Nut butters on keto… sounds like a match made in heaven, doesn’t it?
High fat, creamy, delicious…
Except many so called “healthy” nut butters are loaded with hidden carbs, dodgy oils, and are packed with enough sugar to boot you out of ketosis in an instant.
The good news? There ARE brilliant nut butters that’ll support your keto goals. You just need to know which ones to grab and which to avoid.
At The Keto Collective, the confusion around nut butters comes up constantly. People either buy everything labelled “natural” or avoid nut butters completely because they’re scared of getting it wrong.
Let’s sort this out once and for all!
You’ll discover which nut butters are keto good to go, which need careful handling, and which are absolute diet wreckers. Plus, how to spot the sneaky additives that turn perfectly good nuts into processed uber-junk.
Nut Butters on Keto: What You Need to Know
Right, let’s start with the fundamentals. On keto, you’re keeping carbs under 20-50g daily to stay in ketosis. Nut butters can be brilliant for this because they’re naturally high in fat and relatively low in carbs.
But here’s where it gets tricky…
Not all nut butters on keto are the same!
Some have barely any carbs, while others are basically carb bombs disguised as health food.
Why Fat Quality Matters (It’s Not Just About Carbs!)
Here’s something most people miss: the TYPE of fat in your nut butter is just as important as the carb count. You want nuts packed with healthy monounsaturated fats (like those in olive oil and avocados) rather than inflammatory omega 6 heavy options.
Some nuts on keto have brilliant fat profiles that’ll actually boost your health when in butter form, while others can promote inflammation if you’re scoffing them by the jar.
The Keto Nut Butter Champions (Eat These Freely!)
These beauties are your keto buddies. Low carbs, brilliant fat profiles, and you can enjoy them regularly without any drama.
Macadamia Nut Butter – The Absolute King
Carbs: 1g per 2 tablespoons
This is the undisputed champion of keto nut butters!
Macadamias are basically little fat bombs with hardly any carbs. They’re packed with heart healthy monounsaturated fats and have a lovely omega balance that won’t promote inflammation.
The only downside? They’re bloody expensive and can be hard to find. But if you can get your hands on some pure macadamia butter, you’ve struck gold!
How to use it: Perfect for fat bombs, keto desserts, or just eating by the spoonful when you need a quick energy boost.
Pecan Butter – The Affordable Alternative
Carbs: 1-2g per 2 tablespoons
Pecans are brilliant for keto!
They’re much more affordable than macadamias but still deliver that lovely low carb, high fat combo. The only slight downside is they’re a bit higher in omega 6 fats, but nothing to worry about if you’re not going completely mad with portions.
Pro tip: If you can’t find pecan butter in shops, it’s dead easy to make at home with a food processor. We’ll talk about that later…
Coconut Butter – The Unique Option
Carbs: 2-3g per 2 tablespoons
Technically not a nut butter, but coconut butter (also called coconut manna) is absolutely brilliant for keto. It’s made from pureed coconut flesh and is packed with medium chain triglycerides (MCTs) that your body quickly converts to ketones.
The texture is quite different from traditional nut butters – it’s more like eating solidified coconut oil with bits in it. But if you like coconut, it’s a fantastic keto option.
Pili Nut Butter – The New Kid on the Block
Carbs: 1g per 2 tablespoons
Pili nuts are becoming quite popular in keto circles, and for good reason! They’re extremely high in fat (up to 93% of calories from fat) and virtually carb free. They’re also packed with magnesium and vitamin E.
The downside is they’re even pricier than macadamias and can be tricky to source. But if you spot some, definitely give them a try!
The Moderate Zone (Handle With Care!)
These nut butters can work on keto, but you need to be careful with portions. A small amount is fine, but it’s easy to go overboard and blow your carb budget. Don’t risk it if you have a moorish personality!
Almond Butter – The Popular Choice
Carbs: 3-4g per 2 tablespoons
Almond butter is probably the most popular “healthy” nut butter, and it can work on keto if you’re sensible about portions. It’s got a decent amount of protein and is packed with vitamin E and magnesium.
The key is sticking to proper portions and choosing brands with just almonds and salt. Many commercial almond butters are loaded with added oils and sweeteners that’ll mess with your macros.
Smart serving: Stick to 1 tablespoon at a time, and track it carefully.
