Eating a ketogenic diet can be hard to navigate at times. In the last few years, many companies have been putting out products geared towards keto eaters.
One of the most saturated markets at this time is keto nut and seed butter.
Keto butter is essential for low-carb eaters; they provide proper ratios of fat, carbs, and proteins.
They are ideal for keto baking and can help satiate cravings.
Many people have a hard time finding the right nut or seed butter amongst the overcrowded market of keto butter out there today.
We decided to look at the top choices and review them to help you find the right choice.
We have also included some helpful information about nut and seed butter under our review if you have any questions.
- Perfect Keto Nut Butter - #1 Healthiest Option
- Justin’s Almond Butter
- Legendary Foods
- Noosh Keto
- Phat Fudge All Natural
Healthiest Nut Butters on Keto For Weight Loss & Health (Products & Brands)
Below are The Best 7 Healthiest Nut Butter Brands & Products options TESTED & RANKED starting with my favorite brand of choice:
#1 - Perfect Keto - THE BEST LOW-CARB KETO BUTTER
It is a blend made from macadamia nuts, cashews, and coconut.
The coconut adds a good dose of medium-chain triglycerides or MCTs.
It also includes a pinch of real vanilla bean and sea salt for flavor.
It is an excellent choice from a trusted company.
There are no additives or refined products.
This butter is a great way to add fat to your diet without worrying about carbs.
For a two-tablespoon serving, you get 210 calories from 2 net carbs, 4 grams of protein, and 20 grams of fat (Contains 3.25 grams of MCT Oil)
The MCTs included in this product make it a great fuel in a ketogenic state. Overall this is a fantastic choice for tasty keto butter.
You can order Nut Butter 2 different ways:
- 8oz jar (14 tablespoons);
- Box of 10 squeeze nut butter packs (about 2 tbsp each);
The ingredients were selected and doctor-developed to support gut health, heart health, brain health, and maintaining a healthy weight when consumed daily.
#2 - Onnit FatButter
Onnit Fatbutter is my other favorite choice from ONNIT for butter designed for the ketogenic lifestyle. It is made from macadamia nuts, hemp seeds, chia seeds, and coconut oil.
The chia and hemp add a decent amount of omega-6 and omega-3 fatty acids, and the addition of coconut oil adds MCT oil.
The OnnitFat line comes in many different flavors, but for this review, we will focus on the salted almond version.
This blend uses macadamia nuts, hazelnuts, cashews, and almonds. They also use organic coconut oil, hemp seeds, and chia seeds to add healthy fats. Onnit uses stevia and erythritol to sweeten the butter.
Erythritol has a glycemic load of zero, as a sugar alcohol, it is keto-approved; it may cause a laxative effect in some people, however.
A 2 tablespoon serving will provide 180 calories from 16 grams of fat, 2 grams of carbs, and 7 grams of protein.
#3 - Justin's
If you're looking for pure butter almond, Justin's is one of the biggest names in butter almonds.
They use just two ingredients; dry roasted almonds and palm oil.
It is unsalted almond which some keto eaters may find unappealing.
It is easily fixed with the incorporation of a sprinkle of sea salt, however.
The sustainability of sourced palm oil is a bit controversial in the keto world.
Unlike PK which uses coconut oil, palm oil is a bit higher in unwanted fats.
This product is a decent choice compared to other pure almonds.
A 2-tablespoon serving provides 190 calories from 2 grams of carbs, 18 grams of fat, and 7 grams of protein.
#4 - Performance
Performance blends macadamia nuts, coconut, and cashews for a high-fat, low-carb butter. This product also delivers a good dose of MCTs due to its addition of coconut.
The flavor of the butter with Himalayan Sea Salt. They sell their butter in easy-to-use pouches.
Each pouch contains a two-tablespoon serving providing 189 calories from 17 grams of fat, 3 grams of carbs, and 3 grams of protein.
Like other keto nut-butters that are keto-friendly, it has a good ratio of fat to carbs.
Compared to PK, they have the same ingredients, but PK only has two carbs per serving with the added benefit of having a lot more fat.
In a faceoff between Perfect Keto and Performance, Perfect Keto wins.
#5 - Legendary Foods
Legendary Foods makes a whole line of sweetened keto-friendly nut butter with flavors like apple pie and pecan pie.
Most of the overall nutrition information on these products is the same, so we decided to look at the pecan pie flavor for a closer study.
They sell their products in easy-to-use pouches or standard jars.
