Home / friendly / processed / spreads-and-sauces / spreads / Is Hazelnut Butter Keto-Friendly?

Is Hazelnut Butter Keto-Friendly?

Hazelnut Butter on a kitchen counter

Is Hazelnut Butter Keto-Friendly? This seemingly simple question opens up an in-depth discussion on the intricate relationship between food, diet, and nutritional goals.

While Hazelnut Butter is a delicious and nutrient-rich food, its compatibility with a ketogenic diet poses a challenge.

This article aims to dissect the nutritional profile of Hazelnut Butter, its implications for those following a ketogenic diet, and explore potential alternatives.

By understanding the carbohydrate content, health implications, and strategies to avoid Hazelnut Butter, you can make informed dietary decisions that align with your ketogenic lifestyle.

The focus is not on deprivation, but rather on smart substitutions and finding joy in a variety of keto-friendly foods.

Let's delve deeper and demystify the role of Hazelnut Butter in a ketogenic diet.


  • Hazelnut Butter, despite its nutritional benefits, is not ideal for a ketogenic diet due to its high net carbohydrate content.
  • Consuming Hazelnut Butter can potentially disrupt the state of ketosis, hindering the benefits of a ketogenic diet.
  • Discover why the high net carb content of Hazelnut Butter makes it challenging to maintain ketosis.

Is Hazelnut Butter Keto-Friendly?

Let's cut to the chase: Hazelnut Butter, despite being a tasty and nutrient-dense addition to many meals, is unfortunately not keto-friendly.

At the core, the ketogenic diet revolves around keeping your daily net carbohydrate intake below 20-50 grams to help your body shift into a state of ketosis, where fats, instead of carbs, are used as a primary energy source. This means foods high in carbohydrates can disrupt this metabolic state, hindering the effectiveness of the ketogenic diet.

Here's where Hazelnut Butter raises a red flag. Per 100g serving, Hazelnut Butter contains a substantial 56.96g of net carbs. This significantly exceeds the daily carb limit of a typical keto diet, making it challenging to include Hazelnut Butter in a keto meal plan without potentially throwing your body out of ketosis.

Apart from the high carbohydrate content, Hazelnut Butter also has a considerable amount of protein and fats. But remember, while these macro-nutrients are important for our overall health, it's the high carbohydrate content that makes Hazelnut Butter a non-compatible food item for the ketogenic diet.

Can Hazelnut Butter be Incorporated into a Strict Keto Diet?

Given its high net carb content, incorporating Hazelnut Butter into a strict ketogenic diet presents considerable challenges. As we've discussed, the ketogenic diet is all about minimizing carbohydrate intake to maintain a state of ketosis. With Hazelnut Butter packing a substantial 56.96g net carbs per 100g serving, even a small amount can potentially disrupt ketosis.

But does this mean that if you're on a keto diet, you should ban Hazelnut Butter from your pantry entirely? Not necessarily. Awareness and careful planning are key to successfully maintaining a ketogenic diet.

One effective approach is to track your daily carbohydrate intake diligently. There are numerous apps and tools available that can help you keep a precise count on your daily macros. These can be particularly handy when you're considering incorporating foods with higher carbohydrate content, like Hazelnut Butter, into your diet.

However, given the carbohydrate content of Hazelnut Butter, it's difficult to do so without exceeding the strict carb limits of a ketogenic diet. Incorporating it could mean sacrificing other more nutrient-dense, low-carb foods from your daily meal plan.

In the context of a rigorous ketogenic diet, it's advisable to opt for more keto-compatible alternatives, which we'll be exploring later in this guide. Remember, our goal is not just to maintain the state of ketosis but also to ensure that we're fueling our bodies with the right nutrients.

Delving into the Carbohydrate Content of Hazelnut Butter

Getting a better understanding of the carbohydrate content of Hazelnut Butter is crucial for those maintaining a ketogenic diet. But to do that, it's important first to understand the concept of 'net carbs'. Net carbs are calculated by subtracting the grams of fiber (a type of carbohydrate that your body can't digest) from the total grams of carbs. This gives you the amount of carbohydrates that your body can actually use, which is what counts when you're following a ketogenic diet.

