Whether you’re on a keto diet or not, nut butter is an excellent option since it’s healthful, varied, and easy to eat.
The trouble is that nut butter, like other items, comes in various forms, some of which are not good for your health.
In this post, we’ll discuss what makes good nut butter. You’ll learn about the many nut butter on the market and what makes them good or bad for a balanced diet.
What Makes Nut Butter Healthy or Keto-Friendly?
Nuts are a keto-friendly, low carb meal, and nut butter is produced simply by grinding up nuts. However, this does not imply that all nut butter is healthful or keto-friendly.
In an ideal world, you would study the nutrition information and ingredient list for each new or different nut butter you buy. However, this might be difficult, mainly if you are unsure what to search for.
Here’s what to look for in healthy nut butter to save time and effort while shopping.
- It should be free of added sugar.
- It should be free of preservatives.
- It should be made from organic nuts. If not, at least try to avoid GMO nuts (look for non-GMO labeling).
When it comes to nut butter (or any other meal), the fewer ingredients, the better, if a nut butter comprises components other than nuts, it should provide nutritional value or other advantages, such as MCT oil, coconuts, cacao powder, or cinnamon, to mention a few.
You can consume nut butter on keto if it meets these fundamental conditions. In the next part, we’ll examine each form of nut butter in-depth, as well as its advantages and disadvantages.
What Are the Healthiest Low carb or Keto Nut Butters?
Almond Butter
Almond butter has a lower net carb count and more fiber than most nut butter.
Two tablespoons of natural almond butter contain [1]:
- Calories: 196 kcal
- Fat: 17.8 g
- Net carbs: 2.7 g
- Fiber: 3.3 g
- Protein: 6.8 g
The butter also includes micronutrients such as calcium, magnesium, and vitamin E [2].
Calcium is an essential element for bone formation and maintenance [3]. Magnesium has several health advantages, including easing muscular cramps after exercise [4].
The Best Keto Almond Butter Brands
- Justin’s Classic Almond Butter: We prefer this product since it is non-GMO, fair trade, and has just two ingredients (one of which is orangutan-friendly palm oil for texture).
- Georgia Grinders Salt-Free Almond Butter: If two ingredients seem too many, how about only one (ground almonds)?
- Wild Friends Classic Creamy Almond Butter has the creamiest texture for pouring over food and contains only two ingredients (almonds and sea salt).
Nut Butter Blends
Are you having difficulties picking on the finest nut butter? Nut butter mixes combine many nuts to create a single product, allowing you to avoid choosing between favorites.
And the options are limitless. The flavor and qualities of each nut butter mix differ depending on the manufacturer, ingredients, and, of course, the amount of nuts used.
The health benefits of nut mixes vary depending on the nuts used. Overall, most nut butter mixes will provide similar benefits to other nut butter on this list, including:
- Reduced risk of cardiovascular disease [5].
- Reduced inflammation [6].
- Improved blood sugar control and reduced risk of type 2 diabetes [7].
However, like other nut butter products, it is critical to select high-quality mixes that solely include nuts and other beneficial components.
Product Recommendation: Perfect Keto Nut Butter
Perfect Keto Nut Butter is a blend of nuts and healthy fats that provides energy and other ketogenic health advantages.
All the nut butter components are natural, with no added preservatives or flavors.
The butter utilizes hazelnuts, almonds, cashews, and macadamia nuts. We also use healthy fats from other natural sources, like coconuts, cocoa butter, and MCT oil, to make it more nutritional and keto-friendly.
The butter is available in two low carb flavors: chocolate and snickerdoodle.
Perfect Keto Nut Butter contains no added sugars, unlike other flavored nut butter. The butter’s sweetness comes from the keto-friendly sweeteners stevia and erythritol.
The butter also contains MCT oil, which is valid for a short energy boost throughout the day.
Suppose you’re searching for a nutritious, all-natural, ketogenic nut butter. In that case, Perfect Keto Nut Butter meets all of the criteria for excellent nut butter and provides additional keto advantages from coconuts and MCT oil.
Product Recommendation: SuperFat Keto Nut Butter
SuperFat Keto Nut Butter is available in 10-ounce jars in two flavors: cacao coconut and macadamia coconut. This nut butter combines the nuttiness of almond butter with the smoothness of macadamia nuts. It also contains coconuts, which boosts healthful fats and fiber.
If you like to consume nut butter straight from the jar but don’t always remember to bring a spoon, the single-serving nut butter pouches are just what you need.
Each pack contains one serving (30 g) of SuperFat’s exclusive nut butter. The packets come in four tasty keto flavors:
- Cacao Coconut
- Macadamia Coconut
- Macadamia Almond
- Macadamia, MCTs, and Probiotics
SuperFat nut butter has no preservatives, fillers, or other hazardous components. It has no palm oil and only two grams of net carbohydrates per serving. It has no sugars, relying instead on almonds’ natural sweetness and sweeteners like stevia. Choose SuperFat keto nut butter in jars, single-serving packets, or six-serving pouches to suit any time or occasion.