Hazelnut Butter – The Flavourful Option
Carbs: 2-3g per 2 tablespoons
Hazelnuts have a lovely rich flavour and relatively low carbs. The challenge is finding pure hazelnut butter without added sugar. You may know hazelnuts from Nutella, which is basically a chocolate spread with a nut in the name! Nutella is not keto!
Look for single ingredient hazelnut butter and you’ll have a lovely keto treat.
Walnut Butter – The Omega 3 Star
Carbs: 2g per 2 tablespoons
Walnuts are unique because they’re packed with omega 3 fats, which gives them a brilliant omega balance. The problem is they’re also very high in total polyunsaturated fats, which are delicate and can go rancid easily.
If you choose walnut butter, buy small jars, store them properly, and don’t keep them around for ages.
The Keto Disasters (Avoid These!)
These popular nut butters might seem healthy, but they’re carb bombs that’ll wreck your ketosis faster than you can blink.
Cashew Butter – The Sneaky Saboteur
Carbs: 8-9g per 2 tablespoons
This is the big surprise for most people! Cashew butter seems healthy, but it’s absolutely loaded with carbs. One serving can blow nearly half your daily carb allowance on a strict keto plan.
Why are cashews so high in carbs? They’re technically not nuts but seeds from a fruit, and they store more of their energy as starch. Complete keto disaster!
Peanut Butter – The Carb Stick
Carbs: 4-5g per 2 tablespoons
Peanuts aren’t actually nuts – they’re legumes (like beans and peas). This explains why they’re higher in carbs than true tree nuts. A typical serving has 4-5g carbs, and that’s before you factor in all the added sugar in most commercial brands.
If you absolutely must have peanut butter, choose one with just peanuts and salt.
But there are much better keto options available.
Any Nut Butter With Added Sugar
Carbs: Sky high!
This should be obvious, but you’d be amazed at how many “natural” nut butters contain added sugar, honey, or other sweeteners. These will absolutely destroy your carb count and boot you out of ketosis.
Always check the ingredient list, not just the marketing on the front!
Ingredient Red Flags: What to Avoid Like the Plague
Reading ingredient lists is crucial because manufacturers love sneaking in rubbish that’ll sabotage your keto goals. Here’s what to watch out for:
Hydrogenated Oils – The Trans Fat Nightmare
These industrial oils are added to create that smooth “no stir” texture everyone loves. But they’re basically poison! Hydrogenated oils contain trans fats that promote inflammation and heart disease.
If you see “hydrogenated” or “partially hydrogenated” anything on the label, put it back on the shelf immediately. This stuff will kill you slowly over time.
Palm Oil – The Controversial Filler
Many brands switched to palm oil after the trans fat backlash. While it’s technically “natural,” it’s nutritionally useless and environmentally devastating. Plus, the refined palm oil in processed foods can be quite harmful.
Pro tip: If a nut butter doesn’t separate naturally, it probably contains palm oil or other stabilizers.
Maltodextrin – The Blood Sugar Bomb
This white powder sounds innocent but has a glycemic index higher than table sugar! It’ll spike your blood sugar and insulin levels, completely terminating ketosis.
Avoid at all costs!
Industrial Seed Oils
Oils like soybean, canola, and standard sunflower oil are packed with inflammatory omega 6 fats. They’re often added to cheaper nut butters as fillers, but they’ll mess with your omega balance if you’re eating lots of them.
Added Sugars in Disguise
Watch out for sneaky sugar sources like:
- Corn syrup
- Cane sugar
- Molasses
- Honey
- Agave nectar
These will all spike your blood sugar and carb count.
The Good Guys: Ingredients You Want to See
Just Nuts (and Maybe Salt)
The gold standard is a one ingredient nut butter – just the nuts themselves. A tiny bit of salt is fine and can actually enhance the flavour.
Keto Friendly Sweeteners
In flavoured nut butters, look for:
- Stevia
- Monk fruit
- Erythritol
- Allulose
- Chicory root fibre
These won’t mess with your blood sugar or carb count.
MCT Oil
Some keto specific brands add MCT oil, which is brilliant because it gets converted straight to ketones for quick energy. If you want a pure form of MCT oil in liquid form, check out our aritlce on the best MCT Oils you can get here in the UK.
Shopping Guide: The Best UK Brands to Buy
Right, let’s talk about what you can actually find on British shelves! Here are the best keto friendly nut butters available in the UK, complete with their macros so you know exactly what you’re getting.
The Clean Ingredient Champions
These brands keep it simple with just nuts and maybe a pinch of salt. Perfect for keto!
