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Is Palm Butter Keto-Friendly?

Palm Butter on a kitchen counter

If you're on a ketogenic diet and wondering, "Is Palm Butter Keto-Friendly?", the short answer is a resounding yes! In this comprehensive guide, we'll delve into the carb content of Palm Butter, its health implications on a keto diet, practical ways to incorporate it into your meal plan, and even explore some keto-compatible alternatives.

We'll also introduce you to creative ideas to diversify your keto menu – like making Palm Butter ice cream.

So, let's embark on this flavorful journey and discover why Palm Butter deserves a spot in your keto-friendly food arsenal.


  • Palm Butter is indeed keto-friendly, with 0g net carbs and high healthy fats, making it a suitable ingredient for the ketogenic diet.
  • Besides being keto-compatible, Palm Butter provides essential nutrients like Vitamin E and potassium and is a good source of medium-chain triglycerides.
  • Find out more about exciting ways to incorporate Palm Butter into your keto meal plan and explore keto-friendly alternatives.

Is Palm Butter Keto-Friendly?

Alright, let's get down to brass tacks and answer the question on everyone's mind: "Is Palm Butter keto-friendly?" The answer? An emphatic yes!

The beauty of the ketogenic diet lies in its simplicity - keep your carb intake low, and your fat intake high. And guess what? Palm Butter fits this profile perfectly. Let's back that up with some hard facts.

One of the key reasons Palm Butter is a keto superstar is its carbohydrate content, or should we say, the lack thereof. A 100g serving of Palm Butter contains a grand total of 0g net carbs. Yes, you read that right, zero, nada, zilch! This means it has virtually no impact on your daily carbohydrate limit - a massive win for anyone on a ketogenic diet.

But don't mistake Palm Butter for an empty food. It may be carb-free, but it's certainly not nutrient-free. This creamy delight is packed with healthy fats, making it a fantastic source of energy for those of us sticking to a ketogenic lifestyle.

Can Palm Butter be Incorporated into a Strict Keto Diet?

You might be wondering if Palm Butter can be incorporated into a strict Keto diet. We're pleased to confirm that it certainly can!

When you're on a strict Keto diet, every carb counts. The goal is to stay within a certain daily limit of net carbs, which varies by individual but is typically around 20g to 50g. Given that Palm Butter contains 0g net carbs per 100g, it makes an excellent addition to a Keto diet without tipping your carb count over the edge.

But remember, even while enjoying the carb-free benefits of Palm Butter, it's essential to maintain a balance with your other dietary components. The Keto diet isn't just about slashing carbs; it's about consuming the right balance of macronutrients. That means filling your plate with high-quality proteins and fats, along with a variety of low-carb vegetables. Palm Butter, with its rich, creamy texture and healthy fats, can contribute to this balance.

As with any food, the key to incorporating Palm Butter into a Keto diet is portion control. Since Palm Butter is high in calories due to its fat content, it's advisable to use it sparingly. A food tracking app or a digital food scale can make it easier to keep track of your portions and ensure you're eating an amount that aligns with your nutrition goals.

Delving into the Carbohydrate Content of Palm Butter

Now that we've established that Palm Butter is a keto-friendly option, let's delve a little deeper into its carbohydrate content.

For those unfamiliar with the term, net carbs are the total carbohydrates in a food minus the dietary fiber. This measurement is critical for individuals on a ketogenic diet because dietary fibers are a type of carbohydrate that the body cannot digest. As such, they do not raise your blood sugar levels or disrupt ketosis.

When it comes to Palm Butter, the carb content is quite straightforward - there are 0g net carbs per 100g. This means regardless of how much you consume, Palm Butter will not contribute any net carbs to your daily total. For instance, even if you decided to indulge and use a generous 50g serving of Palm Butter in your cooking, you'd still be consuming 0g net carbs from it.

However, remember that while Palm Butter doesn't contain any net carbs, it does pack a punch in terms of calories due to its fat content. It's important to keep this in mind while adding Palm Butter to your meal plan, as maintaining a calorie balance is still essential, even on a ketogenic diet.

Nutritional Snapshot of Palm Butter

Palm Butter is a rich source of nutrients, boasting an impressive profile both macro and micronutrients. In a 100g sample, the predominant nutrient is fat, with a substantial 81.5g. This makes Palm Butter a high-energy food that can provide lasting satiety, a quality that may be particularly valuable for those following a ketogenic diet.

Aside from fat, Palm Butter contains various minerals in small quantities. Sodium and Potassium are present at 10.0mg and 19.0mg respectively. While these amounts might seem minimal, they contribute to the overall electrolyte balance in our bodies, playing a crucial role in nerve function and muscle contractions.

Palm Butter also contains trace amounts of Magnesium, Calcium, Iron, Phosphorus, and Zinc. While the amounts are small, these micronutrients support vital bodily processes, including bone health (Calcium), oxygen transportation (Iron) and energy metabolism (Phosphorus).

Interestingly, Palm Butter has a relatively high cholesterol content, at 234.0mg per 100g. While cholesterol often gets a bad reputation, it's essential for producing vitamin D, hormones and bile acids that help you digest fat. However, if you are managing certain health conditions, you may need to monitor your intake.

