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

Is Nut Butter Keto-Friendly?

Nut Butter on a kitchen counter

Navigating the keto diet can be a bit of a culinary adventure, especially when it comes to foods like nut butter.

While it's undeniably delicious and brimming with nutritional benefits, the question remains: Is Nut Butter Keto-Friendly? Through the lens of a keto diet, we'll examine the carbohydrate content of nut butter, its health implications, and practical ways to avoid it while maintaining your keto regimen.

We'll also provide a tour of some keto-compatible alternatives.

Remember, this isn't medical advice, but rather a friendly guide offering insights on nut butter in the context of a keto diet.

Let's delve into this nutty conundrum!


  • Nut butter is not keto-friendly due to its high net carb content, making it challenging to maintain ketosis.
  • It's packed with beneficial nutrients and healthy fats, but the carbohydrate content can quickly add up.
  • Swap out nut butter with keto-friendly alternatives like seed butter, avocado, or coconut butter to stay on track.

Is Nut Butter Keto-Friendly?

Let's get right to the nut of the matter - is nut butter keto-friendly? Unfortunately, most types of nut butter fall into the "proceed with caution" category on a keto diet.

I know, I know, it can be a hard pill to swallow. The creamy, rich texture of nut butter can seem like a perfect fit for your keto lifestyle. But the truth is in the numbers, and when it comes to the ketogenic diet, every gram of carbohydrate matters.

To put it into perspective, a ketogenic diet typically allows for only 20-50 grams of net carbs per day, which varies depending on individual dietary needs. Net carbs are calculated by subtracting dietary fiber content from the total carbohydrates, giving us the carbohydrates that the body can fully digest and use for energy.

Now, let's look at nut butter. On average, nut butter contains around 8.52 grams of net carbs per 100 grams. While this might seem low in comparison to many other foods, remember that these numbers quickly add up in a diet where every gram of carb counts.

Furthermore, in the keto diet, the main focus is on consuming high-fat, moderate-protein, and low-carb foods. While nut butters do shine in terms of their healthy fats and protein, it's their carb content that puts them under scrutiny in the context of the ketogenic diet.

Can Nut Butter be Incorporated into a Strict Keto Diet?

Now that we've established that nut butter possesses a higher net carb content, the question remains, can it be incorporated into a strict keto diet? This is where things get a little tricky.

In a strict keto diet, as we've discussed, your daily net carb intake should ideally be kept below 20-50 grams. Now, if we consider that 100 grams of nut butter contains approximately 8.52 grams of net carbs, it might not seem like a significant amount. But remember, this is just one food item. If you're adding nut butter to a meal that already contains other carb sources, it's easy to overshoot your daily carb limit.

So, while nut butter isn't strictly off-limits, it's crucial to keep a close eye on portions if you decide to incorporate it into your strict keto diet. A small spoonful of nut butter might not pose a problem, but if you're someone who finds it hard to stop at just one spoonful (no judgment here, we've all been there!), it might be best to avoid it.

In terms of tracking your carb intake, there are several tools available that can help. Smartphone apps like MyFitnessPal or Carb Manager can be useful in keeping track of your daily macros, including carbs. These apps allow you to log your food intake and adjust portion sizes to ensure you're staying within your carb limit.

Another strategy is to prepare your meals in advance. By planning and prepping your meals, you can ensure you're sticking to your macros without any surprise carb additions.

Delving into the Carbohydrate Content of Nut Butter

Let's delve deeper into the carbohydrate content of nut butter, as it's a critical factor for those following a keto diet. Understanding carbs, particularly net carbs, can make navigating your keto diet much simpler.

Firstly, what are net carbs? Essentially, net carbs are the amount of carbohydrates in a food that your body can digest and use for energy. They are calculated by subtracting the grams of fiber (a type of carb that your body can't digest) from the total grams of carbohydrates. This is important because while the keto diet is low in carbs, it's specifically low in net carbs. The body can't digest fiber, therefore it doesn't impact blood sugar and insulin levels like other carbs.

Now, onto nut butter. The carbohydrate content in nut butter can vary slightly depending on the type of nuts used. However, an average nut butter contains about 8.52g of net carbs per 100g. Let's put that into perspective. A typical serving size of nut butter is 1-2 tablespoons. One tablespoon is approximately 15g, so a single serving contains roughly 1.27g - 2.54g net carbs.

At first glance, this might seem pretty low. But remember, on a keto diet, your total daily net carb intake should be somewhere between 20-50g. So, if you're eating nut butter along with other carb-containing foods, it's easy to see how quickly you could reach your daily limit.

