KETO VERDICTYES
Almond oil is excellent for keto, providing 0g net carbs and a rich source of monounsaturated fats and vitamin E. Its mild, slightly nutty flavor makes it ideal for salad dressings, finishing oils, or light sautéing.
Is Almond Oil Keto?
Cooking Oils
Almond oil is excellent for keto, providing 0g net carbs and a rich source of monounsaturated fats and vitamin E. Its mild, slightly nutty flavor makes it ideal for salad dressings, finishing oils, or light sautéing.
- Net carbs (100g)0g per 100g
- Fat (100g)100g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g per 100g
Total Fat
100g
Saturated Fat
8–10g
Calories
884 per 100g
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Contains zero carbs, keeping ketosis stable even in small to moderate amounts.
- Provides a pure fat source rich in heart-healthy monounsaturated fats.
- Naturally high in vitamin E, an antioxidant that supports cell health.
- Helps absorb fat-soluble vitamins (A, D, E, K) in meals.
- Versatile: great for dressings, drizzling, and low–to–moderate-heat cooking.
HEALTH BENEFITS
- May support a healthy lipid profile and reduce LDL oxidation.
- Delivers antioxidants (vitamin E) that support skin and cellular health.
- Provides steady energy from fats without insulin spikes.
- Oleic acid supports brain and heart health as part of a balanced diet.
- May help calm low-grade inflammation and support insulin sensitivity.
- Useful culinary fat to round out overall metabolic and hormonal needs on keto.
PREPARATION SUGGESTIONS
COOKING MEDIUM (LOW TO MEDIUM HEAT)
Use refined almond oil for sautéing vegetables or proteins—adds subtle nuttiness without overpowering.
SALAD DRESSINGS & MARINADES
Whisk with lemon, vinegar-apple-cider, dijon-mustard, and herbs for bright keto dressings.
BAKING SUBSTITUTE
Swap for neutral vegetable oils in keto muffins or breads for a delicate crumb and aroma.
KETO COFFEE BOOSTER
Blend 1 tsp into coffee or matcha for a silky texture and steady energy (start small to assess tolerance).