Is almond butter keto friendly? Almond butter is the lesser-known cousin of peanut butter. Let’s find out why almond butter is the best butter for a keto diet, and the net carbs in almond butter.
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The focus of a keto lifestyle is to keep your daily macros to approximately, 70% Fat, 25% Protein, and 5% Carbohydrates (Carbs).
This 5% of carbs should not exceed 20 grams for a traditional keto diet.
Depending on whether you are doing Lazy, Dirty or Strict Keto, will depend on how you track these macros, or whether you track at all. However, lazy, dirty, or strict, you need to remain under 20 grams of carbs per day.
In order to keep your daily carb intake under 20 grams, you need to be conscious of what you are eating and stick to low-carb content foods. Low-carb foods are low on the glycaemic index.
Foods that are low on the glycaemic index do not spike your blood sugar levels and knock you out of ketosis.
If you are new to keto, why not check out our Keto Starters Guide.
However, if you’re asking the question as to whether you can eat Almond Butter on a keto diet, it’s likely that you are already eating a keto lifestyle.
Let’s get into the detail of the net carbs in almond butter to decide whether it is appropriate for a keto lifestyle.
Nutritional Value Of Almond Butter
This is a really difficult question to answer there are many brands of almond butter out there, all of which vary dramatically in quality.
Some will have added sugar, others will contain palm oil, all of which we will discuss further below.
The almond butter nutrition values below are based on an average of 100% natural almond butters, i.e. no additives.
The average nutritional values of 100% Almond Butter per 100 grams are;
- Carbs: 19 grams.
- Protein: 21 grams.
- Fat: 56 grams.
- Fiber: 10 grams.
- Sugar: 4.4 grams.
- Calories: 614 cal
Net Carbs In Almond Butter [Per 100 grams]
There are 9 grams of net carbs in almond butter; (19 grams of carbs – 10 grams of fiber = 14 grams of net carbs).
A tablespoon serving of almond butter will be around 15 grams of almond butter. Even if you are liberal and have 2 tablespoons of Almond Butter you will only be eating around 2.7 grams of carbs.
As discussed above, if you are eating a traditional keto diet, your aim is to stay below 20 grams of carbs in a day.
Net carbs are calculated by deducting the amount of fiber from the total number of carbs.
Is Almond Butter Keto Friendly?
Almond Butter has a high-fat content, high protein, and low in carbohydrates, making it perfect for keto eaters, especially if you want some healthy, low-carb snacks.
When Is Almond Butter NOT Keto Approved?
Almond Butter should only contain a few ingredients;
- Roasted Almonds
- Pinch of Salt
- Coconut Oil (only in some)
However, a lot of commercial brands of almond butter will have any number of other ingredients added, the most common of which are;
- Palm Oil
- Refined Sugars
The sugars included are not likely to be keto-friendly and will take you over your daily carb count, and palm oil should be avoided for ethical reasons.
Ideally, where possible, we all should be eating 100% organic almond butter, with no more than the three ingredients listed above.
Benefits of Eating Almond Butter
Almond butter has a number of health benefits including;
- High in monounsaturated fats (help to lower bad cholesterol)
- High in Omega-3 fatty acids (help reduce inflammation)
- High in Calcium (helps bone health)
- High in Magnesium (helps control blood sugar and insulin levels )
- High in Vitamin E (antioxidant)
- High in Iron (blood health)
Negatives To Eating Almond Butter
Not really! Almond butter is high in calories, and protein, so the only downside could be overconsumption, however, this would be difficult.
Conclusion: Is Almond Butter Keto Friendly?
In conclusion, yes, almond butter is ok to eat on a keto diet, as long as it is eaten in moderation. The biggest decision is what almond butter recipe you’re going to create!
Do you use almond butter? Or do you have another favorite nut butter? Let us know in the comments below.