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.