To give you a further sense of it: if you decided to eat 100g of nut butter (about 6-7 tablespoons), you'd be consuming over 8g of net carbs from that alone, not counting any other foods you eat in the day.

Nutritional Snapshot of Nut Butter

Nut butter is a dense source of nutrients, boasting a diverse profile of both macro and micronutrients in a 100g sample.

Starting with macronutrients, it's rich in healthy fats with 55.5g, including 32.44g of monounsaturated fats, known for their heart-health benefits. It also contains a pretty decent amount of protein (20.96g), making it a good source of plant-based protein. Carbohydrates make up 18.82g of the content, but the net carbs, after considering the substantial 10.3g of dietary fiber, are just 8.52g.

The micronutrient profile is impressive too. It's rich in minerals like Potassium (748.0mg), Magnesium (279.0mg), and Calcium (347.0mg), all critical for bone health and nerve function. As for vitamins, it contains a healthy dose of Vitamin E (24.21mg), known for its antioxidant properties, and B vitamins like Riboflavin and Niacin, key for energy production.

It's worth pointing out the significant contribution of amino acids, the building blocks of proteins, including lysine, methionine, and leucine. These are essential for various bodily functions, including muscle repair and immune responses.

Nutrient NameAmount and Unit per 100g
Net Carbs 8.52g
Carbohydrate, by difference 18.82g
Fiber, total dietary 10.3g
Total fats 55.5g
Protein 20.96g
Sodium, Na 7.0mg
Potassium, K 748.0mg
Magnesium, Mg 279.0mg
Calcium, Ca 347.0mg
Vitamin B-6 0.1mg
Vitamin E (alpha-tocopherol) 24.21mg
Copper, Cu 0.93mg
Iron, Fe 3.49mg
Phosphorus, P 508.0mg
Selenium, Se 2.4ug
Zinc, Zn 3.29mg
Beta-carotene 1.0ug
Lutein + zeaxanthin 1.0ug
Manganese, Mn 2.13mg
Thiamin 0.04mg
Riboflavin 0.94mg
Niacin 3.16mg
Pantothenic acid 0.32mg
Folate, total 53.0ug
Choline, total 52.1mg
Calories 614.0kcal
Water 1.64g
Tryptophan 0.16g
Threonine 0.56g
Isoleucine 0.81g
Leucine 1.48g
Lysine 0.61g
Methionine 0.12g
Cystine 0.24g
Phenylalanine 1.15g
Tyrosine 0.6g
Valine 0.94g
Arginine 2.38g
Histidine 0.55g
Alanine 0.99g
Aspartic acid 2.4g
Glutamic acid 5.91g
Glycine 1.47g
Proline 0.92g
Serine 0.93g
Fatty acids, total saturated 4.15g
Fatty acids, total monounsaturated 32.44g
Fatty acids, total polyunsaturated 13.61g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Nut Butter' was not found in FoodData Central, so nutritional data for 'Nuts, almond butter, plain, without salt added ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Nut Butter on a Keto Diet

The health implications of nut butter on a keto diet are twofold. On one hand, the higher net carb content of nut butter can pose a challenge for those trying to maintain ketosis. On the other hand, nut butter does possess certain health properties that can contribute to overall wellness.

For those unfamiliar, ketosis is a metabolic state where your body, deprived of enough carbs for energy, starts burning fat instead. This is the core of the keto diet. Consuming too many carbs can knock your body out of this state, making it less effective. Given that nut butter contains a significant amount of net carbs, frequent or high consumption could potentially make it more challenging to maintain ketosis.

However, let's not throw the baby out with the bathwater! While the carb content of nut butter may be a red flag for strict keto followers, it's worth noting that nut butter also brings several health-promoting factors to the table.

Nut butters are packed with healthy monounsaturated and polyunsaturated fats. These types of fats have been linked with many benefits, such as reducing the risk of heart disease and lowering cholesterol levels. They're also a good source of protein, which can help keep you feeling full and satisfied.

Moreover, nut butters contain various vital nutrients, such as Vitamin E, an antioxidant that helps protect your cells from damage, and magnesium, which is essential for many processes in the body including nerve function, blood sugar control, and blood pressure regulation.

It's also worth noting that the fiber content in nut butter, although not digested, plays a significant role in digestive health by adding bulk to your diet and promoting regular bowel movements.

Avoiding Nut Butter in Your Keto Meal Plan

As we've seen, including nut butter in your keto meal plan can be a bit of a tightrope walk. So, how can you navigate around it? Let's explore some practical tips and methods for steering clear of nut butter while keeping your keto diet on track.

