What Are The Best Nut Butters for Keto?

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Closeup view of creamy nut butter in a jar
What Are the Best Nut Butters for Keto to Buy?
Reviewed by the BioHackers Lab Team | Last updated: July 3, 2020

I was interested to find out what are some of the best nut butters to use that are keto-friendly for me to review.

Some people look for nut butters to eat that are low in net carbs when wanting a snack on a ketogenic or low carbohydrate diet.

So I went out researching online for what are some of the top rated & most recommended brands who make low carb nut butter products that are available to buy online.

The Best Keto Nut Butters in 2020

Here is a list of recommended keto-friendly nut butters for you to compare:



1. Perfect Keto Nut Butter Snack

Perfect Keto Nut Butter squueze packets
Overview
  • Size: 6.2oz/176g resealable squeeze packets
  • Calories per Serving: 170-180 calories
  • Sugars per Serving: 0-1g
  • Net Carbs per Serving: 3g
  • Total Fat per Serving: 16-17g
  • Nuts: macadamia, cashew, hazlenut, coconut
The Perfect Keto nut butter jars are available to buy directly on Perfect Keto website PLUS if you use the Perfect Keto coupon code “BIOHACKERSLAB” (without the quotation marks) at checkout you will get a discounted price off the RRP price.
Click to buy product on Perfect Keto

The Perfect Keto nut butter range are all peanut-free and have low net carbs. There are three flavor options: chocolate hazelnut, almond butter & jelly, snickerdoodle. The snickerdoodle option has the lowest carb count, highest fat count and the simplest ingredient list. The brand used to make 8oz nut butter jars that had even simpler ingredients, but was unavailable at time of review. (ref)

  • This nut butter is gluten-free, dairy-free, keto-friendly and paleo-friendly
  • Is backed by a functional medicine doctor
  • Contains no added sugars
  • Contains MCT oil
  • Travel convenient


2. Superfat Keto Nut Butter

Superfat range keto nut butters
The Superfat Keto Nut Butters are available to buy directly on SuperFat website PLUS if you use the SuperFat promo code “BIOHACKERSLAB” at checkout you will get a discounted price off the RRP price.
Click to buy product on SuperFat

Superfat nut butter products are a good choice for people wanting a ketogenic friendly nut butter with very few added ingredients. They use certified non-gmo ingredients, no added sugars and no palm oil. The nut butters are very low net carbs at 3-5 grams per serving. Superfat products are paleo, vegan, keto, kosher and gluten-free certified. Tons of tasty flavor options to choose. (ref)



3. Onnit Fatbutter

The Onnit Fatbutter jars are available to buy directly on the Onnit website PLUS if you use the Onnit promo code BIOHACKERSLAB at checkout you will get a discounted price off the RRP price.
Click to buy product on Onnit

Onnit fatbutter products are a good choice for people wanting a peanut tasting keto nut butter alternative. Onnit have achieved this by blending cashew, macadamia, hemp seed, chia seed and coconut butter. The products have a good omega 6:3 ratio. Onnit also use organic, gluten-free, non-gmo ingredients. You can also get some interesting flavors like Snickerdoodle and Chocolate Hazelnut.



4. Performance Nut Butter

Performance Nut Butter

Overview
  • Sizes: 10 squeeze packs, 8-ounce jar
  • Calories per serving: 189
  • Sugars per serving: 2
  • MCTs per serving: 0
  • Nuts: macadamia, coconut, cashew

Click to buy product on Amazon

Founded by Travis Marziani, Performance Nut Butter is named after its only product. Customers can try it once or subscribe and save ten percent. They have a blog, but it seems to be an advertising platform for fitness clubs. This is a small company, but it is clear that they are very focused on perfecting this nut butter. You can watch the CEO talk about his passion for fitness foods and the process he went through to craft his nut butter. (ref)