The pecan pie version contains almonds and pecans as a base. They don't add any extra oil to the butter.
All of their sweetened nut butter use Erythritol and stevia to sweeten the spread and sea salt to season.
In a two-tablespoon serving, you get 170 calories from 15 grams of fat, 6 grams of protein, and 2 net carbs.
If you aren't sensitive to sugar alcohol, this may be a good choice for a dessert spread.
Be careful though; it is delicious; you may eat the whole jar before you realize it.
#6 - SuperFat
SuperFat is a company that launched on Kickstarter, and they have created a handful of nut butter designed for a ketogenic lifestyle.
All their butter has a base of macadamia nuts, almonds, and coconut butter. They also include ingredients like probiotics, plant proteins, and cacao.
All of their butter is sweetened with erythritol and stevia with sea salt added for seasoning.
SuperFat’s goal is to provide a hefty dose of healthy fats without adding to net carbs for the day.
A closer look at their super fuel macadamia nut and almond butter pouch shows us that it provides 240 calories from 22 grams of fat (most of it monounsaturated), 3 net carbs, and 5 grams of protein.
Some keto eaters may not like that this product only comes in pouch form, but we are curious to see what this company will do in the future.
#7 - Noosh Keto
Nosh keto is another variety that comes in single-serve squeezable pouches.
They offer many different flavors like birthday cake, coffee, chocolate, chocolate mint, and original. They are all marketed as keto with added MCT oil.
When we took a closer look at the packages, we found that Noosh sweetened the flavored almond spread with cane sugar.
Added sugar is a big red flag on keto. Only the original doesn't have added sugar.
The ingredients do include oat bran as an emulsifier, however.
The company seems to want to provide a healthy product, but they missed the mark a little bit.
The pouches offer a tablespoon serving of 90 calories from 8g grams, 1 grams net carb, and 4 grams protein. Overall, this product fits into a ketogenic diet if you are in a bind.
#8 - Phat Fudge All Natural - Bonus Option
Phat Fudge is another company that launched on Kickstarter. They’re geared more to paleo eaters than keto.
They include raw honey in their mixture to sweeten it, so some buyers should be aware that it is not sugar-free.
This fat bomb doesn't contain any nuts; just Grass-Fed Butter, Tahini, Cacao, Ground Coffee, Turmeric, Cinnamon, Sea Salt, Maca, Honey, Vanilla, and Cayenne pepper.
The inclusion of grass-fed butter makes this a good source of clean MCT oils.
Turmeric, cacao, and coffee provide numerous benefits as well as great flavor.
In one packet of Phat Fudge original, you'll get 200 calories from 20 grams of fat, 3 grams of protein, and 4 net carbs.
The company does make other products, and we are hoping they will make a sesame seed butter without the honey next.
#9 Fbomb Macadamia - Bonus Option
FBOMB is founded by Ross and Kara - husband and wife. They founded Love You Foods, LLC. & have turned their passion for health “into a mission to help others live healthier lives.”
Good & Gather Cashew Butter
Here's the thing with Good & Gather's cashew butter. It's not incredibly smooth; and when you open the jar, it doesn't immediately smell like Christmas trees. I don't know what I was expecting, but it's not there. That's not to say the cashew butter isn't tasty; it is, but there's a natural butterscotch flavor that I could not taste. I did notice the butterscotch note in the flavor, but I couldn't taste it when I scooped it into. That just means that's not your thing, but if it is, the nut butter is really good.
Overall, I enjoyed this product. It's a little too soft for my taste, and I'm not sure I'd consider it a healthy option (it has a zero percent real percentage and a whopping 66 grams of fat), but I have been testing alternatives lately (L'Oréal's Food For Thought and Silk are some of my favorites)
Is Peanut Butter Keto Friendly?
Well, as the saying goes; “if it fits in your macros.” Peanut is not off-limits on keto, but it is a concern if you are going to eat it every day.
A single portion of unsweetened butter is equal to roughly four grams of carbs.
That's because peanuts are not an actual nut; they are legumes.
Compared to another brand, it packs a lot more carbs per serving.
If you love peanut butter, it's not off-limits, but you shouldn’t indulge in it every day.
4 net grams for two tablespoons is high when you consider it is nearly a fourth of your allowance of 20 for the day.
Almond Butter vs. Peanut Butter on Keto Diet
It has been a staple of thousands of diets for quite some time. Almond was developed as an alternative to peanut butter.
