Nut butter is a high-fat spreadable foodstuff made by grinding nuts into a true butter-like paste. Nut butter
is a convenient and nutritious dietary choice. Like other products, nut butter also comes in many different forms, some of which definitely aren’t fit for consumption during a keto diet. In this article, you will find the 9 best keto nut butters that are low carb and can be enjoyed during a keto diet.
Are All Nut Butters Keto-Friendly?
Although most nuts are keto-friendly and nut butter is made from nuts, it doesn’t mean that every nut butter is healthy or keto-friendly. In this article, we’re going to discuss 10 keto-friendly nut butter that you can use on a keto diet.
In an ideal world, you would read the nutrition information and ingredient list of every nut butter every time you purchased a new or different one. But this can be a challenge, especially if you don’t know what to look for.
How to Choose Keto Nut Butters?
You should look for the following things in healthy nut butter.
- Free of added sugar and salt.
- Free of preservatives.
- Fewer the ingredients, the better. (If a nut butter contains ingredients other than nuts, these ingredients will add nutritional calories and nutrition).
1. Peanut Butter
Peanut butter is the most popular nut butter in the world and it is most widely available as well. But most peanut butter brands contain sugar and other artificial preservatives that make their peanut butter not friendly for keto.
2 tablespoons (32 grams) of natural sugar and salt-free peanut butter provide [*]:
- Calories: 204 kcal
- Fat: 16.4 g
- Protein: 7.2 g
- Carbs: 7.1 g
- Fiber: 1.5 g
- Net carbs: 5.6 g
Ingredients: DRY ROASTED ORGANIC PEANUTS.
2. Almond Butter
Almond butter has a low net carb count and more fiber compared to the most common nut butter.
A 2 tablespoon (32 grams) serving of natural sugar and salt-free almond butter provides [*]:
- Calories: 196 kcal
- Fat: 17.8 g
- Protein: 6.8 g
- Carbs: 6 g
- Fiber: 3.3 g
- Net carbs: 2.7 g
3. Pecan Butter
A 2-tablespoon (31 grams) serving of natural sugar-free pecan butter provides [*]:
- Calories: 230 kcal
- Fat: 21 g
- Protein: 3 g
- Carbs: 4 g
- Fiber: 2 g
- Net carbs: 2 g
4. Hazelnut Butter
A 2 tablespoon (28 grams) serving of natural sugar-free hazelnut butter provides [*]:
- Calories: 190 g
- Fat: 17 g
- Protein: 4 g
- Carbs: 5 g
- Fiber: 3 g
- Net carbs: 2 g
Ingredients: 100% ORGANIC RAW HAZELNUTS.
5. Pistachio Butter
A 2 tablespoon (32 grams) serving of natural sugar-free pistachio butter provides [*]:
- Calories: 160 kcal
- Fat: 13 g
- Protein: 6 g
- Carbs: 8 g
- Fiber: 3 g
- Net carbs: 5 g
Ingredients: JUST DRY ROASTED PISTACHIO NUTS.
6. Cashew Butter
A 2 tablespoon (32 grams) serving of plain, without salt added cashew butter provides [*]:
- Calories: 188 g
- Fat: 15.8 g
- Protein: 5.6 g
- Carbs: 8.8 g
- Fiber: 0.6 g
- Net Carbs: 8.2 g
7. Walnut Butter
Walnuts are also one of the most keto-friendly nuts. A 2-tablespoon (32 grams) serving of natural sugar-free walnut butter with cashews provides:
- Calories: 188 kcal
- Fat: 18 g
- Protein: 5 g
- Carbs: 6 g
- Fiber: 2 g
- Net carbs: 4 g
Ingredients: ORGANIC RAW WALNUTS, ORGANIC RAW CASHEWS.
8. Macadamia Nut Butter
2 tablespoon serving of Macadamia Butter with no added sugar or salt provides:
- Calories: 230 kcal
- Fat: 24 g
- Protein: 3 g
- Carbs: 4 g
- Fiber: 3 g
- Net carbs: 1 g
9. Sesame Seed Butter (Tahini)
Sesame seed butter is also known as tahini is made from roasted and toasted kernels.
A 2 tablespoons (30 grams) serving of sesame seed butter from roasted and toasted kernels provide [*]:
- Calories: 178 kcal
- Fat: 16.1 g
- Protein: 5.1 g
- Carbs: 5 g
- Fiber: 1.4 g
- Net carbs: 3.6 g
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