  • Contains only four ingredients
  • Is gluten-free, vegan, paleo-friendly and keto-friendly
  • Performance Nut Butter offers coupons for discount
  • Is available in individual packs for on-the-go snacking and portion control
  • Can be used as a coffee creamer
  • Contains no MCTs
  • Performance Nut Butter is a tiny company with only one product and does not yet have a proven record of success
  • Contains a small amount of sugar


5. Guidry Organic Farms Pecan Butter

Guidry Organic Farms Pecan Butter

Overview
  • Sizes: 8-ounce jar
  • Calories per serving: 54
  • Sugars per serving: 0
  • MCTs per serving: 0
  • Nuts: pecan

Click to buy product on Amazon

Guidry Organic Farms is a Louisiana-based, family-owned company. They began making pecans and pecan products five years ago and have since expanded into raw honey, pasture-raised eggs, vegetables, granola and sheep. They are committed to bringing people natural, organic foods that are raised without chemicals or pesticides. Their website features some tempting recipes for any bakers out there. (ref)

  • Contains only two ingredients
  • Contains a whopping 16 servings per jar
  • Is gluten-, sugar-, preservative- and peanut-free
  • The company is committed to a quality product using no additives or chemicals
  • Pecans are this company’s signature product, so they must do it well
  • Does not contain any MCTs
  • The company is relatively young and may be less experienced than competitors
  • This is straight pecan butter, so if you are not a fan of pecans, this is probably not for you


6. FBOMB Macadamia & Pecan Nut Butter

FBOMB Macadamia & Pecan Nut Butter

Overview
  • Sizes: 10 squeeze packs
  • Calories per serving: 202
  • Sugars per serving: 1
  • MCTs per serving: 0
  • Nuts: macadamia, pecan

Click to buy product on Amazon

FBOMB is run by a husband and wife, Ross and Kara, founders of Love You Foods, LLC. They have turned their passion for health “into a mission to help others live healthier lives.” The company’s motto is “fat is smart fuel.” Their website offers a lot of resources for those interested in the ketogenic lifestyle, from podcasts to book recommendations to informative articles. You can also find testimonials from high-profile customers, including one of the stars of Naked and Afraid. (ref)

  • Contains only three ingredients
  • Is gluten-free, non-GMO, keto-friendly, paleo-friendly, vegetarian, dairy-free and peanut-free
  • Is available in individual packs for on-the-go snacking and portion control
  • Is available in a wide variety of flavors: Coconut & Macadamia, Macadamia & Pecan, Macadamia & Sea Salt and Salted Chocolate & Macadamia
  • The company is run by a husband and wife who live the values they promote
  • Does not contain any MCTs
  • Contains a small amount of sugar


7. Noosh Keto Almond Butter

Noosh Keto Almond Butter

Overview
  • Sizes: 15 squeeze packs
  • Calories per serving: 90
  • Sugars per serving: 1
  • MCTs per serving: unavailable
  • Nuts: almonds

Click to buy product on Amazon

Noosh was founded by CEO Sarine Sahatjian, who wanted to create a healthy snack for her children. Noosh, the Armenian word for “almond”, is also a symbol of family for this company. In addition to various flavors of almond butter, they also sell almond protein powder and almond oil. Their website has a recipe database featuring healthy snacks from cookies to mashed cauliflower. This keto almond butter is birthday cake flavor, which is great if you like birthday cake, but not so great if you’re looking for a basic, plain almond butter. (ref)

  • Contains MCTs, although it doesn’t say how many
  • Each order contains 15 servings
  • Is vegan, gluten-free, dairy-free, soy-free and palm oil-free
  • Is available in individual packs for on-the-go snacking and portion control
  • Contains a relatively numerous eight ingredients, including oats and cane sugar


8. Binnie’s Coconut Butter Organic Spread

Binnie's Coconut Butter Organic Spread

Overview
  • Sizes: 12-ounce jar, available in a 1-pack, 3-pack or 5-pack
  • Calories per serving: 160
  • Sugars per serving: 3
  • MCTs per serving: 0
  • Nuts: coconut