So, let's look at Hazelnut Butter. A 100g serving of Hazelnut Butter contains around 56.96g of net carbs. This means that if you were to consume 100g of Hazelnut Butter (which is roughly seven tablespoons), you'll be consuming 56.96g of carbohydrates that your body can use for energy. Now, considering that the daily net carb limit for a typical ketogenic diet is between 20-50g, consuming this amount of Hazelnut Butter would undoubtedly exceed your daily allowance.

However, it's unlikely you would consume 100g in one sitting. Let's say you consume a more reasonable serving size of 15g, which is roughly one tablespoon. This serving size would still contain approximately 8.54g of net carbs. That's quite a significant amount for just a single tablespoon, especially if you're trying to stay within your daily carbohydrate limit.

Nutritional Snapshot of Hazelnut Butter

Hazelnut Butter is an interesting source of nutrition. For every 100g, it contains a net carb content of 56.96g, which could be an important information for those monitoring their carbohydrate intake. It also contains 29.73g of total fats, contributing to its rich, creamy texture.

This butter variant is a source of fiber, with 5.4g per 100g serving, a nutrient essential for digestive health. It also supplies a modest 5.41g of protein, which plays a role in muscle repair and growth.

In terms of micronutrients, Hazelnut Butter is packed with several vitamins and minerals. It's a source of Vitamin A, Vitamin B-6, Vitamin B-12, Vitamin E (alpha-tocopherol), and Vitamin K1, all of which have various roles in the body, from supporting immune health to assisting in blood clotting.

Minerals are also abundant in Hazelnut Butter, including Sodium, Potassium, Magnesium, Calcium, Copper, Iron, Phosphorus, Selenium, and Zinc. These minerals are required for several body functions such as maintaining fluid balance, bone health, and immune system function.

One unique attribute of Hazelnut Butter is its Theobromine content of 230.0mg per 100g. Theobromine, a compound also found in chocolate, has potential mood-enhancing effects.

Nutrient NameAmount and Unit per 100g
Net Carbs 56.96g
Carbohydrate, by difference 62.36g
Fiber, total dietary 5.4g
Total fats 29.73g
Protein 5.41g
Sodium, Na 41.0mg
Potassium, K 407.0mg
Magnesium, Mg 64.0mg
Calcium, Ca 108.0mg
Vitamin A 1.0ug
Vitamin B-6 0.08mg
Vitamin B-12 0.27ug
Vitamin E (alpha-tocopherol) 4.96mg
Vitamin K1 1.9ug
Copper, Cu 0.47mg
Iron, Fe 4.38mg
Phosphorus, P 152.0mg
Selenium, Se 3.6ug
Zinc, Zn 1.06mg
Caffeine 7.0mg
Theobromine 230.0mg
Beta-carotene 1.0ug
Lutein + zeaxanthin 10.0ug
Thiamin 0.08mg
Riboflavin 0.17mg
Niacin 0.43mg
Folate, total 14.0ug
Choline, total 17.6mg
Calories 539.0kcal
Water 1.07g
Fatty acids, total saturated 28.42g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Hazelnut Butter' was not found in FoodData Central, so nutritional data for 'Chocolate hazelnut spread ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Hazelnut Butter on a Keto Diet

The inclusion of Hazelnut Butter in a ketogenic diet poses unique challenges, primarily due to its high net carbohydrate count. As outlined earlier, staying within the strict carbohydrate limits of a keto diet is vital for maintaining ketosis. Consuming Hazelnut Butter, even in moderate quantities, can potentially disrupt this state and hinder the benefits of a ketogenic diet.

This does not mean, however, that Hazelnut Butter is devoid of nutritional benefits. On the contrary, it's packed with a multitude of nutrients that contribute to overall health and wellness. Hazelnut Butter is rich in healthy monounsaturated fats, known for their heart-health benefits. It also boasts a good amount of dietary fiber, protein, and essential micronutrients like Vitamin E, manganese, and folate, among others.

However, when it comes to a strict ketogenic diet, the primary concern is the carbohydrate content, and unfortunately, Hazelnut Butter's high net carb content overshadows these nutritional benefits. The high carbohydrate content can interfere with the body's ability to maintain ketosis, which is crucial for reaping the benefits of a ketogenic diet.

It's essential to remember that every individual's response to dietary changes can be different. Therefore, if you're considering incorporating Hazelnut Butter into your ketogenic diet, it's advisable to monitor your body's responses closely and adjust your intake accordingly.

