Almond butter is a popular nut butter made from blanched almonds. It’s creamy, delicious, and nutrient-dense – making it a favorite among keto dieters. But can you really eat almond butter on the ketogenic diet? Let’s take a look at the carb count, benefits, and downsides of almond butter on keto.
The short answer
Yes, you can eat almond butter on a keto diet. A 2 tablespoon serving of natural almond butter contains around 6 grams of net carbs. This fits into even a strict < 20g net carb keto diet when consumed in moderation.
What is almond butter?
Almond butter is made from ground, blanched almonds. The almonds are roasted before being pulverized into a butter-like paste. The natural oils present in the nuts are enough to hold the butter together, so no other ingredients are required.
Store-bought almond butter usually contains just one ingredient – almonds. However, some brands add extra oil, salt, sugar, or other flavorings. When buying almond butter for a keto diet, it’s best to choose an option with the fewest ingredients.
Nutrition facts
Here are the nutrition facts for 2 tablespoons (32g) of plain almond butter:1
- Calories: 188
- Fat: 17g
- Protein: 8g
- Carbs: 6g
- Fiber: 3g
- Net carbs: 3g
As you can see, almond butter is low in net carbs and high in healthy fats like oleic acid. It also provides a decent amount of protein and fiber.
Can you eat almond butter on keto?
At just 3g net carbs per serving, almond butter can easily be incorporated into a keto diet. The standard ketogenic diet limits net carbs to 20-50g per day.2 This means there’s room for 1-2 servings of almond butter even on a strict keto meal plan.
However, each individual has a different carb tolerance. Some people need to limit net carbs to 15-20g daily to reach and maintain ketosis. For these individuals, almond butter should be eaten in smaller portions or less frequently.
Portion size matters
When adding almond butter to your keto diet, portion control is key. Just because a single serving fits into your daily carb allowance doesn’t mean you can eat unlimited amounts.
Here are some serving size considerations:
- 2 tablespoons (32g) almond butter contains 6g total carbs and 3g net carbs
- 4 tablespoons (64g) almond butter contains 12g total carbs and 6g net carbs
- 1/4 cup (80g) almond butter contains 15g total carbs and 8g net carbs
As you increase portion sizes, the carbs add up quickly. Stick close to the standard 2 tablespoon (32g) serving size to keep almond butter keto-friendly.
Avoid added sugars
When choosing an almond butter, make sure to read labels carefully and avoid products with added sugars. Brands like JUSTIN’S Classic Almond Butter only contain almonds and sea salt – a perfect keto choice.
On the other hand, flavored varieties like JUSTIN’S Honey Almond Butter contain 7g added sugar per serving. This unwanted source of carbs can rapidly take you out of ketosis.
Benefits of almond butter on keto
Enjoying almond butter in moderation offers several benefits for keto dieters, including:
1. Healthy fats
Almond butter is packed with beneficial fats like oleic acid. In fact, over 70% of its calories come from fat. These fats can help you meet your daily macros on a ketogenic diet.
Its high smoke point also makes almond butter great for cooking. Try swapping almond butter for fattier nut butters in recipes to cut down on polyunsaturated fats.
2. Nutrients
Almond butter provides small but useful amounts of various vitamins and minerals like:
- Vitamin E: 37% DV
- Magnesium: 15% DV
- Calcium: 8% DV
- Iron: 6% DV
These nutrients support overall health and help reduce nutrient deficiencies that are common on very low carb diets.
3. Protein
With 8g protein per serving, almond butter can help boost your daily protein intake. Getting adequate protein is key for preserving muscle mass in a calorie deficit.
4. Magnesium
One serving of almond butter provides 15% of the RDI for magnesium. This mineral is important for blood sugar control and supports muscle and nerve function.
Since magnesium deficiency is linked to poor insulin sensitivity, getting enough from foods like almond butter may aid ketosis.3
5. Low glycemic index
Nuts and nut butters have a very low glycemic index, meaning they produce a gradual rise in blood sugar. This makes almond butter a good choice for keto diets focused on blood sugar control.
6. Increased fullness
The healthy fats, fiber, and protein in almond butter can increase feelings of fullness. This makes it a useful snack when trying to reduce overall calorie intake for weight loss.
7. Prebiotic fiber
Almond skins are a rich source of prebiotic fiber that feeds the good bacteria in your gut. Choosing almond butter made with the skins can help boost gut health.
Downsides of almond butter on keto
While perfectly keto-friendly in moderation, there are a few potential downsides to consider:
1. Carb creep
Almond butter is relatively high in carbs compared to other keto staples like meat and eggs. It’s easy to overdo portions and creep up in carb intake, risking ketosis.
2. Omega-6 fats
Almonds contain a high amount of pro-inflammatory omega-6 fats. For best health, balance intake with other nuts and seeds higher in omega-3s.
3. Hidden ingredients
Many commercial almond butters contain unnecessary additives like sugar, palm oil, glucose syrup, and vegetable oils. Always check the ingredient list.
4. Oxalates
Almonds are high in oxalates, compounds that can contribute to kidney stone formation. People prone to kidney stones may want to limit intake.
How to add almond butter to a keto diet
Here are some simple ways to enjoy almond butter on a ketogenic diet:
Smoothies
Blend almond butter into keto smoothies along with healthy fats like MCT oil and avocado.