Meridian Almond Butter (Smooth)
Per 100g
Per 28g (2 tbsp)
Calories: 614 kcal
172 kcal
Fat: 55g
15.4g
Carbs: 7.4g
2.1g
Fibre: 7.4g
2.1g
Protein: 25.5g
7.1g
Ingredients: 100% roasted almonds
Where to buy: Widely available at Tesco, Waitrose, and Amazon
Pip & Nut Almond Butter
Per 100g
Per 30g (2 tbsp)
Calories: 628 kcal
188 kcal
Fat: 55.9g
16.8g
Carbs: 6.7g
2g
Fibre: 8.1g
2.4g
Protein: 21.4g
6.4g
Ingredients: Almonds (99.5%), sea salt
Where to buy: Sainsbury’s, Ocado, Amazon, Tesco
Pip & Nut Coconut Almond Butter
Per 100g
Per 30g (2 tbsp)
Calories: 606 kcal
182 kcal
Fat: 51.4g
15.4g
Carbs: 11g
3.3g
Fibre: 8.9g
2.7g
Protein: 17.1g
5.1g
Ingredients: Almonds (85%), coconut (14.5%), sea salt
Where to buy: Holland & Barratt, Amazon
Biona Organic Almond Butter
Per 100g
Per 28g (2 tbsp)
Calories: 626 kcal
175 kcal
Fat: 55.8g
15.6g
Carbs: 6.9g
1.9g
Fibre: 7.4g
2.1g
Protein: 21.1g
5.9g
Ingredients: Organic roasted almonds
Where to buy: Planet Organic, Amazon, health food shops
Biona Organic Hazelnut Butter
Per 100g
Per 28g (2 tbsp)
Calories: 684 kcal
192 kcal
Fat: 64g
17.9g
Carbs: 11g
3.1g
Fibre: 6g
1.7g
Protein: 13g
3.6g
Ingredients: Organic roasted hazelnuts
Where to buy: Planet Organic, Amazon
The Premium Options (Worth the Splurge!)
Carley’s Organic Raw Almond Butter
Per 100g
Per 28g (2 tbsp)
Calories: 614 kcal
172 kcal
Fat: 55g
15.4g
Carbs: 7.4g
2.1g
Fibre: 7.4g
2.1g
Protein: 25.5g
7.1g
Ingredients: Organic raw almonds
Where to buy: Planet Organic, Amazon, health food shops
Note: Raw and unpasteurized, so maximum nutrition!
What About Other Nut Varieties?
Sadly, the UK market is quite limited for some of the best keto nuts like macadamia and pecan butters. You’ll struggle to find them in regular supermarkets, but here are some online options:
Amazon UK Selection: Search for “macadamia butter UK” or “pecan butter UK” to find specialty imports, though these tend to be pricey!
Holland & Barrett: Occasionally stocks speciality nut butters including cashew and hazelnut varieties.
Shopping Tips for UK Keto Followers
Always Check These UK Supermarkets:
- Waitrose: Best selection of premium nut butters
- Sainsbury’s: Good range of Meridian and own brand
- Tesco: Decent selection, often on special offer
- Ocado: Excellent range including hard to find brands
- Holland & Barrett: Speciality options and organic varieties
What to Look For on UK Labels:
- “100% nuts” or just nuts and salt in ingredients
- No palm oil listed
- No added sugar or sweeteners (unless keto friendly ones)
- Organic where possible (better omega ratios in organic nuts)
- Glass jars over plastic (better for storage and environment)
Red Flags on UK Nut Butters:
- “Smooth blend” often means palm oil added
- “No stir” definitely contains stabilizers
- Own brand “value” ranges usually have added oils
- Anything labeled “crunchy peanut butter spread” is probably loaded with sugar
DIY Nut Butter: The Ultimate Control
Want absolute control over your nut butter? Make it yourself! All you need is a decent food processor and some patience.
Basic Homemade Nut Butter Recipe
- Start with 2-3 cups of your chosen nuts
- Roast lightly if desired (watch carefully – don’t burn!)
- Process in food processor for 10-15 minutes until creamy
- Add a pinch of salt if wanted
- Store in fridge for up to 2 weeks
Pro tips:
- Macadamias and pecans process the easiest
- Add a tiny bit of neutral oil if needed (avocado or macadamia oil work well)
- Be patient – it takes time to get creamy!
- Get a good blender with a high wattage, that will ensure you get a nice smooth blend with no issues.
Nut Butter Portion Control on Keto: Don’t Go Mental!
