bursts until they become a powdery meal and begin to fluff up.
- Add the oil and blend. Turn the blender off and push the sunflower seed meal from the outer edge of the blender towards the middle. Continue blending until it becomes more smooth.
- Add the sweetener and blend until smooth.
- Turn the blender off and taste to adjust sweetness and saltiness.
- Spoon into a clean container and refrigerate. Refrigerate up to 2 months.
- Makes 1 cup plus 2 tablespoons. Each tablespoon is 1.24g net carb.
Photographs by Shivani Raja of Shivani Loves Food.
Variation: Use Sukrin Gold or your favorite brown sugar substitute and a little cinnamon for a warm Fall flavor! Calories: 98kcal | Carbohydrates: 2.44g | Protein: 2.85g | Fat: 9.22g | Sodium: 23mg | Fiber: 1.2g | Sugar: 0.41g
Best Low Carb Bread Recipe
Low Carb Strawberry Jam
Chocolate sunflower seed butter is a nut-free version of Nutella! This homemade version is completely sugar free, gluten free and dairy free.
Peanut butter and jelly should probably watch its back because as far as Best Nut/Seed Butter and Fruit Flavor combinations go, chocolate sunflower seed butter and apple slices give it a serious run for its money. Does that sentence not make much sense to you? Ok, no problem: just go make a batch of this sunflower seed butter, then dip an apple slice in it and come back.
Now, do you see what I mean?
Yeah. It’s basically a nut-free homemade Nutella.
Chocolate sunflower seed butter is surprisingly, alarmingly, addictively good. I’m not even sure I can tell you exactly why, but the sweetness of the apple perfectly pairs with the seedy flavor and – of course – the chocolate. (Well, what doesn’t pair well with chocolate?)
This whole discovery was an fateful accident when I went to make caramel cashew butter, only to find that I was out of cashews (so switched to sunflower seeds, because I had a big bag from NOW Foods on hand), and then the caramel kind of seized up into this tasty, but weirdly textured, nut buttery wallpaper paste. Yes, that that consistency is a deal breaker for me too.
Also, caramel is good but chocolate, let’s face it, is always better.
So anyway, back to the sunflower seed butter itself.
It’s that magical kind of recipe that I like and – in the absence of more than 20-30 minutes to cook a dish these days – mostly post lately: few ingredients, little time, easy method, maximum flavor. Also, all the “frees”: gluten free, vegan/dairy free, paleo/grain free, egg free, nut free, sugar free… But eating it feels decadent and indulgent – not like it’s “health food”.
Speaking of sugar free, I tried a new granulated stevia blend product for this recipe: NOW Food’s Sugarless Sugar baking sweetener. It’s not pure granulated stevia, but it is a 1:1 replacement for sugar, so if you prefer you can use coconut sugar in this recipe (since I know many people prefer it to stevia!).
So if you’re burned out on peanut butter and almond butter, or just want to try something new, chocolate sunflower seed butter is for you! (<– rhyming unintentional!)
- 2 cups raw and unsalted sunflower seeds
- 2 Tablespoons coconut oil,, melted and slightly cooled
- 1/4 cup cocoa powder
- 3 Tablespoons granulated stevia,, or your favorite granulated sweetener
- 1/4 teaspoon vanilla extract
- Pinch fine sea salt
- Pulse the sunflower seeds in a high speed blender, such as a Vitamix, starting at low and gradually increasing the speed until they reach a course flour consistency, then a gummy ball.
- Add the coconut oil, and continue to process, increasing speed to medium or medium/high until the sunflower seeds liquify. The mixture should be quite runny.
- Add the cocoa powder, sweetener, vanilla, and salt and process to combine. Throughout this process, you’ll need to stop frequently to scrape down the sides of the container (to make sure all ingredients are getting incorporated) and loosen the mixture from the bottom of the container. Don’t let it clump around the blade too much, which strains your machine’s motor.
- Continue to process until smooth. Taste and add more sweetener, if you prefer.
- If you don’t have a high speed blender, you can do this in a food processor.
- Store leftovers in an airtight container at room temperature for up to a week, or in the fridge for up to 2 weeks (or more).
- Yield: 1 cup.
- 1 serving: 2 Tablespoons
Yield: 8 Serving Size: g
Amount Per Serving: Calories: 36 Saturated Fat: 3g Carbohydrates: 1g
Pin this ????
Can You Eat Peanut Butter On the Keto Diet?
Photo: Brent Hofacker /
Nuts and nut butters are a great way to add fat to smoothies and snacks. Eating more of these healthy fats is crucial when you’re on the ketogenic diet. But is peanut butter keto-friendly? Nope–On the keto diet, peanut butter is off limits, fatty as it may be. Peanuts are technically a legume and are not allowed on the keto diet. Legumes are forbidden on the keto diet because of their high carb counts (along with these other healthy but high-carb foods you can’t have on the keto diet). That includes chickpeas (30 grams per 1/2 cup), black beans (23 grams), and kidney beans (19 grams). Some believe the lectins in legumes may prevent the fat-burning state of ketosis.
While you can’t have peanut butter on the keto diet, you can enjoy an alternative nut butter variety. We asked Robyn Blackford, a registered dietitian nutritionist for the Ketogenic Diet Program at Ann & Robert H. Lurie Children’s Hospital of Chicago, to comment on the best alternative: cashews.
Cashews pack a punch of energy and have strong fat-burning properties, says Blackford. When it comes to macronutrients, cashews and almonds are similar and are both an option while on keto, but they offer different micronutrients. Cashews are high in copper (regulating cholesterol and iron), magnesium (prevents muscle weakness and cramps), and phosphorus (supports strong bones and a healthy metabolism), says Blackford. A diet with enough magnesium is crucial, especially in the first week of the keto diet, to prevent the dreaded “keto flu.”
If you want a keto-friendly cashew butter, look for one that’s low in sugar and high in fat. Crazy Richard’s Cashew Butter ($11, crazyrichards.com) and Simply Balanced Cashew Butter ($7, target.com) both have 17 grams of fat and 8 grams of net carbs per serving. If you prefer a bit more flavor, try Julie’s Real Coconut Vanilla Bean Cashew Butter ($16, juliesreal.com) with a slightly higher but still reasonable 9 grams of net carbs (just be sure to limit your serving size because of the honey). Or to boost the healthy fat profile, consider blending your own nut butter with cashews and coconut oil, suggests Blackford.
It’s possible you’ll return to PB when you’re back on carbs. But when it comes to the keto diet, cashews are king.
- By Shannon Bauer