Fat bombs
Homemade fat bombs are a smart way to add almond butter into keto snacks or desserts.
Yogurt parfaits
Top full-fat Greek yogurt with almond butter, berries, chia seeds, and a touch of sweetener.
Protein shakes
Add 1-2 tablespoons almond butter to your post-workout whey protein shake for extra calories and nutrition.
Overnight oats
Mix almond butter into overnight chia seed or flax puddings in place of higher carb nut butters.
Pancakes and muffins
Use almond flour and butter to make keto-friendly baked goods like muffins, pancakes, or zucchini bread.
Cookies
Almond butter works perfectly in classic keto cookies like peanut butter cookies, using nut flours and sweeteners.
Energy balls
Combine almond butter with flaxseed, cacao powder, and your favorite keto sweetener for a healthy snack.
Sauces and dressings
Substitute almond butter for a portion of oil or tahini when making salad dressings, marinades, stir fries, or Thai peanut sauce.
Apple and celery slices
Dip crisp apple and celery slices in almond butter for a simple, portable snack.
Keto almond butter recipes
Looking for keto-friendly recipe ideas using almond butter? Here are some tasty options:
Keto almond butter protein bars
These easy homemade protein bars get their nutrition and staying power from almond butter. Just 5g net carbs per bar!
Ingredients:
- 1 cup (256g) almond butter
- 1/2 cup (60g) vanilla whey or collagen protein powder
- 1/4 cup (28g) almond flour
- 1/4 cup (20g) unsweetened shredded coconut
- 2 tbsp chia seeds
- 1/4 cup (60g) sugar free maple syrup or honey
- 1 tsp vanilla extract
- Pinch of sea salt
Instructions:
- Add all ingredients to a bowl and mix thoroughly until a dough forms.
- Line a loaf pan with parchment paper.
- Press the mixture evenly into the pan using damp hands.
- Refrigerate for at least 30 minutes before cutting into bars.
- Keep refrigerated for up to 1 week.
Keto almond butter bread
This basic 90 second keto bread gets a flavor boost from nutritious almond butter.
Ingredients:
- 3 large eggs
- 3 tbsp almond butter
- 1/2 tsp baking powder
- Pinch of sea salt
- Blend all ingredients in a microwave-safe mug or ramekin.
- Microwave for 90 seconds until firm and risen.
- Allow to cool slightly, then slice and serve.
- 1/2 cup (130g) almond butter
- 1/4 cup (25g) unsweetened cocoa powder
- 1/4 cup (20g) unsweetened coconut flakes
- 2 tbsp powdered erythritol or monk fruit sweetener
- 1 tsp vanilla extract
- Pinch of sea salt
- Mix all ingredients together in a bowl until thoroughly combined.
- Roll into 1 tbsp scoops and place on a parchment lined baking sheet.
- Freeze for at least 30 minutes before serving.
- Store in freezer.
- Fewer net carbs per serving
- More vitamin E, calcium, and iron
- Higher smoke point for cooking
- No potential for aflatoxins
- Almond butter: 6g carbs, 3g net carbs per 2 tbsp
- Peanut butter: 8g carbs, 4g net carbs per 2 tbsp
- Cashew butter: 9g carbs, 5g net carbs per 2 tbsp
- Pistachio butter: 10g carbs, 5g net carbs per 2 tbsp
Instructions:
Chocolate almond butter fat bombs
These chocolatey coconut fat bombs get natural sweetness from almond butter. Just 2g net carbs each!
Ingredients:
Instructions:
FAQ
Is almond butter keto-friendly?
Yes, almond butter can be included on a ketogenic diet. A 2 tablespoon serving contains just 3g net carbs, allowing it to fit into daily carb limits. Focus on choosing natural nut butters without added sugars.
Is almond butter better than peanut butter on keto?
Almond butter does have a few advantages over peanut butter:
However, peanut butter has more protein for the same calories. The healthiest option is to enjoy both in moderation.
What nut butter has the least carbs?
Out of the common nut butters, almond butter and peanut butter tend to have the lowest carb counts:
Macadamia nut butter and sunflower seed butter also have minimal carbs, at 4g and 5g respectively.
Can you eat almond butter every day on keto?
Technically yes, but daily almond butter may or may not fit into your specific macros and carb allowance. Smaller portions or less frequent consumption work better for many people. The healthiest approach is to vary the types of nuts and nut butters you enjoy.
The bottom line
Almond butter can be included as part of a healthy ketogenic diet when consumed in moderation. A standard 2 tablespoon serving provides 6g total carbs and 3g net carbs – allowing it to fit into a 20-50g daily carb limit.
Just be mindful of portion sizes and choose all-natural nut butters without added sugars or oils. Avoid going overboard, as the carbs can add up quickly. Pair almond butter with other fat sources and protein to help control appetite.
When buying almond butter, look for options that contain just almonds and minimal ingredients. Products with added sugars like honey or maple syrup can cause blood sugar spikes. Brands like JUSTIN’S and MaraNatha offer excellent options.
While delicious in its own right, almond butter can get a little boring eaten straight from the jar. Luckily, it partners well with a variety of keto foods like smoothies, chia pudding, fat bombs, protein bars, sauces, and baked goods.
In moderation alongside a very low carb diet, almond butter can be a nutritious and versatile addition to ketogenic diets. Just watch those portion sizes and enjoy as part of balanced nutrition plan focused on whole foods.
