4 Best Nut and Seed Butters for Keto

Posted by Sayful-L-Islam Khan on


Keto is a diet that has been gaining popularity recently, and for a good reason! Keto helps people lose weight quickly and can help with other health conditions as well. Nuts, seeds, and eggs are all great sources of protein on the keto diet. Nuts provide healthy fats for energy while also being an excellent source of fiber. The same goes for seeds that are high in omega-3s and magnesium. Let's go over at the four best nut and seed butters for the keto diet.

Is Nut Butter Keto-Diet-Friendly?

Nuts and seeds are often associated with fat in keto diets. However, while most nuts and seeds include a lot of fat, they also contain a lot of carbohydrates. Your liver converts the latter into glucose, potentially kicking you out of ketosis. As a result, the general rule is to eat nuts and seeds (and butter made from them) in moderation. In fact, some nuts and seed butter, like cashew butter, macadamia or sacha inchi seed butter, are low in carbohydrates, so you can eat more of these without risking cycling out of ketosis.

It's crucial to account for the carbs in nut butter's principal constituent (nuts), as well as any other carb sources. To put it another way, don't eat peanut butter and jelly. Sugar and other caloric sweeteners are a significant cause for turning a low-carb product into an insulin-spiking nightmare.

Sugar's problem is that it comes in so many shapes and forms that it's easy to miss it even if you read the ingredients list attentively. That is why it is advisable to stay away from items with components you are unfamiliar with or don't have time to explore. For example, oil appears in the ingredient list from time to time. The oil is there to make the nut butter creamier, and as long as it isn't a vegetable or hydrogenated oil, you should be fine.

How Nut Butters Are Made?

Nut butter is made by grinding roasted nuts into a creamy paste by manufacturers. For a creamier texture, they sometimes use more oil. The resulting product can be sold raw or pasteurized depending on its intended shelf life. You can also make homemade nut butter, whether it is cashew butter, almond butter or peanut butter, just by using a food processor.

Some companies add sugar, salt, preservatives, and other ingredients to their nut butter, which can be problematic for those conscious of what they eat. However, nuts and seeds have both bitter or sour flavors on their own, so the amount of added sugar should be minimal.

If you want conventional nut butter rather than keto-friendly mixtures, seek brands with only one ingredient: roasted nuts. Nut butter, made from various nuts combined with non-caloric sweeteners, probiotics, and other keto-friendly components, provides an alternative.

Does “Keto” Equal “Healthy?”

The keto diet has been around for a while, but it's only recently that its popularity exploded. Nuts provide healthy fats and are high in omega-III fatty acids - something the standard Western diet is lacking. Nuts also happen to be a great source of fiber! The same goes for seeds rich in magnesium, omega-III fatty acids, and even more fiber. 

While the ketogenic diet is arguably a healthy way of eating, not all keto or keto-friendly foods are necessarily nutritious. That's why it is recommended to follow a paleolithic ketogenic diet that incorporates the best of both worlds. When it comes to nuts and nut butters, it's crucial to remember that the macronutrient split (fat vs. carbs) isn't the only element to consider.

You should also be aware that certain lipids (or fatty acids, such as omega-6) found in nuts and seeds are very inflammatory. Furthermore, most nuts, legumes, and seeds such as sunflower seeds and chia seeds are high in antinutrients. Which bind to positively charged minerals like calcium, cobalt, chromium, copper, iron, magnesium, manganese, molybdenum (as molybdate), potassium, selenium (as selenate), sodium, and zinc and prevent your body from absorbing them.

Keto Nut Butter Blends

Nuts and seeds can be turned into keto-friendly nut butter in a variety of ways. Nuts are often processed using hot water, oil (like MCT), or sugar to make them smoother, creamier, and more spreadable. This is how commercial manufacturers do it. However, this process destroys the nutritional value of nuts and seeds.

The keto goods business has surged as the low-carb, high-fat movement has grown in popularity. As a result, there is a plethora of keto nut butter available online and even in grocery shops. These are the four most well-known keto nut butter brands on the market right now:

Meridian Crunchy Cashew Butter

The first keto nut butter is Meridian Crunchy Cashew Butter. This product is made up of roasted cashew nuts (96%) and sunflower oil, so it's easy to eat by the spoonful or on top of a slice. Roasted cashews are crushed for a beautiful crunch texture.

It is free of celery, crustaceans, eggs, fish, lupin, mollusks, mustard, soybeans, sulfur dioxide, and sulfites. Artificial colors, flavors, and preservatives are also not added to this product. In addition, Meridian Crunchy Cashew Butter is GMO-free, refined sugar-free, trans-fat-free, and hydrogenated-oil-free Vegans and vegetarians alike will like this dish.

Perfect Keto

Chocolate hazelnut, almond butter and jelly, and snickerdoodle are the three varieties available in Perfect Keto Nut Butter.

The chocolate hazelnut flavor has 170 calories, 16 grams of fat, 10 grams of carbohydrates (3 grams net carbs), 4 grams of fiber, and 4 grams of fiber in a two-tablespoon serving. The ingredients are all keto-friendly Hazelnuts, coconut, almonds, cashews, chocolate chips, erythritol, stevia, cocoa powder, and MCT oil.

Fat Fit Go

Only two flavors are available in Fat Fit Go: chocolate and strawberry lime. However, due to the usage of stevia and erythritol as sweeteners, both are delectable.

Regardless of which flavor you choose, you'll get a macadamia and almond nut butter blend fortified with MCT oil to increase the fat content.


SuperFat Keto Nut Butter comes in five different flavors: macadamia coconut, cacao coconut, macadamia MCT and probiotics, coffee and MCT, and protein. One pouch of the macadamia coconut nut butter contains the following: 270 calories, 27 grams of fat, 8 grams carbs (3 grams net carbs), 5 grams of fiber, and 6 grams of protein.

The ingredients include macadamia nuts, almonds, coconut butter, and pink Himalayan salt.


With the ongoing low-carbohydrate, high-fat keto trend, nuts, and seed butters are an easy way to increase your fat intake. Nuts naturally have a lot of carbohydrates in them, so it may be hard for you to find ones that fit into your daily macros on a ketogenic diet.

As covered above, though, there are a variety of nut butters that can fit these needs. Nut and seed can be turned into keto-friendly butter in a number of ways, from using water instead of oil to roasting the nuts before making them into a paste.

These four brands offer some great tasting options for those who have decided to follow the ketogenic diet. If you want to buy keto nut butter online, we at NutraCity have the best nut butter for the keto diet, contact us today at NutraCity.co.uk!