Almond butter has become an increasingly popular alternative to peanut butter in recent years. With its rich, nutty flavor and smooth, creamy texture, it makes a tasty addition to both sweet and savory dishes.
But is almond butter a good option for those following a ketogenic diet? With keto's strict limitations on carbs, you need to be choosey about what you're eating.
Let's take a closer look at almond butter's nutrition profile and whether it can be part of a keto-friendly eating plan.
What is Almond Butter?
Almond butter is simply ground-up almonds in paste form. It's made by blanching raw almonds to remove the skin, then roasting and grinding the nuts into a smooth or crunchy butter.
The simplest almond butter contains just two ingredients: almonds and salt. However, some commercial brands may contain extra oils, sweeteners, or preservatives. Always check the ingredient list before purchasing.
Nutrition Profile of Almond Butter
Here is the nutrition information for a 1-tablespoon (16g) serving of pure almond butter, according to the USDA:
- Calories: 98
- Fat: 8.9g
- Net carbs: 1.3g
- Fiber: 1.7g
- Protein: 3.4g
As you can see, the macros make almond butter look like a perfect keto food:
- High in healthy fats: Almond butter contains mostly monounsaturated fat, the same heart-healthy kind found in avocados and olive oil.
- Low in net carbs: A tablespoon of almond butter has just 1.3g of digestible carbs.
- Decent protein: With 3.4g protein per serving, almond butter can help you meet your daily protein intake goals.
Plus, almond butter provides a hefty dose of vitamin E, magnesium, and other nutrients. This makes it more than just an indulgent, high-fat food.
Is Almond Butter Keto-Friendly?
The macros clearly show that almond butter can fit into a keto eating plan. As long as you purchase a brand without added sugars or unhealthy oils, almond butter is a keto-approved choice.
Be aware that brands vary slightly in their precise nutrition content. And homemade almond butter won't have an exact nutrition label. But the carb count is consistently low.
Just remember portion control. Almond butter is very calorie-dense, with nearly 100 calories in a single tablespoon. It's easy to overdo it if you eat directly from the jar with a spoon.
As long as you stick to 1-2 servings per day, almond butter can be included on a keto diet without kicking you out of ketosis.
How Much Almond Butter Can You Eat on Keto?
Since almond butter is relatively low in carbs, the main limitation is calories rather than carbs. One serving of almond butter gives you nearly 100 calories, most of which comes from fat.
The ideal serving size is 1-2 tablespoons per day, depending on your individual calorie needs and macros. This allows you to get the benefits of almond butter without overdoing your daily calorie intake.
For some, even a single tablespoon could make up a substantial chunk of their daily allotted calories. So pay attention to your overall food intake if including almond butter.
And as always, measure carefully rather than eating straight from the container. Otherwise, it's very easy to lose track and eat way more almond butter than you intended.
Choosing a Keto-Friendly Almond Butter
Not all almond butter on the market makes smart choices for keto. To choose a keto-friendly brand:
- Check the ingredient list. It should contain only almonds and maybe salt or spices. Avoid added sugars and oils.
- Look for "no sugar added" on the label. Even if sugar isn't on the ingredient list, some brands secretly add it.
- Choose organic when possible. This ensures higher quality standards and no GMOs.
- Raw almond butter retains more nutrients than roasted. But both types are keto-approved.
- Watch the net carbs. Aim for brands with 2g net carbs or less per serving.
Some popular keto-friendly almond butter brands include MaraNatha, Artisana, and Justin's. You could also make your own at home by blending raw almonds in a food processor.
Adding a splash of MCT or coconut oil helps homemade almond butter achieve a smooth consistency.
How to Eat Almond Butter on Keto
There are so many ways to eat and enjoy almond butter while following your keto diet:
- Spread it on low-carb bread or bagels for breakfast.
- Dip raw veggies like celery and carrots into almond butter for a snack.
- Mix it into keto smoothies to make them thicker and creamier.
- Use almond butter in homemade fat bombs and keto desserts.
- Swap almond butter for peanut butter in any recipe.
- Add a spoonful of Greek yogurt and top with berries.
- Spread it on keto pancakes or waffles instead of syrup.
- Make homemade almond butter energy bites using cocoa and stevia.
- Add almond butter to your keto oatmeal for extra creaminess.
- Fold it into chia seed pudding for a quick nutrient boost.
With its versatility, almond butter can quickly become your new go-to keto staple.
Keto Almond Butter Alternatives
For those who can't or prefer not to eat almond butter, there are plenty of other keto-friendly nut and seed butter that are perfect alternatives:
- Peanut butter: Go for a natural brand with no added sugars. Peanut butter has slightly more carbs than almond butter but is still keto-approved.
- Sunflower seed butter: Made from sunflower seeds, it has a similar texture to almond butter while being seed-free.
- Cashew butter: Provides a buttery, rich flavor in keto recipes and snacks. Watch portions since it has more carbs.
- Macadamia nut butter: With its smooth, creamy consistency, it makes a luxurious keto treat.
- Coconut butter: Made from whole pureed coconut flesh, coconut butter offers MCTs and fiber.
- Pumpkin seed butter: Packs minerals like zinc and iron for an extra nutrient boost.
Mix up your nut and seed butter to find your perfect match. They all bring healthy fats and nutrients to your keto diet.
Is Almond Butter Right for You?
Here are some pros and cons to consider when deciding if almond butter fits your keto lifestyle:
Pros:
- Very low in net carbs
- Provides mostly healthy fats
- High in vitamin E, magnesium, and other nutrients
- Portable and versatile
- Delicious nutty flavor
Cons:
- High in calories for the serving size
- Easy to overeat
- Can be expensive compared to regular nut butter
- Allergies or sensitivities are possible
Ask yourself how almond butter fits into your specific macros and keto goals. If you tend to overeat high-calorie foods or have food allergies, almond butter may not be your best option.
But for most people, almond butter can absolutely be part of a healthy ketogenic diet. Just choose quality brands without junk fillers and enjoy almond butter in moderation as part of your daily keto meal plan.
FAQs
Is almond butter healthier than peanut butter?
Almond butter does have some advantages over peanut butter:
- Fewer carbs per serving
- Higher in calcium, vitamin E, iron, and other nutrients
- Almonds are tree nuts rather than legumes
However, both can be healthy options. Stick to all-natural, no-sugar-added types of nut butter.
Can I eat almond butter every day on keto?
Technically you can eat small amounts of almond butter daily since it's low in carbs. But you may want to swap in other keto nut butter occasionally for variety. Eating almond butter every single day could lead to excess calories.
Does almond butter need to be refrigerated after opening?
Like any nut butter, almond butter will stay freshest when stored in the fridge after opening. The natural oils can go rancid if left at room temperature for too long. Refrigeration will extend the shelf life.
What is the best keto almond butter brand?
Some top keto-friendly almond butter options are MaraNatha, Justin's, Once Again Nut Butter, Artisana, and Whole Truth. Check the label and aim for minimal ingredients and 2g net carbs or less per serving.
Can I make my own almond butter at home?
Absolutely! Use raw almonds and grind them in a food processor for 10-15 minutes until creamy and smooth. Add coconut oil or MCT oil if needed to adjust the consistency. Then store your homemade creations in the fridge.
Conclusion
Almond butter can be included in a healthy ketogenic diet when chosen mindfully and eaten in moderation. Its rich nutrition profile - low carbs, high fats, and abundant nutrients - makes almond butter a keto staple.
Stick to 1-2 servings daily, select only quality ingredients, and use almond butter to create delicious keto snacks and fat bombs. This nut butter offers the perfect blend of flavor and nutrition to help you stay in ketosis.