Best Butter for Keto: A Complete Guide to Healthy Fats

Which is the Best Butter for Keto?

When choosing butter for your keto diet, it’s important to consider different types and brands. Look at factors like how the butter is made, where it comes from, and any extra ingredients. Grass-fed butter is often the best choice than regular butter.

Clarified butter or ghee is an excellent choice for those on a ketogenic diet. With the milk solids removed, these options are easier to digest, especially for those with lactose intolerance. Opting for organic and pasture-raised butter is advisable as they are free from synthetic pesticides and hormones often found in regular dairy products.

Choosing the best butter for your keto diet is all about understanding your taste preferences, dietary needs, and health goals. By exploring different types of butter, you can find the perfect match that not only meets your nutritional requirements but also supports your keto journey.

Dive into the world of buttery goodness and discover the one that fits seamlessly into your keto lifestyle!

Packaged sticks of butter
Packaged sticks of salted butter

Table of Contents

Keto Butter Nutrition

Butter is a keto staple due to its high fat content and low carbs. One tablespoon offers about 12 grams of fat, mainly saturated and monounsaturated fats, which are ideal for a low-carb diet.

Butter, especially grass-fed butter, is perfect for a keto diet because it has almost no net carbs—less than 1 gram per serving.

Shaved slices of butter on top of toast
Shaved slices of butter on top of toast

This makes it easy to enjoy its rich taste and creamy texture without worrying about carbs. It’s a great addition to keto recipes like bulletproof coffee, sauces, and baked goods.

While most forms of butter are a suitable option for the ketogenic diet due to their high fat and low-carb content, only premium quality butter will guarantee the best results.

With nearly 100% of its content being fat, keto butter is not a source of carbohydrates or protein. Here’s the breakdown of the nutritional content per tablespoon (14 grams) of unsalted butter:

  • Calories: 102
  • Protein: 0.1 g
  • Carbohydrates: 0 g
  • Cholesterol: 30.5 mg
  • Fat: 12 g
    • Saturated: 7 g
    • Monounsaturated: 3.3 g
    • Polyunsaturated: 0.43 grams
    • Trans: 0.42 grams

Butter serves as an excellent source of conjugated linoleic acid (CLA), which is an omega-6 fatty acid known for its anti-cancer qualities, enhanced fasting insulin levels, and lower risk of diabetes.

Additionally, butter contains short-chain fatty acids that may boost metabolism. However, it’s important to note that butter raises bad cholesterol (LDL) more significantly than coconut oil or olive oil.

Best Butter for Keto Diets

Large cubes of butter on a conveyor during manufacturing process
Large cubes of butter on a conveyor during manufacturing process

When choosing butter for your keto diet, focus on quality and how little it has been processed.

The best butter for keto are those that are not heavily processed, do not have additives, and have a tasty flavor from natural ingredients.

Here are three excellent choices that meet these standards for keto lovers:

Grass-Fed Unsalted Butter

Grass-fed butter comes from cows that eat grass on pastures. This butter usually has more helpful nutrients, like omega-3 fatty acids, than butter from cows that eat grains.

Omega-3s (the same fats found in fatty fish) are known for many health benefits, such as better heart health and anti-inflammatory properties.

Also, butter from grass-fed cows often has more CLA. Some early studies say that CLA might help with weight management and could lower the chance of certain long-term diseases.

While we need more studies to confirm these benefits, using grass-fed keto butter is a good and tasty way to add healthy unsaturated fats to your keto diet.

Organic Ghee

Organic clarified butter or ghee in a bowl with a spoon
Organic clarified keto butter or ghee in a bowl with a spoon

Ghee is a key part of Indian cooking. It is made by slowly heating butter and taking out the milk solids. This makes ghee have a higher fat content, which is great for keto diets.

Ghee has a unique nutty smell and a rich taste that enhances both sweet and savory foods.

Ghee is different from regular butter because it can handle higher temperatures. This means you can use it for cooking methods like sautéing, roasting, and baking without it burning easily.

If you have trouble with dairy, ghee might be easier to digest. This is because the milk solids are removed in the making process. Just remember to read the label to make sure it fits your dietary needs.

Cultured Vegan Butter

Homemade vegan butter
Homemade vegan butter

Cultured vegan butter is a popular pick for people on a ketogenic diet. Since regular butter is made from animal fat, this dairy-free option is best for vegan keto diets. Its mild flavor makes it easy to use as a butter substitute in many recipes.

This butter is rich in fatty acids and low in net carbs. This makes it a great choice for those who want to manage their weight gain or lower cholesterol levels.

Adding cultured vegan keto butter to your meals can bring good flavor and nutrition. It also supports your keto diet.

Benefits of Keto Butter

Sliced butter on a wooden board
Sliced butter on a wooden board

Keto-friendly butter not only adds delicious flavor to your meals but also offers various health benefits. 

Keto butter is rich in saturated and monounsaturated fats, which are essential for maintaining ketosis and overall well-being. The healthy fats found in butter can promote a feeling of fullness, potentially aiding in weight loss efforts.

Additionally, these fats and fat-soluble vitamins play a crucial role in hormone production and cell function within the body.

Contrary to popular belief, consuming healthy fats from sources like butter does not necessarily lead to an increase in cholesterol levels, which raises the risk of heart disease.

Some research suggests that moderate consumption of butter could potentially elevate levels of “good” HDL cholesterol.

The consumption of healthy fats in keto butter can help people feel full, encouraging them to eat fewer calories and ultimately leading to weight loss.