Both products have benefits and disadvantages, but which is better suited for the diet? In short, peanut and butter are both suitable to consume within the diet. Both products are nutritionally similar.
It contains 210 calories from 4 net grams of carbohydrates, 16 grams of fat, and 9 grams of protein for two tablespoons.
It will provide you with 190 calories from 1 to 3 net carbs, 17 grams of fat, and 6 grams of protein. Just based on the numbers alone, almond wins.
Higher fat, moderate protein, and low carbs; that’s the mantra of keto eating, and almond fits in perfectly. If you indulge in it now and then it's ok to count it in your macros.
Can You Have Almond Butter On The Keto Diet?
Many keto eaters make the mistake of thinking that nut butter is keto so they can eat them all day long.
It is an excellent tool for a ketogenic diet; however, consuming large quantities of it could be a problem.
Yes, you can eat butter with almond on a ketogenic diet. No, you should not have a whole tub of it for a snack.
Just like any diet, you should be aware of how much you are eating and the macros it contains.
That being said, a serving of almond or similar nut butter can hold you over between meals; it’s also an excellent addition to your keto smoothie.
Many people on the ketogenic diet plan use almonds in their keto baking to add healthy fats and a bunch of flavors.
ALMOND BUTTER BENEFITS
Similar to a majority of nuts, almonds are a stable source of protein.
Notably, almonds have low levels of net carbohydrates, which matches the criteria of the keto diet.
One of the most significant benefits of consuming almonds is their nutrient density.
Almonds have come to be known as “nutritional powerhouses.”
This is because almonds are comprised of several essential nutrients.
Almonds provide a good dose of healthy fats and have a low glycemic load.
Nuts and Seeds That Are Low Carb
Seeds and nuts are undoubtedly a staple component of a low-carb diet. Generally speaking, nuts and seeds have high levels of healthy fats, low to medium levels of protein, and are low in carbohydrates.
Nuts and seeds differ slightly because the carbs in seeds are mostly fiber; their carbs are much lower than nuts.
When comparing nuts, it's important to look at their macros. Some nuts are higher than others on carbs per serving.
Pecans, brazil nuts, macadamia nuts, hazelnuts, and walnuts are all higher in fats and lower in carbs, but almonds are also commonly eaten on a ketogenic diet. They’re also the more economical choice.
Seeds are a great source of fat with very low carbs. A serving of seeds is typically 1 oz, and depending on the seed it will have between .5 grams and 3 grams of carbs per serving.
Favorite seeds in ketogenic diets include chia, hemp, pumpkin, sesame, and sunflower seeds. Flaxseed is also pretty common.
Evolved Keto Nut Butter
This vegan spread is made with only gluten-free ingredients and packs a whopping 15 grams of protein. Although it's made from butter with almond, it’s completely vegan, so you won’t have to worry about the lack of egg yolk. Each tablespoon provides 7 grams of protein. I was pleasantly surprised by how delicious this spread is, and I loved how it tasted exactly like my favorite keto peanut butter recipes (minus all of the yucky allergens). It’s so versatile: you can spread it on toast, put it in a lunch box, put it on grilled cheese, make smoothies…the possibilities are endless. After only one day of using it, I was already having an easier time sticking to the no-egg diet, as it’s easy to buy this here in the US, and it’s also available in other countries like Canada, Australia, and the UK.
One thing I've been noticing as we evolve our keto products is people asking for butter substitutes. At first, I wasn't too fond of the idea. For one, butter is an excellent source of fat and provides great flavor. I started to realize why people asked for it though. If you're taking some serious time off of the diet, you'll need something that is tasty but tastes the same as butter. I also started to see some other amazing uses of butter, such as salads and pesto. So the idea of adding butter to keto made a lot more sense. I looked into several other options and the closest thing to butter that I came across was peanut butter.
The evolution of keto nut butter recipe for those that want to have keto nut butter and keto yogurt. This smoothie is full of fats. These healthy fats are known to trigger the ketosis state in the body. So, this smoothie is made to trigger the ketosis process and the keto state of the body. In the beginning, the smoothie may seem boring, but as the day is over, you will have the best keto smoothie that will impress you.
Does Nut Butter Have Gluten?
