Can I eat nut butter on keto? Your Comprehensive Guide to Keto-Friendly Spreads

October 18, 2025 •

4 min read

With a 2-tablespoon serving of almond butter containing just 2-3 grams of net carbs, many wonder, Can I eat nut butter on keto? The answer is yes, with the right choices and careful portion control to stay within your daily carbohydrate limits.

Quick Summary

This guide provides a detailed breakdown of which nut butters are suitable for the ketogenic diet, emphasizing the importance of checking net carbs and avoiding added sugars. It covers the best and worst options, portion control, and how to incorporate them safely into your high-fat, low-carb regimen.

Key Points

Choose Low-Carb Nut Butters: Prioritize butters made from macadamia nuts, pecans, walnuts, and almonds for the lowest net carb count.
Read Labels Carefully: Always check the ingredients list to ensure there are no added sugars, hydrogenated oils, or other non-keto additives.
Practice Strict Portion Control: Nut butters are calorie-dense. Measure a 1- or 2-tablespoon serving to stay within your daily macro goals.
Be Wary of Higher-Carb Options: Nut butters like cashew butter should be avoided or consumed very sparingly due to their higher carbohydrate content.
Incorporate into Snacks and Recipes: Use nut butters in creative ways, like dipping with celery, adding to smoothies, or making homemade fat bombs to diversify your keto diet.
Consider Making Your Own: For ultimate control over ingredients and freshness, make your own nut butter at home with a food processor.

The Role of Fats on the Keto Diet

To understand why nut butters are a subject of debate on a ketogenic diet, it's essential to grasp the diet's fundamental principles. The keto diet is a low-carbohydrate, high-fat eating plan that shifts the body's primary fuel source from glucose (sugar) to ketones, a process called ketosis. To achieve and maintain this metabolic state, the majority of your calories must come from healthy fats, with very limited carbohydrates and moderate protein intake. Nut butters, being rich in fat, appear to be a perfect fit. However, the carbohydrate content varies significantly between different nuts and products, which is where the need for careful selection arises.

The Good: Best Nut Butters for Keto

Not all nut butters are created equal, especially when counting carbs. The best choices for a keto diet are those that are high in fat and fiber, and low in net carbs. Always opt for natural versions with minimal ingredients—ideally just the nuts and salt, without any added sugars or hydrogenated oils.

Macadamia Nut Butter: A true keto superstar, macadamia nuts are exceptionally high in monounsaturated fats. A 2-tablespoon serving of macadamia nut butter contains only about 2 grams of net carbs.
Almond Butter: A classic favorite, natural almond butter is a solid choice. A 2-tablespoon serving has around 2-3 grams of net carbs and provides a good source of vitamin E and magnesium.
Pecan Butter: Made from high-fat, low-carb pecans, this butter is an excellent option for keto dieters. A serving offers a mere 1 gram of net carbs.
Walnut Butter: Walnuts are a great source of omega-3s and have a favorable macro profile for keto, with a 2-tablespoon serving containing approximately 2 grams of net carbs.

The OK: Nut Butters to Enjoy in Moderation

Some nut butters are higher in net carbs but can still be enjoyed on keto if you are mindful of your serving size and track your macros carefully.

Peanut Butter: While technically a legume, peanut butter is a popular and affordable option. A 2-tablespoon serving of natural peanut butter has about 4-5 grams of net carbs, which can quickly eat into your daily carb allowance. It's crucial to select brands with no added sugar.
Hazelnut Butter: Delicious and creamy, hazelnut butter typically contains around 3 grams of net carbs per 2-tablespoon serving, making it a viable option for occasional use.

The Bad: Nut Butters to Avoid

These nut butters contain significantly more carbs and are generally not recommended for a strict ketogenic diet, as they can easily push you out of ketosis.

Cashew Butter: Cashews are naturally higher in carbohydrates and lower in fat compared to other nuts. A 2-tablespoon serving of cashew butter can have 7-8 grams of net carbs, making it one of the least keto-friendly choices.
Flavored Nut Butters: Any nut butter with added sweeteners like honey, sugar, or maple syrup should be avoided completely. These products often have a high carb count from the sugars, which is detrimental to ketosis.

