Almond Butter [The best Butter for a Keto Diet?]

  • Date: September 4, 2021
  • Time to read: 3 min.

Almond butter is the lesser-known cousin of peanut butter. Let’s find out why almond butter is the best butter for a keto diet, full of health benefits and low in carbs!

The focus of a keto lifestyle is to keep your daily macros to approximately, 70% Fat, 25% Protein, and 5% Carbohydrates (Carbs).

This 5% of carbs should not exceed 20 grams for a traditional keto diet.

Depending on whether you are doing Lazy, Dirty or Strict Keto, will depend on how you track these macros, or whether you track at all. However, lazy, dirty, or strict, you need to remain under 20 grams of carbs per day.

In order to keep your daily carb intake under 20 grams, you need to be conscious of what you are eating and stick to low-carb content foods. Low-carb foods are low on the glycaemic index.

Foods that are low on the glycaemic index do not spike your blood sugar levels and knock you out of ketosis.

If you are new to keto, why not check out our Keto Starters Guide.

However, if you’re asking the question as to whether you can eat Almond Butter on a keto diet, it’s likely that you are already eating a keto lifestyle.

Let’s get into the detail of the nutritional value of Almond Butter to decide whether it is appropriate for a keto lifestyle.

What is the nutritional value of Almond Butter?

This is a really difficult question to answer all there are that many brands of Almond Butter out there, all of which vary dramatically in quality.

Some will have added sugar, others will contain palm oil, all of which we will discuss further below.

The Almond Butter nutrition values below are based on an average of 100% natural Almond Butters, i.e. no additives.  

The average nutritional values of 100% Almond Butter per 100 grams are; 

  • Carbs: 19 grams.
  • Protein: 21 grams.
  • Fat:  56 grams.
  • Fibre: 10 grams.
  • Sugar: 4.4 grams.
  • Calories: 614 cal

How many Net Carbs are there in 100g of Almond Butter?

Net carbs are calculated by deducting the amount of fiber from the total number of carbs.

There are 9 grams of net carbs in Almond Butter; (19 grams of carbs – 10 grams of fiber = 14 grams of net carbs).

As discussed above, if you are eating a traditional keto diet, your aim is to stay below 20 grams of carbs in a day.

A tablespoon serving of Almond Butter will be around 15 grams of Almond Butter. Even if you are liberal and have 2 tablespoons of Almond Butter you will only be eating around 2.7 grams of carbs.

Is Almond Butter Keto Friendly?

Almond Butter has a high-fat content, high protein, and is low in carbohydrates, making it perfect for keto-ers, especially if you want some healthy, low-carb snacks.

When is Almond Butter NOT Keto-Friendly?

Almond Butter should only contain a few ingredients;

  • Roasted Almonds
  • Pinch of Salt
  • Coconut Oil (only in some)

However, a lot of commercial brands of almond butter will have any number of other ingredients added, the most common of which are;

  • Palm Oil
  • Refined Sugars

The sugars included are not likely to be keto-friendly and will take you over your daily carb count, and palm oil should be avoided for ethical reasons.

Ideally, where possible, we all should be eating 100% organic almond butter, with no more than the three ingredients listed above.

What are the Benefits of Eating Almond Butter on a Keto Diet?

Almond butter has a number of health benefits including;

  • High in monounsaturated fats (help to lower bad cholesterol)
  • High in Omega-3 fatty acids (help reduce inflammation)
  • High in Calcium (helps bone health)
  • High in Magnesium (helps control blood sugar and insulin levels )
  • High in Vitamin E (antioxidant)
  • High in Iron (blood health)

Are there any Negatives to Eating Almond Butter?

Not really! Almond butter is high in calories, and protein, so the only downside could be overconsumption, however, this would be difficult.

Conclusion: Is Almond Butter ok to eat on a Keto Diet?

In conclusion, yes, almond butter is ok to eat on a keto diet, as long as it is eaten in moderation. The biggest decision is what almond butter recipe you’re going to create!  

Do you use Almond Butter? Or do you have another favorite nut butter? Let us know in the comments below.

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