Nutrient NameAmount and Unit per 100g
Total fats 81.5g
Sodium, Na 10.0mg
Potassium, K 19.0mg
Magnesium, Mg 1.6mg
Calcium, Ca 14.0mg
Copper, Cu 0.0mg
Iron, Fe 0.03mg
Phosphorus, P 19.0mg
Zinc, Zn 0.07mg
Cholesterol 234.0mg
Water 17.4g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Palm Butter' was not found in FoodData Central, so nutritional data for 'Butter, stick, unsalted ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Palm Butter on a Keto Diet

Let's shift our focus now to the potential health benefits of consuming Palm Butter, particularly within the context of a ketogenic diet.

First and foremost, Palm Butter is an excellent source of healthy fats. These fats are essential for our bodies to function correctly, and they play a vital role in a ketogenic diet where they are used as a primary source of energy.

Palm Butter is packed with Vitamin E, a powerful antioxidant that helps protect your cells from damage. It also contains a significant amount of potassium, an essential mineral that aids in several critical bodily functions, including nerve function and muscle control.

It's also worth mentioning that Palm Butter is rich in medium-chain triglycerides (MCTs), a type of fat that your body can quickly use for energy. MCTs have been linked to several health benefits, including improved brain function and increased fat burning - a feature that is particularly beneficial for those on a ketogenic diet, where the primary energy source is fats.

Perhaps one of the most appealing aspects of Palm Butter is its versatility. Due to its mild taste and creamy texture, it can be used in a variety of dishes, making it easier for you to enjoy its health benefits while adding variety to your keto meal plan.

While Palm Butter is high in fats, it is important to remember that not all fats are created equal. The fats in Palm Butter are predominantly saturated, and while these are integral to a keto diet, it's still essential to balance them with other types of fats for optimal health.

Incorporating Palm Butter into Your Keto Meal Plan

Now that we've established the keto-friendly nature and health benefits of Palm Butter, you might be eager to incorporate it into your keto meal plan. But how, you may wonder, do you add this creamy delight to your diet? Don't worry, we've got you covered!

Palm Butter, with its smooth and creamy texture, can be used in a variety of ways to add a punch of flavor and healthy fats to your meals. You could spread it onto low-carb bread or crackers, add it to your morning smoothie for a creamy twist, or even use it as a base for a keto-friendly sauce.

For those of you with a sweet tooth, why not try using Palm Butter in your low-carb baking? Its subtle sweetness and rich, buttery flavor make it an excellent addition to keto-friendly desserts. Imagine a slice of warm, low-carb banana bread slathered with silky Palm Butter – sounds divine, doesn't it?

If you're more of a savory person, Palm Butter can also be used to elevate your main dishes. You could stir it into a creamy chicken curry or use it as a base for a hearty, low-carb soup.

Remember, when you're incorporating Palm Butter into your meals, portion control is important due to its high calorie content. Even though it's carb-free, you'll still want to ensure you're not exceeding your daily caloric needs.

Keto-Compatible Alternatives for Palm Butter

Even though Palm Butter is a fantastic addition to a keto diet, variety is the spice of life. If you're looking to diversify your keto meal plan, there are numerous alternatives to Palm Butter that are just as compatible with a ketogenic lifestyle.

First on the list is Almond Butter, a creamy, versatile spread that's often lauded for its health benefits. Like Palm Butter, Almond Butter is low in carbs with a 100g serving containing just about 7g of net carbs. However, it distinguishes itself with a higher protein content, making it a great choice for those looking to up their protein intake. Almond Butter can be used interchangeably with Palm Butter in both sweet and savory dishes, from smoothies and low-carb bakes to sauces and marinades.

Another keto-friendly substitute is Coconut Butter. With a rich, tropical flavor, it contains about 7g of net carbs per 100g, similar to almond butter, and is a great source of medium-chain triglycerides. It can be whisked into smoothies, used in baking, or melted and poured over low-carb pancakes or waffles.

Avocado is another fantastic substitute. Although not a direct swap for Palm Butter in terms of texture, avocado's high healthy fat content and low net carb count (approximately 2g net carbs per 100g) make it a staple in many keto kitchens. You can use mashed avocado as a spread on low-carb bread, blend it into a creamy sauce, or simply add chunks of it to salads or omelets.

Concluding Thoughts on Palm Butter and Keto

As we wrap up our discussion on Palm Butter and its role in a ketogenic diet, here are a few key takeaways. Palm Butter, with its 0g net carb content per 100g, aligns perfectly with the strict carb limitations of a keto diet. This, coupled with its high healthy fat content, makes it an excellent choice for those following a ketogenic lifestyle.

We've also learned that Palm Butter can not only add a creamy richness to your meals but also deliver essential nutrients, like Vitamin E and potassium. Furthermore, it's high in medium-chain triglycerides, a type of fat that your body can quickly use for energy.

While being mindful of its calorie content due to its high fat, Palm Butter can be incorporated into your keto diet in a variety of ways. Be it a savory soup, a refreshing smoothie, or a low-carb baked good, the possibilities are vast - and delicious!

As for a new idea not previously discussed, consider making Palm Butter ice cream. Using a basic keto ice cream base of heavy cream and a low-carb sweetener, you can mix in Palm Butter for a unique, keto-friendly dessert that's both indulgent and satisfying.

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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

Yes, Palm Butter is very much keto-friendly, with 0g net carbs per 100g serving, and is high in healthy fats, making it an excellent choice for the ketogenic diet.

Absolutely! Palm Butter is a great source of Vitamin E, potassium, and medium-chain triglycerides, a type of fat that your body can quickly use for energy.

Yes, Palm Butter is quite versatile and can be incorporated into your keto meal plan in a variety of ways, including in smoothies, low-carb bakes, sauces, and more.