If you are concerned about cross-contamination when making raw cookie dough, try using gluten-free nut butter. It is gluten-free, and almond butter is not. For peanuts, try OAT Trader Joe's Organic Peanut Butter Mix. The company lists the following ingredients: palm oil, peanuts, non-hydrogenated vegetable oil, and salt. A number of varieties of peanut, almond, coconut, and other seed-based nut kinds of butter are available and are indeed gluten-free. See the list below, or click here for a list of all commercial nut kinds of butter available. Most of the items listed as "allergen-free" on packages often contain gluten, but the nut butter on the list does not.
How to Eat Nut Butter on Keto?
Each person will require to have their own measure of Nut butter in this ketogenic way. If you cannot consume butter in this way, then do use other alternatives like non-hydrogenated vegetable oil or other oils. You can choose to cook with cashews or almonds when preparing your ketogenic foods. Another way to enjoy nut butter, you can also to make it into ice cream.
What Is Ketosis Diet & How To Get Started With This Ketogenic Diet? A ketosis diet is an eating system and you will require to follow this keto diet to be in ketosis. For this, you will need to consume more food from fatty foods such as eggs, butter, coconut oil, and so on. The reason for consuming fat will be because ketosis can begin when you consume more than 60 grams of fats within each meal.
Is Cashew Butter Allowed on the Keto Diet?
It is an excellent option. Cashews have more fat and fewer carbs than many other nuts.
Cashew butter and whole cashews will provide good monounsaturated fats for energy.
Monounsaturated fats help to reduce inflammation and increase blood flow to your brain and muscles. It also has high levels of copper, which is useful in the regulation of cholesterol and iron.
It contains magnesium, which can reverse muscle weakness and cramps.
As a low-carb option, butter possesses phosphorus and oleic acid; both have been shown to help maintain healthy bones, protect cells from free radicals, and may help to prevent type two diabetes.
Companies like Perfect Keto include cashews in their blends because they are high in good fats and low in carbs. Compared to almonds and peanuts, cashews always win.
Frequently Asked Questions
What is the Best Nut Butter for Weight Loss?
The best nut butter for weight loss can be a valuable addition to a balanced diet due to its nutrient composition and potential satiety benefits. Among the various options available, almond butter stands out as a favorable choice for weight-conscious individuals.
Almond butter offers several advantages that make it a suitable option for those aiming to shed excess pounds:
- Nutrient Density: Almond butter is rich in essential nutrients such as protein, healthy fats, dietary fiber, vitamins (like vitamin E and folate), and minerals (like magnesium and potassium). These nutrients contribute to overall health and can help satisfy nutritional needs while managing calorie intake.
- Low in Carbohydrates: Almond butter is relatively low in carbohydrates compared to some other nut butters, making it a good choice for those following low-carb or ketogenic diets. Reducing carbohydrate intake can facilitate weight loss by regulating blood sugar levels and promoting fat burning.
- High in Healthy Fats: Almonds are a source of monounsaturated and polyunsaturated fats, which are heart-healthy fats that can promote satiety. These fats may help control appetite and reduce the likelihood of overeating.
- Fiber Content: The fiber in almond butter aids in digestion and can help you feel full, potentially reducing overall calorie consumption.
- Protein: Almonds are a source of plant-based protein, which can help maintain and build lean muscle mass. Protein also plays a significant role in appetite regulation.
- Natural Flavor: Almond butter's natural nutty flavor is appealing to many, reducing the need for added sugars or flavorings that can contribute to excess calorie consumption.
However, it's crucial to exercise portion control when consuming nut butter, as it is energy-dense. While almond butter can be a valuable component of a weight loss plan, it should be consumed in moderation and as part of a well-rounded diet that includes a variety of nutrient-rich foods.
Ultimately, the "best" nut butter for weight loss depends on individual preferences and dietary needs. Almond butter's nutrient profile and potential satiety benefits make it a scientifically supported choice, but it's essential to consider overall dietary patterns and consult with a healthcare professional or registered dietitian for personalized guidance.
Final Words on Low-Carb Nut Butters
When shopping for a new jar of low-carb nut butter, be sure always to check the ingredients and macros.
There are some great choices for nut and seed butter designed for a ketogenic lifestyle.
Perfect Keto Nut Butter is an excellent choice for high-fat, low-carb butter with added MCT oils.
Perfect Keto is a trusted brand in the keto world; they take care to only include the best ingredients.
Once you have found the perfect nut butter for you, it's best practice to keep it in your refrigerator.
Unlike the peanut butter, you may have had as a kid, nut butter designed for ketogenic eating needs to be stirred.
Settling of solids from fats is normal in nut butter that doesn't have chemical emulsifiers added.