Peanut Butter
You don’t need a refresher on peanut butter or why it’s so popular. Peanut butter is the most popular nut butter in the United States and worldwide!
The problem is that most peanut butter products on the market include sugar and other chemical preservatives that are neither keto-friendly nor nutritious.
Consuming peanut butter has several health advantages. It contains various minerals, including protein, fiber, magnesium, and vitamin B6 [8].
A sixteen-year study of over 80,000 women discovered that those who consumed peanut butter and peanuts daily were less likely to acquire type 2 diabetes [9].
Another study on Japanese men discovered that including peanuts in one’s regular diet lowers one’s risk of heart disease by increasing HDL cholesterol, decreasing LDL cholesterol, and improving antioxidant capacity [10].
Despite their high calorie content, peanuts and peanut butter may help overweight people lose weight by enhancing post-meal satiety and increasing resting energy expenditure [11].
To reap the advantages of peanut butter, only use high-quality brands and products. Good peanut butter should not include sugar. It should be devoid of preservatives, preferably organic.
Two tablespoons of natural sugar-free peanut butter include:
- Calories: 204 kcal
- Fat: 16.4 g
- Net carbs: 5.6 g
- Fiber: 1.5 g
- Protein: 7.2 g
You may have up to 4 tablespoons of peanut butter daily without worrying about surpassing your carb allowance.
The Best Keto Peanut Butter Products
Contrary to common opinion, peanut butter may be included in healthful snacks. The following are our favorite keto-friendly snacks using peanut butter as an ingredient.
- The Perfect Keto Peanut Butter Chocolate Chip bar mixes peanut butter’s nuttiness with stevia’s sweetness to create a tasty, nutritious, keto-friendly snack.
- Our Perfect Keto Peanut Butter Keto Cookies are prepared with peanuts and other nutritious ingredients like grass-fed butter and collagen. The cookies have just 4 grams of net carbohydrates per serving.
- The Perfect Keto Peanut Butter Nola Bar is a chewy, grain-free, keto-friendly granola bar packed with nutritious nutrients, including MCT oil, peanuts, and almonds.
- Finally, SuperFat Keto Cookie bites (peanut butter flavor) are delicious, clean keto cookies that contain just 2-3 g of net carbohydrates per serving (4 cookies).
Macadamia Nut Butter
We would be remiss to discuss keto-friendly nut butter without including macadamia nuts. Macadamia nuts have the lowest glucose level of any joint nut, making them unique in terms of nutrition.
In addition to the traditional advantages of nuts, such as improved heart health and blood sugar management, macadamia nut butter contains the crucial mineral manganese [12].
Manganese may not be as well-known as potassium or iron, but it is just as vital. Manganese is a component of manganese superoxide dismutase, an enzyme involved in antioxidant action in practically all body cells [13].
However, macadamia nuts are highly costly; thus, their butter is also expensive. If pure macadamia nut butter is not within your budget, nut butter mixes, including macadamia nuts, are a viable alternative.
Vor Pure Macadamia Butter
Vor’s macadamia butter is pure with no additional sugar or salt. The butter has one ingredient: dry-roasted macadamia nuts. Each two-tablespoon serving of Vor Pure Macadamia Butter contains:
- Calories: 230 kcal
- Fat: 24 g
- Net carbs: 1 g
- Fiber: 3 g
- Protein: 3 g
Pecan Butter
Most of us associate pecans with sweet holiday foods such as pecan pie and candied pecans. However, on their own, they make an excellent low carb snack.
A 2 tablespoon serving of pecan butter contains [14]:
- Calories: 230 kcal
- Fat: 21 g
- Net carbs: 2 g
- Fiber: 2 g
- Protein: 3 g
In addition to their distinct flavor and unrivaled nutrition, Pecans offer several health advantages to your body.
Pecans have one of the most excellent unsaturated-to-saturated fat ratios [15]. Unsaturated fats in pecans include monounsaturated fatty acids (MUFAs), found in studies to reduce cardiovascular risk [16].
A meta-analysis of research on nuts discovered that tree nuts, especially pecans, enhance insulin sensitivity, decreasing the risk of type 2 diabetes [17].
Product Recommendation: Purely Pecans Nuttin’ But Pecans Pecan Butter
This product is 100% pecan butter manufactured from a single ingredient: pecans.
The butter has a pure pecan taste and just 2 g of net carbohydrates per serving, making it ideal for keto dieters. The butter contains no preservatives, sugars, or additives.
Walnut Butter
Walnuts are among the most keto-friendly nuts. As expected, walnut butter is also keto-friendly, with a two-tablespoon dosage containing [18]:
- Calories: 188 kcal
- Fat: 18 g
- Net carbs: 4 g
- Fiber: 2 g
- Protein: 5 g
The butter has an earthy, slightly bitter flavor.
Among other popular nuts, walnuts have a very advantageous nutritional profile due to their high concentration of omega-3 fat.
