Is Cashew Butter OK for Keto? Understanding the Carb Count and How to Approach It

November 11, 2025 •

3 min read

While celebrated for its creamy texture and healthy fats, cashew butter is naturally higher in carbohydrates than many other nut butters, making it a more challenging inclusion on a strict ketogenic diet. Its relatively low fiber content means a standard serving can consume a significant portion of a keto dieter's daily carb limit.

Quick Summary

Cashew butter is higher in carbs and lower in fiber than many other nuts, so consuming it on a keto diet requires strict moderation. Mindful portion control and choosing versions without added sugar are crucial for fitting it into your daily macro goals. Alternatives like almond or macadamia nut butter offer better nutritional profiles for maintaining ketosis.

Key Points

High in Carbs: Cashew butter contains significantly more net carbs than other popular nut butters like almond or macadamia.
Moderation is Key: Due to its carb count, cashew butter can only be included on a keto diet in very small, carefully portioned amounts.
Portion Control is Crucial: A single serving of cashew butter can use up a large part of your daily carb budget, making precise measurement essential.
Choose Unsweetened Varieties: Always select cashew butter with no added sugars, preservatives, or hydrogenated oils to avoid hidden carbs.
Better Alternatives Exist: More keto-friendly options like macadamia nut, almond, and pecan butter offer higher fat and lower net carb profiles.
Track Your Macros: Integrating cashew butter requires meticulous tracking to ensure you remain within your daily carbohydrate limits and stay in ketosis.

The Keto Dilemma: Cashew Butter's High Carb Content

For those on a ketogenic diet, the primary objective is to keep carbohydrate intake very low to prompt the body to burn fat for fuel through a metabolic state called ketosis. While many nuts and nut butters are a staple for their high fat content, not all are created equal. Cashew butter presents a particular challenge due to its higher carbohydrate count relative to more keto-friendly nut butters.

A single ounce (about 2 tablespoons) of cashew butter contains around 7-8 grams of net carbs, a substantial amount for a diet that typically restricts net carbs to 20-50 grams per day. This means that just one or two servings can quickly use up a large percentage of your daily carb allowance. In contrast, nuts like macadamias or pecans are significantly lower in net carbs, making them a safer and more sustainable choice for staying in ketosis.

Net Carbs and Calorie Density

When incorporating cashew butter, understanding net carbs is key. Net carbs are the total carbohydrates minus the dietary fiber. Because cashews have a lower fiber content than other nuts, their net carb count is higher. A high-fat, high-calorie food, it is also very easy to overconsume cashew butter, unknowingly sabotaging your keto goals. Portion control is paramount when including this nut butter in your meal plan.

Comparison Table: Cashew Butter vs. Keto-Friendly Alternatives

To illustrate why some nut butters are better choices than others for a keto diet, here is a comparison based on approximate nutritional values per 2-tablespoon serving.


Feature	Cashew Butter	Almond Butter	Macadamia Nut Butter
Net Carbs	~7-8g	~2-3g	~2g
Total Fat	~14g	~18g	~21g
Protein	~5g	~7g	~2g
Primary Fat Type	Monounsaturated	Monounsaturated	Monounsaturated
Keto Suitability	Enjoy with Caution	High	Excellent
Typical Texture	Very smooth, creamy	Creamy, slightly grainy	Rich, buttery

Tips for Including Cashew Butter on Keto

If you simply can't part with cashew butter, you can still enjoy it by being extremely mindful and incorporating it sparingly. Here are a few ways to make it work:

Use it as a treat, not a staple: Consider a small dollop as an occasional indulgence rather than a daily snack. A half-tablespoon serving will significantly reduce the carb load.
Measure precisely: Never eat cashew butter straight from the jar. Use a measuring spoon to portion out a small, controlled amount to prevent overconsumption.
Read the label: Always choose a cashew butter made from 100% cashews, with no added sugars or hydrogenated oils. Check the net carb count for your specific brand.
Mix with lower-carb nuts: For a custom blend, try mixing a small amount of cashew butter with a larger portion of a lower-carb alternative, like almond butter, to get some of the creamy texture with fewer carbs.

Best Keto-Friendly Nut Butter Alternatives

If you are looking for guilt-free nut butters that won't threaten your ketosis, there are plenty of delicious alternatives with a more favorable macronutrient profile.

Almond Butter: A versatile and popular choice with a great fat-to-carb ratio. Just 2-3 grams of net carbs per serving.
Macadamia Nut Butter: Known for its buttery flavor and extremely high fat content. It's one of the most keto-friendly options available.
Pecan Butter: Offers a rich flavor and is very low in net carbs, with only about 1 gram per ounce.
Sunflower Seed Butter: An excellent tree-nut-free alternative with a good keto macro profile. Perfect for those with nut allergies.
Walnut Butter: Contains beneficial omega-3 fatty acids and is also low in net carbs, with around 2 grams per serving.

Conclusion

So, is cashew butter ok for keto? The definitive answer is: only in extreme moderation and with diligent portion control. While its creamy sweetness is tempting, its relatively high carbohydrate and low fiber content make it a less-than-ideal staple for a standard ketogenic diet. For most keto followers, prioritizing lower-carb alternatives like almond, macadamia, or pecan butter is a more strategic and safer approach to satisfying a nut butter craving without disrupting ketosis.

For more information on the carb counts of cashews and other nuts, visit Healthline's article on the subject: Are Cashews Keto-Friendly?.

Frequently Asked Questions

A standard 2-tablespoon serving of cashew butter typically contains about 7 to 8 grams of net carbs, a significant amount for a ketogenic diet.

Cashew butter has a higher carbohydrate count and lower fiber content compared to almond butter. This results in a higher net carb total per serving, making it more likely to disrupt ketosis.

You can fit cashew butter into your keto diet by consuming it in very small, infrequent portions. Use it as an occasional treat and be sure to measure your servings precisely to stay within your carb limits.

Yes, some brands offer 'keto' versions, but the key is to look for products with minimal ingredients and no added sugar. Even so, the base cashew carb count is still higher, so moderation is always required.

Macadamia nut butter is one of the best alternatives, as it is very high in fat and has a very low net carb count. Almond and pecan butters are also excellent choices.

Yes, if consumed in excess, cashew butter's high carb and calorie content can prevent weight loss. Eating too much can lead to an excess of calories and potentially increase carb intake enough to stop ketosis.

Homemade cashew butter allows you to control the ingredients and avoid added sugars, but it does not change the inherent carb count of the cashews themselves. Portions must still be monitored closely.

No, it is not recommended to use cashew butter as a daily fat source. Opt for lower-carb, higher-fat options like macadamia nuts, pecans, or almond butter for regular consumption.