Even the best keto nut butters are calorie bombs! Two tablespoons contain about 200 calories, so you can’t just eat them with abandon.
Smart Serving Strategies
- Measure portions: Don’t eyeball it – use actual measuring spoons
- Pre portion: Divide into small containers so you’re not tempted to eat the whole jar
- Pair with volume: Use as a dip for celery or cucumber rather than eating straight
- Track everything: Log it in your food diary so you stay on target
Warning Signs You’re Overdoing It
- Weight loss stalls
- Cravings increase
- You’re eating it straight from the jar regularly
- Your grocery budget is blown on expensive nut butters!
Common Mistakes That’ll Sabotage Your Progress
Mistake 1: Thinking “Natural” Means “Good”
The word “natural” on food labels means absolutely nothing. A “natural” peanut butter can still contain palm oil, excess salt, and other rubbish. Always read the actual ingredient list!
Mistake 2: Ignoring Portion Sizes
Even the best keto nut butter can wreck your progress if you’re eating half a jar at a time. Those calories and carbs add up quickly!
Mistake 3: Choosing Based on Protein Content
Some people pick peanut butter because it’s higher in protein. But on keto, you’re prioritizing fat over protein, and peanut butter’s carb count makes it a poor choice anyway.
Mistake 4: Not Storing Properly
Natural nut butters without preservatives can go rancid, especially walnut butter. Store in the fridge and use within a few weeks of opening.
Mistake 5: Falling for “Keto” Marketing
Just because something says “keto” on the front doesn’t mean it’s good. Some “keto” nut butters are loaded with fillers and artificial ingredients. Read that ingredient list!
Troubleshooting: When Nut Butter Kicks You Out of Ketosis
Signs You’ve Had Too Much
- Ketone levels drop
- Energy crashes
- Increased sugar cravings
- Weight loss stalls
- Brain fog returns
How to Get Back on Track
- Cut back to smaller portions
- Switch to a lower carb option (macadamia instead of almond)
- Track portions more carefully
- Consider taking a break from nut butters for a few days
The Bottom Line: Choose Wisely and Measure Carefully
Nut butters on keto can work, but you need to be smart about your choices.
Focus on the ultra low carb options like macadamia and pecan butters for regular consumption, use moderate options like almond butter sparingly, and completely avoid the high-carb disasters like cashew butter.
Remember these key points:
- Always read ingredient lists, not marketing claims
- Measure your portions carefully – nut butters are calorie dense
- Choose quality over quantity – a little bit of great nut butter beats loads of rubbish
- Store natural nut butters properly to prevent rancidity
- When in doubt, make your own for complete control
The goal isn’t to eliminate all nut butters from your life – it’s to choose the ones that support your keto goals rather than sabotage them.
With the right knowledge and a bit of label reading detective work, you can enjoy delicious nut butters while staying firmly in ketosis.
Your keto journey just got a whole lot more delicious!
Quick Reference Keto Nut Butter Shopping Checklist
Green Flags (Look For):
- Single ingredient or nuts plus salt only
- Macadamia, pecan, pili, or hazelnut varieties
- Added MCT oil in keto blends
- Keto sweeteners like stevia or monk fruit
- Chicory root fibre
- Oil separation (shows it’s natural!)
Red Flags (Avoid):
- Any added sugar or honey
- Hydrogenated or partially hydrogenated oils
- Palm oil
- Maltodextrin
- “No stir” claims (usually means added stabilizers)
- Long ingredient lists with chemical names
Best UK Brands for Regular Use:
- Meridian (pure almond varieties)
- Pip & Nut (almond and coconut almond)
- Biona Organic (almond and hazelnut)
- Whole Earth Organic (almond)
- Carley’s (raw options for maximum nutrition)
Use Sparingly:
- Any almond butter (higher carbs but manageable)
- Walnut butter (good omega balance but delicate)
Avoid Completely:
- Cashew butter (carb bomb!)
- Any nut butter with added sugar
- Conventional peanut butter brands
- Anything with palm oil or seed oils
Remember: when in doubt, read the ingredient list. Your health and ketosis depend on it!
SUZIE WALKER
Keto Collective Co-Founder & Naturopathic Nutritionist dipNT.CNM
Suzie has researched and reviewed the many health benefits of low-carb living. She co-founded The Keto Collective, a company that aims to make it easier to find whole food, great tasting, keto alternatives to their everyday favourites.
Read more about Suzie Walker
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