Keto butter is rich in essential nutrients such as vitamins A, K, and E, offering numerous health benefits. It not only supports overall well-being but also serves as a tasty and healthy snack. For baking purposes, unsalted butter is the best choice.

Ultimately, it is essential to include butter in a balanced diet for optimal health. If you have concerns about cholesterol or your diet, it is advisable to consult a healthcare professional.

Best Keto Butter Brands

A woman buying butter at the grocery
A woman buying butter at the grocery

Navigating butter brands can be hard, especially if you are new to keto. Here are some good brands that offer high-quality butter for keto diets:

Kerrygold: Kerrygold keto butter is made from grass-fed cows, giving it a rich flavor and bright yellow color from beta-carotene.

Organic Valley: Organic Valley butter is both organic and grass-fed, coming from cows raised on pasture. It is certified organic, ensuring quality.

Vital Farms: Vital Farms butter is sourced from pasture-raised cows and the brand focuses on ethical and sustainable farming practices.

You can find these brands at most supermarkets. They offer different choices, such as salted, unsalted, and whipped. Make sure to always check the label to ensure your butter has no added sugars, carbs, or any unwanted ingredients.

Keto Butter Alternatives

While butter is very popular in the keto diet, trying different oils can bring variety and new nutritional benefits to your meals.

Olive Oil

Buying a bottle of extra virgin olive oil at a supermarket
Buying a bottle of extra virgin olive oil at a supermarket

Olive oil is a keto essential, offering a healthy fat that enhances the taste of your meals. It’s also packed with beneficial omega-3 fatty acids which help promote heart health.

One tablespoon of extra virgin olive oil contains 119 calories and 13.5 grams of fat, with only 2 grams of saturated fat, according to the USDA. This type of olive oil adds fruity notes to dishes and is ideal for salad dressings or drizzling over meals.

Avocado Oil

Avocados with avocado oil in a glass container
Avocados with avocado oil in a glass container

Avocado oil has a mild flavor and a high smoke point ideal for cooking and baking. With its strong anti-inflammatory properties, avocado oil is an ideal substitute for olive oil in cooking.

Avocado fruit and its oil are keto staples. According to the USDA, 1 tablespoon of avocado oil contains 124 calories, 14 grams of fat (with only 1.6 grams saturated), and zero carbohydrates.

Coconut Oil

coconut butter
Mature coconuts with coconut oil and coconut butter in glass containers

Coconut oil is also a good option. It has unique MCT content and can add a light sweetness to your food. MCTs, short for medium chain triglycerides or medium chain fatty acids, are fats most often derived from coconut oil.

An ideal replacement for butter on the keto diet, coconut oil offers a mild taste that harmonizes with both sweet and savory dishes.

Rich in beneficial fats, it’s no wonder this ingredient is becoming increasingly popular among health-conscious cooks. One tablespoon has 121 calories, 13 grams of fat, and zero carbs, according to the USDA.

Trying these different oils can make your cooking more fun and help you mix up the fats in your diet.

Unsweetened Nut Butter

Nuts and homemade nut butter in jars
Nuts and homemade nut butter in jars

Nut butter, such as macadamia nut, peanut, and almond butter, are rich in healthy fats and make a delicious addition to baking recipes or can be spread on low-carb bread. 

While they aren’t typically used for cooking in the same way, nut butter is excellent for thickening sauces and adding a rich creaminess in keto dishes.

Choose a nut butter with low sugar and a low net carb count (about 1–4g per serving). They should be high in healthy fats to support ketosis. Ideally, the ingredient list should only include the nut and possibly salt.

Frequently Asked Questions

What Makes Butter Keto-Friendly?

Butter is a versatile ingredient that can be a great addition to a keto diet. It is rich in healthy fats and low in carbs, making it an ideal choice for those following a ketogenic eating plan. 

With its minimal carb content, butter provides sustained energy without causing spikes in blood sugar levels. It also adds flavor to dishes and can enhance the taste of various foods while still aligning with the principles of a keto diet.

Choosing high-quality, grass-fed butter can also provide additional nutrients like omega-3 fatty acids and vitamin K2, further boosting the nutritional value of this dietary staple.

How Much Butter Can I Consume on Keto?

Butter has healthy fats, but eating too much can add extra calories. This might make weight loss harder. Enjoy butter carefully. It can be part of a balanced diet. This way, you can gain its benefits without going overboard.

What Nut Butter is Best on Keto?

The best nut butter for keto is one that is low in carbs, high in healthy fats, and made with minimal ingredients. Top choices include almond butter, macadamia nut butter, pecan butter, and hazelnut butter, as they are nutrient-rich and keto-friendly.

When selecting a nut butter, look for unsweetened varieties with no added sugars or hydrogenated oils, and check the nutritional label to ensure low net carbs and clean ingredients. Avoid products with fillers like maltodextrin or added sweeteners to stay within keto guidelines.

Final Thoughts

Opting for grass-fed unsalted butter or organic ghee is recommended as they offer healthy fats while keeping carbohydrate intake low. For individuals following a plant-based diet, cultured vegan butter serves as a suitable alternative.

These butter choices align with keto goals and provide various health benefits. It’s essential to consume them in moderation and be mindful of portion sizes to enjoy these flavorful and nutritious options in your meals.

Additionally, incorporating these high-quality fats into your keto meal plan can help maintain satiety, support ketosis, and enhance the overall taste of your dishes. Experimenting with different types of butter can also add variety to your meals and prevent monotony in your diet.

Remember that while fats are a key component of the ketogenic diet, balance is key in achieving optimal results and supporting your health goals.