Is Pine Nut Butter Keto?

Tree Nuts
Pine Nut Butter sticker illustration
KETO VERDICTYES

Pine nut butter can be keto-friendly when portioned: ~9.4g net carbs per 100g with a luxurious texture and very high fat content. Its unique flavor and fatty-acid profile make it a premium add-in—use measured tablespoons to keep carbs in check.

Pine nut butter can be keto-friendly when portioned: ~9.4g net carbs per 100g with a luxurious texture and very high fat content. Its unique flavor and fatty-acid profile make it a premium add-in—use measured tablespoons to keep carbs in check.

  • Net carbs (100g)9.4g
  • Protein (100g)14.2g
  • Fat (100g)68.8g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
9.4g
Total Carbs
12.5g
Fiber
4.5g
Protein
14.2g
Fat
68.8g
Calories
678

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Moderate net carbs (~9.4g/100g) can fit strict keto with portion control
  • Exceptionally high fat (68.8g/100g) supports ketosis and satiety
  • Contains pinolenic acid, which may help appetite regulation
  • Solid protein (14.2g/100g) helps maintain lean mass
  • Gourmet flavor elevates keto meals without added sugar
  • Rich in mono- and polyunsaturated fats supportive of heart health

HEALTH BENEFITS

  • Pinolenic acid may promote satiety and weight management
  • Antioxidants (vitamin E, polyphenols) support oxidative balance
  • Zinc contributes to immune function and metabolism
  • Magnesium supports energy production and muscle function
  • Favorable fatty-acid profile may support cardiovascular health
  • Vitamin K helps with bone health and normal clotting

PREPARATION SUGGESTIONS

GOURMET SPREAD

Spread on keto-crackers or low-carb bread; top with fresh herbs and a drizzle of olive-oil.

MEDITERRANEAN DRESSING

Whisk with lemon, garlic, and olive-oil for a creamy, keto salad dressing.

PESTO ALTERNATIVE

Blend with basil, parmesan-cheese, and garlic for ultra-smooth pesto (no whole nuts needed).

DESSERT BASE

Mix with cocoa and a keto sweetener for luxe fat bombs or no-bake bars.

SMOOTHIE ENRICHMENT

Blend a tablespoon into smoothies with spinach, avocado, and almond-milk-unsweetened for extra creaminess.

SAVORY SAUCE

Thin with water or bone-broth, season with herbs, and spoon over grilled vegetables or proteins.

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