Is Hazelnut Butter Keto?

Tree Nuts

KETO VERDICTYES

Hazelnut butter is keto-friendly in measured portions. At ~9g net carbs per 100g and rich in monounsaturated fats and vitamin E, it’s a delicious, nutrient-dense spread—just mind servings.

Net carbs (100g)9g
Protein (100g)13.5g
Fat (100g)62.4g
Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
9g

Total Carbs

15.8g

Fiber

6.8g

Protein

13.5g

Fat
62.4g

Calories

658

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

Moderate net carbs: ~9g per 100g fits keto when portions are controlled
High healthy fats: ~62g fat (mostly monounsaturated) support ketosis and satiety
Vitamin E–rich: antioxidant support during fat adaptation
Solid protein: ~13.5g helps maintain lean mass
Satisfying texture: creamy richness helps curb cravings
Versatile: works in both sweet and savory low-carb recipes

HEALTH BENEFITS

Monounsaturated fats may support heart health and favorable lipid profiles
Very high vitamin E helps protect cells from oxidative stress
Contains polyphenols with antioxidant/anti-inflammatory potential
Provides magnesium for energy production and muscle function
May aid insulin sensitivity when part of a low-carb pattern
Copper contributes to immune function and iron metabolism

PREPARATION SUGGESTIONS

KETO CHOCOLATE HAZELNUT SPREAD

Mix hazelnut butter with cocoa powder, allulose, and vanilla for a sugar-free ‘Nutella’-style spread.

COFFEE ENHANCER

Blend 1 tbsp into black-coffee or espresso for a creamy, naturally flavored drink.

CUCUMBER BOATS

Fill cucumber halves with hazelnut butter and sprinkle chia-seeds for crunch.

KETO PANCAKE TOPPING

Warm and drizzle over almond-flour pancakes or coconut-flour waffles.

ENERGY BALLS

Combine with coconut flour, cocoa, and sweetener; roll into no-bake bites.

SALAD DRESSING BASE

Whisk with olive oil, vinegar, and mustard for a rich, nutty dressing.

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