Avoiding Hazelnut Butter in Your Keto Meal Plan

Given its high net carb content, avoiding Hazelnut Butter is a practical step for those adhering to a ketogenic diet. But, how can you navigate around this in your daily meal planning?

A useful first step is to become an expert label reader. Many packaged foods, even those labelled as 'healthy', can contain ingredients like Hazelnut Butter that are high in net carbs. For example, some protein bars, granola, and even certain salad dressings may sneak in Hazelnut Butter for added flavour. By diligently checking labels, you can make more informed decisions about what goes into your shopping cart and, ultimately, your body.

Another practical tip is to plan your meals in advance. Meal prepping not only helps control portion sizes but also ensures you're only using ingredients that align with your nutritional goals.

But what about those Hazelnut Butter cravings? We understand - it's delicious and makes for a great spread or dip. But, try not to fret. There are ways to combat these cravings. Opting for lower-carb, high-fat alternatives can often do the trick. For instance, consider other nut butters that are lower in carbs like macadamia nut or pecan butter. They can be great substitutes that will still satisfy your palate without knocking you out of ketosis.

Keto-Compatible Alternatives for Hazelnut Butter

While Hazelnut Butter might be off the table for those following a strict ketogenic diet, there are a variety of other nut butters that offer a lower carb profile and could serve as effective substitutes. Let's explore a few of these alternatives.

  1. Almond Butter: Almonds are lower in net carbs and higher in fiber than hazelnuts. Per 100g serving, Almond Butter contains about 21g of net carbs, which is a significant reduction compared to Hazelnut Butter. Almond Butter can be used in a similar way to Hazelnut Butter - as a spread, in smoothies, or even as a base for keto-friendly desserts.
  2. Macadamia Nut Butter: Macadamia nuts have one of the lowest net carb profiles among nuts. Consequently, Macadamia Nut Butter only contains around 5g of net carbs per 100g. It's creamy and rich, making it a satisfying alternative to Hazelnut Butter.
  3. Pecan Butter: Pecans also have a lower net carb content, resulting in about 4g of net carbs per 100g of Pecan Butter. It has a unique, sweet flavor that can complement a variety of keto recipes.
  4. Coconut Butter: While not a nut butter, Coconut Butter is a fantastic low-carb alternative with around 7g of net carbs per 100g. It's versatile and can be used in both sweet and savory dishes.

Comparatively, these alternatives have significantly lower net carb contents than Hazelnut Butter, making them more compatible with a ketogenic diet. They also offer a variety of nutritional benefits, including healthy fats, dietary fiber, and essential vitamins and minerals, which contribute to overall wellness.

Concluding Thoughts on Hazelnut Butter and Keto

Navigating dietary choices while adhering to a ketogenic diet can be challenging, and understanding the compatibility of foods like Hazelnut Butter with the keto lifestyle is critical. From our discussion, it's evident that while Hazelnut Butter offers numerous nutritional benefits, its high net carb content makes it less suitable for a strict ketogenic diet.

Keeping within the carbohydrate limits of a ketogenic diet is crucial to sustaining ketosis, and the significant net carb content in Hazelnut Butter can potentially disrupt this delicate balance. But that doesn't mean you need to forego the enjoyment of a creamy, satisfying nut butter.

There are various other lower-carb alternatives, like Almond Butter, Macadamia Nut Butter, Pecan Butter, and even Coconut Butter that can serve as effective substitutes. They not only cater to the nutritional requirements of a ketogenic diet but also offer diverse flavors and textures to keep your meals interesting.

The key takeaway is this: understanding the nutritional profile of the foods you consume is integral to maintaining a successful ketogenic diet. This understanding empowers you to make mindful decisions that align with your nutritional goals and dietary preferences.

As a unique idea, consider making your own homemade nut butter blends. This allows you full control over the ingredients and proportions, ensuring you create a delicious, keto-friendly spread tailored to your specific tastes.

Explore our Is It Keto Knowledge Hub.

Is Manjar Blanco Keto-Friendly
Is Cheong Keto-Friendly
Is Taramasalata Keto-Friendly
Are Spreads Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Hazelnut Butter is typically high in net carbohydrates, which can disrupt the state of ketosis, making it less suitable for a ketogenic diet.

Several lower-carb alternatives such as Almond Butter, Macadamia Nut Butter, Pecan Butter, and Coconut Butter can effectively replace Hazelnut Butter in a keto diet.