Omega-3 fatty acids are among the most researched nutrients. Several scientific investigations have revealed that they have several advantages, including:
- Support for cardiovascular health, including normal triglyceride and HDL cholesterol levels [19][20].
- Healthy blood pressure support [21]
- Omega-3 fats support brain growth, particularly during pregnancy, and maintain brain health throughout life [22].
- Omega-3s suppress inflammation by inhibiting the generation of proinflammatory cytokines [23].
Product Recommendation: Sun and Seed Organic Raw Walnut Butter
Sun and Seed Walnut Butter is prepared by carefully drying fresh, unroasted nuts below 104ºF to preserve their natural enzymes and nutrients.
This nut butter is particularly keto-friendly, with a 32 g portion containing 221 calories, 20.8 g fat, 2.3 g total carbohydrates, and 16 g protein.
Hazelnut Butter
When discussing hazelnut butter, we don’t mean the sugary chocolate spreads and goods on the market (though the SuperFat chocolate nut butter combination is a fantastic keto option).
Hazelnut butter is made from pulverized hazelnuts, like other nut butter. It has a creamy, nutty flavor and may be used in any recipe calling for peanut butter.
It is incredibly high in vitamin E and magnesium [24]. Vitamin E is an important antioxidant that promotes skin health [25].
Although pure hazelnut butter is not widely available, it is simple to prepare yourself.
Product Recommendation: Vor Pure Hazelnut Butter
Vor makes pure nut butter using solely dry roasted hazelnuts as a component.
The product’s reviews describe it as real butter with a hazelnut flavor. A serving of two tablespoons contains:
- Calories: 190 g
- Fat: 17 g
- Net carbs: 2 g
- Fiber: 3 g
- Protein: 4 g
Pistachio Butter
Pistachios and pistachio butter both pair nicely with keto treats. Pistachio butter has a somewhat sweet and nutty taste.
Pistachio butter has a nutritional profile comparable to other nut butter types. It’s high in fat and protein but low in carbohydrates. It also contains high levels of minerals such as iron, magnesium, and vitamin B6.
Product Recommendation: NutRaw Organic Pistachio Butter
NutRaw pistachio butter is produced by California Pistachio Growers.
The butter has 3 ingredients: pistachios, vanilla, and sea salt. It’s devoid of added sugar and preservatives, and each serving provides:
- Calories: 160 kcal
- Fat: 13 g
- Net carbs: 5 g
- Fiber: 3 g
- Protein: 6 g
Cashew Butter
Cashews aren’t the most keto-friendly nuts due to their high carb count. A two-tablespoon portion of cashew butter has 8.2 g of net carbohydrates; therefore, most individuals should stick to two servings or less to maintain keto.
A two-tablespoon serving of cashew butter contains:
- Calories: 188 g
- Fat: 15.8 g
- Fiber: 0.6 g
- Protein: 5.6 g
Cashews have high levels of oleic acid, a monounsaturated fatty acid (MUFA). This MUFA has several health advantages, including:
- I am maintaining a healthy blood pressure [26].
- I am supporting cognitive function by safeguarding brain health [27].
The Healthiest Cashew Butter Brands
Several cashew butter products are on the market; some include sugar or harmful chemical ingredients. The following are some of the options that fulfill our criteria for healthy, keto-friendly nut butter:
- Jiva Organics Raw Organic Cashew Butter
- Artisana Organics Raw Cashew Butter
- WholeFoods 365 Cashew Butter
- Georgia Grinders Cashew Butter
Seed Butter
While not technically manufactured from nuts, nutritious seed butter (such as sesame, sunflower, hemp, or chia) is similar enough to make a list and provide many of the same tastes and benefits.
Seeds and nuts have comparable nutritional profiles. They’re heavy in fat, protein, and fiber but low in carbs. Many seeds have more fiber and fewer net carbohydrates than nuts, making them ideal for keto diets.
Two tablespoons of tahini (sesame seed butter) contain:
- Calories: 178 kcal
- Fat: 16.1 g
- Net carbs: 3.6 g
- Fiber: 1.4 g
- Protein: 5.1 g
Studies have shown that eating seeds daily significantly lowers one’s chance of developing heart disease and other chronic illnesses, such as type 2 diabetes [28][29][30]. These findings might be attributed to the high levels of beneficial fats and fiber in seeds that contribute to general wellness.
Healthiest Seed Butter Brands
- SunButter Organic Sunflower Seed Butter
- Baron’s Organic Tahini
- Indigo Nutrition Organic Raw Hemp Seed Butter
- Nuttzo Multi-nut and Seed Butter
What Is the Best Nut Butter for Keto?
Variety is the spice of life and the most incredible way to shop for nut butter.
Because each variety of butter has unique advantages — such as magnesium in almonds, manganese in macadamias, or high fiber in seed butter — it’s best to rotate your pick.
If you want to experience the advantages and flavors of many nut butter without picking just one, our expertly mixed Perfect Keto Nut Butter incorporates macadamia nuts and more, resulting in a reasonably priced low-carb product with great flavor and keto benefits.
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