KETO VERDICTYES
Coconut butter is a solid keto choice with ~6g net carbs per 100g. It’s puréed whole coconut (meat + oil), rich in medium-chain fats and fiber—great as a small-portion spread or recipe booster.
Is Coconut Butter Keto?
Nut Butters
Coconut butter is a solid keto choice with ~6g net carbs per 100g. It’s puréed whole coconut (meat + oil), rich in medium-chain fats and fiber—great as a small-portion spread or recipe booster.
- Net carbs (100g)6g
- Protein (100g)7g
- Fat (100g)64g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
6g
Total Carbs
24g
Fiber
18g
Protein
7g
Fat
64g
Calories
670
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Low net carbs (~6g/100g) with very high fat content suits keto macros
- Contains medium-chain fats; faster oxidation than long-chain fats for steady energy
- High fiber (≈18g/100g) helps temper net carb impact and supports fullness
- Naturally sweet coconut flavor can curb dessert cravings without added sugar
- Versatile in both sweet and savory recipes (spreads, sauces, fat bombs)
- Dairy-free fat source—useful for lactose-sensitive keto eaters
HEALTH BENEFITS
- Provides lauric acid (forms monolaurin) with antimicrobial properties
- Fiber supports digestive health and regularity
- Medium-chain–rich fat profile offers quick, stable energy
- May aid satiety and weight management when portioned wisely
- Low glycemic impact—minimal effect on blood sugar when used in small amounts
- Naturally free of lactose and casein (useful for dairy-sensitive individuals)
PREPARATION SUGGESTIONS
DIRECT CONSUMPTION
Enjoy 1–2 tbsp straight from the jar or lightly warmed for a quick, satiating snack.
SMOOTHIE CREAMER
Blend with almond-milk-unsweetened and whey-protein for a thick, creamy keto shake.
FAT BOMB BASE
Mix with dark-chocolate-85, a keto sweetener, and a pinch of salt; portion into molds and chill.
KETO FROSTING
Whip softened coconut butter with vanilla and sweetener for a simple dairy-free frosting.
TOAST SPREAD
Spread on keto-bread or keto-crackers for a naturally sweet, fiber-rich topping.
BAKING INGREDIENT
Use in cookies, brownies, or energy bars to add moisture, structure, and coconut flavor.