Click to buy product on Amazon

Lindsay Binnie, founder of Binnie’s Coconut Butter, is a mom who, like many mothers, wanted to find a way for her kids to eat healthy. She started with kale chips, but her kids didn’t like them. Then she developed her coconut butter, which she couldn’t keep her kids away from. It is the company’s only product, available in a variety of flavors. On their website, you can find helpful articles and recipes for ways to use coconut butter. (ref)

  • Is non-GMO, gluten-free and vegan
  • Is available in several flavors, including Pumpkin Spice, Very Vanilla, Dark Chocolate & Sea Salt, Simply Cinnamon, Sweet Maple and Coffee Macaroon
  • Is available in a variety of sizes
  • Does contain added sugar
  • Does not contain MCTs
  • Binnie’s is a very small company with only one product and does not yet have a proven record of success


9. Phat Fudge All Natural Fat Bomb Squeeze Packs

Phat Fudge All Natural Fat Bomb Squeeze Packs

Overview
  • Sizes: 12-ounce jar, available in a 1-pack, 3-pack or 5-pack
  • Calories per serving: 160
  • Sugars per serving: 3
  • MCTs per serving: 0
  • Nuts: coconut

Click to buy product on Amazon

Phat Fudge began in 2014 when Chef Mary cooked up the first batch of Phat Fudge in Venice, California. After selling out every week from what she could make herself, she decided to get funding to expand. They are now in over 30 retail stores, including Whole Foods. They offer many different flavors and even a limited line of apparel. Their website includes an educational blog covering topics from recipes to fasting to the benefits of specific foods. (ref)

  • Is non-GMO, gluten-free and vegan
  • Is available in several flavors, including Pumpkin Spice, Very Vanilla, Dark Chocolate & Sea Salt, Simply Cinnamon, Sweet Maple and Coffee Macaroon
  • Is available in a variety of sizes
  • Does contain added sugar
  • Does not contain MCTs
  • Binnie’s is a very small company with only one product and does not yet have a proven record of success


Frequently Asked Questions

I know you were looking for what are the best options, but here is some more detail as to why we might need good keto nut butters to help us feel satiated while staying in ketosis.

Are Nut Butters Keto Friendly?

As high fat foods, it seems like nuts are a perfect food for the keto diet. However, that comes with a few caveats. When you buy nuts in the store, they often have added salt or sugar. When you add a process like turning them into a nut butter, that risk becomes even higher. It is important to check the nutrition and ingredients labels on nuts or nut butters to make sure they are low in carbs and especially sugar. (ref)

Which Nuts and Seeds are Low Carb?

Here is a list of low carb nuts and seeds that are best for the keto diet, along with the number of carbs per 100-gram serving:

Type of NutAmount of Total Carbs per 100g
Brazil nuts2.4g
Walnuts3g
Pine nuts4.5g
Macadamias4.5g
Almonds4.8g
Pecans4.9g
Pumpkin seeds5g
Hazelnuts5.1g
Pistachios6.8g

Others, like cashews, sunflower seeds and walnuts, have a much higher carbohydrate content and may take you out of ketosis, so it’s best to use them sparingly. (ref) (ref)

Is Peanut Butter Keto-Friendly?

Peanuts are one of the most controversial foods on the keto diet, because they are technically legumes, which makes them high in difficult-to-digest anti-nutrients like phytic acid and lectin. However, they are a high-fat, low-carb food, which makes them technically keto-friendly. Since they may be difficult to digest, only eat them if you can tolerate them. Steer clear of other legumes, though, since most are high in carbohydrates. (ref)

One other important note is that most commercial peanut butters have lots of additives, including salt and sugar. It will take a keen eye to find one that really is keto-friendly. Be sure to check that ingredients list.

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