Firstly, awareness is key. Nut butter can sneak up on you in the most unexpected meals and snacks. You might find it in protein bars, smoothies, and even some salad dressings. Always read nutritional labels and ingredient lists before purchasing food products. Apps that track macros can also help you spot sneaky sources of net carbs like nut butter.

If you're a fan of nut butter and are wondering how to deal with cravings, we've got you covered! Try substituting nut butter with other keto-friendly spreads like avocado or cream cheese. They can provide a similar creamy texture without the extra carbs.

Another option is to make your own low-carb 'nutty' spread. For example, you can use lower-carb nuts like macadamias or pecans as the base to control the carb content better. Just remember to keep an eye on portion sizes!

Meal planning and preparation can also go a long way in helping you avoid nut butter. By planning your meals in advance, you can ensure that you're fulfilling your nutritional needs without going over your daily carb limit.

Lastly, it's essential to learn to listen to your body and understand your triggers. If you know you can't resist a spoonful of nut butter, it might be best not to keep it in the house. Out of sight, out of mind, as they say!

Keto-Compatible Alternatives for Nut Butter

So, you're looking to keep the creamy, satisfying experience of nut butter in your keto diet but without the extra carbs? Let's explore some keto-compatible alternatives that can still satisfy your taste buds.

One excellent option is seed butter, particularly sunflower and pumpkin seed butter. Seed butter is made similarly to nut butter but uses seeds instead of nuts. For example, sunflower seed butter has a lower net carb content than most nut butters, with approximately 4.41g per 100g. It's also rich in Vitamin E, just like nut butter!

Another idea is avocado. While not a direct substitute, the creamy texture of ripe avocado can serve as a flavorful spread on keto bread or crackers. Avocados are high in healthy fats and fiber, but low in net carbs, making them a stellar choice for a keto diet.

Coconut butter, made from the flesh of coconuts, is another viable alternative. It has a slightly sweeter flavor profile, so it's excellent for satisfying those sweet tooth cravings. Plus, it's high in medium-chain triglycerides (MCTs) which can be beneficial on a keto diet. 100g of coconut butter contains about 6.6g of net carbs, which is lower than most nut butters.

You can easily incorporate these alternatives into your meals. Use seed butter or avocado as a spread on your keto bread for breakfast. You can even add coconut butter to your morning coffee for a keto-friendly twist on a latte.

One last alternative to consider, particularly if you're a fan of the texture of nut butter, is almond butter. Almond butter does contain a higher amount of net carbs than the other alternatives mentioned, at around 6.7g per 100g, but it's still lower than most other nut butters. It's also an excellent source of monounsaturated fats, protein, and important minerals like magnesium and calcium.

Concluding Thoughts on Nut Butter and Keto

Navigating food choices on a keto diet is a journey of learning and discovery, and nut butter certainly presents an interesting case study. To summarize, while it might be a versatile, tasty, and nutrient-dense addition to your pantry, its higher net carb content can make it a tricky food to include in a strict keto diet.

Despite its potential benefits such as heart-healthy fats, protein, and essential nutrients like Vitamin E and magnesium, the carb content of nut butter can quickly add up, potentially jeopardizing the state of ketosis that keto dieters aim to maintain.

However, this does not mean you have to miss out on the creamy, satisfying experience that nut butter can offer. With the plethora of keto-compatible alternatives available, such as seed butter, avocado, coconut butter, or even a good old almond butter, you can experiment and find which option suits your taste buds and dietary needs the best.

If you've been keen on exploring new ways to enjoy a keto diet without nut butter, here's a unique idea: how about trying a chia seed pudding made with unsweetened almond milk, a touch of low-carb sweetener, and topped with a handful of berries for breakfast? This can serve as a keto-friendly, nutrient-dense start to your day, keeping you satiated for longer!

Explore our Is It Keto Knowledge Hub.

Are Drupes Keto Friendly
Is Rillettes Keto-Friendly
Is Lox Keto-Friendly
Are Spreads Keto Friendly
Is Manjar Blanco Keto-Friendly
Is Cheong Keto-Friendly
Is Taramasalata Keto-Friendly
Is Latik Keto-Friendly
Is Maple Butter 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

Nut butter, in general, is not considered keto-friendly due to its higher net carb content. However, its nutritional profile can vary based on the type of nuts used.

Most types of nut butter contain a significant amount of carbs. For example, peanut butter contains about 20g of carbs per 100g, whereas almond butter contains about 22g of carbs per 100g. Always check the nutritional labels before purchasing.