Making and Enjoying Your Own Keto Nut Butter

Making nut butter at home is a great way to ensure there are no hidden sugars or unhealthy additives. It also allows you to control the ingredients and flavor profile. A simple recipe involves roasting your preferred nuts (like almonds, pecans, and coconut) for enhanced flavor, then blending them in a high-powered food processor until creamy.

Simple Keto Nut Butter Recipe

Ingredients:
- 2 cups raw, low-carb nuts (e.g., almonds, macadamias)
- Pinch of sea salt
- Optional: 1 tbsp MCT oil for a smoother consistency
Instructions:
1. Preheat your oven and spread nuts on a baking sheet. Roast for 8-10 minutes until fragrant.
2. Let the nuts cool slightly before adding them to a food processor.
3. Blend on high, scraping down the sides as needed. The mixture will progress from a powder to a thick paste and finally to a smooth, creamy butter. This can take several minutes.
4. Add salt and MCT oil (if using) and blend for another 30 seconds.
5. Store in a sealed jar in the refrigerator for up to a month.

Incorporating Nut Butters into Your Keto Diet

Nut butters can be a versatile and delicious part of your keto meal plan when used correctly. Here are a few ideas:

As a snack: Enjoy a spoonful straight from the jar, but remember to measure your portion size carefully.
In smoothies: Add a tablespoon of your favorite keto-friendly nut butter to a low-carb smoothie for extra fat and flavor.
With low-carb vegetables: Dip celery sticks or bell pepper strips into nut butter for a satisfying, crunchy snack.
In recipes: Use nut butter as a base for keto sauces, fat bombs, or baked goods.

The Bottom Line: Can I Eat Nut Butter on Keto?

Yes, you can, but the answer is nuanced. Choosing the right type of nut butter is critical, as is reading labels to avoid added sugars and other non-keto ingredients. Portion control is non-negotiable due to the high calorie density. By focusing on low-carb options like macadamia and almond butter and moderating intake of higher-carb varieties like peanut and cashew butter, you can safely include these delicious and nutritious spreads in your diet without compromising ketosis. As with any dietary change, consulting with a healthcare provider is recommended, especially if you have underlying health conditions.


Nut Butter	Net Carbs (per 2 tbsp)	Keto Rating	Key Takeaways
Macadamia Nut Butter	~2g	Excellent	Highest fat content, lowest net carbs. Rich in healthy fats.
Almond Butter	~2-3g	Excellent	A popular, versatile option with low net carbs. High in Vitamin E.
Pecan Butter	~1g	Excellent	Very low net carbs and high in fat.
Walnut Butter	~2g	Excellent	Good source of omega-3s and low in net carbs.
Peanut Butter	~4-5g	Moderate	Higher net carbs; requires strict portion control. Choose natural versions with no added sugar.
Cashew Butter	~7-8g	Use with Caution	Highest carb count, can easily derail ketosis. Limit intake significantly.

Frequently Asked Questions

No, not all nut butters are suitable for the ketogenic diet. Their keto-friendliness depends on their net carb content and whether they contain added sugars or unhealthy oils. Butters made from macadamia nuts, almonds, and pecans are generally the most keto-friendly, while cashew butter and sweetened varieties are not.

Macadamia nut butter is often considered the best option for a ketogenic diet due to its extremely high fat content and low net carbs, with only about 2 grams per 2-tablespoon serving.

Yes, you can eat peanut butter on keto, but it requires moderation. A 2-tablespoon serving of natural peanut butter has around 4-5 grams of net carbs, so careful tracking and portion control are essential. Always choose a natural variety with no added sugar.

Flavored or sweetened nut butters often contain added sugars, which significantly increases their carbohydrate count and can easily knock your body out of ketosis. To maintain ketosis, you must strictly limit sugar intake.

Net carbs are calculated by subtracting the grams of fiber from the total grams of carbohydrates. For a keto diet, you should always pay attention to the net carbs on the nutrition label.

Yes, portion size is crucial. Nut butters are very calorie-dense, and even low-carb options can lead to over-consumption of calories and carbs if you aren't careful. A standard serving is typically 1-2 tablespoons.

Absolutely. Making your own nut butter is an excellent way to ensure it's free of unwanted additives. You can roast your choice of nuts and blend them in a food processor with a pinch of salt to create a fresh, keto-compliant spread.