KETO VERDICTYES
Walnut butter can be excellent on keto when portioned. At ~7g net carbs per 100g (~2g per Tbsp), it’s rich in omega-3 ALA and healthy fats—choose unsweetened varieties and measure servings.
Is Walnut Butter Keto?
Tree Nuts
Walnut butter can be excellent on keto when portioned. At ~7g net carbs per 100g (~2g per Tbsp), it’s rich in omega-3 ALA and healthy fats—choose unsweetened varieties and measure servings.
- Net carbs (100g)7g
- Protein (100g)15.2g
- Fat (100g)65.2g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
7g
Total Carbs
13.7g
Fiber
6.7g
Protein
15.2g
Fat
65.2g
Calories
654
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Moderate–low net carbs (~7g/100g; ~2g/Tbsp) fit keto when portion-controlled
- Very high fat (~65%) supports ketosis and satiety
- Good plant omega-3 (ALA) contribution for balance with saturated fats
- Decent protein per serving to complement meals/snacks
- Naturally unsweetened versions avoid hidden sugars—check labels
- Nutrient-dense source of magnesium, copper, and manganese
HEALTH BENEFITS
- Heart support: ALA omega-3s and polyphenols may aid healthy lipids
- Brain support: Polyphenols + essential fats linked to cognitive health
- Antioxidant-rich: Includes ellagic acid and other protective compounds
- Blood sugar support: Fat + fiber help blunt glucose responses
- Gut health: Prebiotic fibers can nourish beneficial bacteria
- Mineral repletion: Contributes magnesium and copper for energy metabolism
PREPARATION SUGGESTIONS
SMOOTHIE BASE
Blend 1 Tbsp with almond-milk-unsweetened, spinach, and a keto sweetener for a creamy, omega-3 rich smoothie.
CELERY BOATS
Spread on celery sticks for a crunchy, low-carb snack with satisfying fats.
FAT BOMB INGREDIENT
Mix with coconut oil, cocoa powder, and stevia; chill for easy keto fat bombs.
SALAD DRESSING BASE
Whisk with vinegar-apple-cider, olive-oil, and Dijon for a creamy, nutty vinaigrette.
BAKING SUBSTITUTE
Use in keto cookies or brownies in place of other nut butters for deeper, toasty flavor.
SPOON SNACK
Enjoy ~1 Tbsp straight from the jar for a quick, portioned energy boost.
WHERE TO BUY
As an Amazon Associate, KetoLens earns from qualifying purchases. We only recommend products we've researched — recommendations never affect our keto verdicts.
Vör Pure Walnut Butter (11oz)
Made from just one ingredient (dry-roasted walnuts, no added oils or sugar), Vör Pure Walnut Butter delivers a clean fat-to-carb ratio ideal for keto and is the walnut butter specifically singled out as the go-to Amazon pick in michaelkummer.com's keto nut butter roundup.
Living Tree Community Foods Walnut Butter, Organic No Added Sugar (8oz Jar)
USDA Certified Organic and made in small batches by slicing (never grinding or roasting) raw walnuts, this Berkeley, CA-made butter offers a raw, alive alternative to Vör's dry-roasted version, with only a touch of Himalayan pink salt added and no oils or sugar - a solid keto pick for shoppers who prioritize organic certification and raw-food processing.