Keto Butter: The Low-Carb Superfood You Need

The Ultimate Guide to Keto Butter: Nutrition Facts, Benefits, and Recipes

Is Butter Keto-Friendly?

YES! Butter is keto-friendly and a staple ingredient in a keto diet. Its generous supply of saturated fats, monounsaturated fats, as well as other beneficial nutrients promotes balanced hormones, absorption of vitamins, and optimal brain health.

Recently, the ketogenic diet has grown in popularity due to its potential health advantages and capability of aiding with weight loss. This low-carbohydrate, high-fat diet plan focuses on consuming beneficial fats to reach a state of ketosis. A significant component that has become popular among keto dieters is keto butter, an essential ingredient for anyone serious about embracing this lifestyle change.

Delightful and nourishing, Keto butter is the ultimate addition to any kitchen. Crafted from premium grass-fed butter blended with MCT oil, coconut oil, or other healthy oils, it not only packs a tasty punch but also provides great nutritional benefits due to its high-fat content and low-carb count.

Fresh butter curls on top of toast
Fresh butter curls on top of toast

If you are looking for an effective, low-carb superfood to improve your keto diet and well-being, then look no further than the incredible power of keto butter. In this article, we will explore its expansive benefits and versatility and provide easy recipes that anyone can try at home. Get ready to discover why so many people consider adding keto butter to their diets!

Table of Contents

What is Keto Butter?

Butter is an essential part of the ketogenic diet, a high-fat, low-carb regimen that encourages healthy fat consumption to achieve ketosis. Butter provides you with beneficial polyunsaturated and monounsaturated fats to maintain ketosis and support overall wellness.

Additionally, the high-fat content of butter can keep people feeling full for longer and can lead to a decrease in overall calorie intake and better weight management. To get the most from incorporating this ingredient into your keto diet, it is important to make sure you choose only high-quality products such as grass-fed butter.

Cut block of butter on a wooden chopping board
Cut block of butter on a wooden chopping board

Are All Butters Keto?

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.

For those following the keto diet, grass-fed butter is an especially smart choice. Not only does it contain more beneficial fats, vitamins, and minerals than conventional grain-fed cow’s butter, but it also provides higher concentrations of omega-3 fatty acids and antioxidants. Keto dieters can trust that each serving of this nutrient-dense meal enhancer will provide them with the fullest range of benefits for their overall health.

Clarified Butter or Ghee is a type of butter that has gone through the process of simmering to remove milk solids and water, giving you pure butterfat which can last for an extended period. It also boasts a higher smoke point than regular butter, making it more beneficial in numerous cooking applications.

Ghee or clarified liquid butter in a wooden bowl
Ghee or clarified liquid butter in a wooden bowl

On a low-carb, lazy keto, or dirty keto diet, you can use any kind of butter. Grass-fed butter, in particular, is favored on a strict keto diet due to its higher content of healthy fats and lower carbohydrate count. On the other hand, margarine or any spreads that contain added sugars must be avoided as they can significantly detract from achieving a state of nutritional ketosis.

While butter is generally keto-friendly, it should still be used in moderation as part of an overall balanced approach to nutrition. The overconsumption of fat from any source may impede progress toward weight loss goals and could lead to adverse effects on your health.

Keto Butter Nutritional Information

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

  • Calories: 102<
  • Water: 16%
  • Protein: 0.12 grams
  • Carbs: 0.01 grams
  • Sugar: 0.01 grams
  • Fiber: 0 grams
  • Fat: 11.52 grams
    • Saturated: 7.29 grams
    • Monounsaturated: 2.99 grams
    • Polyunsaturated: 0.43 grams
    • Trans: 0.47 grams

Butter is a great source of conjugated linoleic acid (CLA), an omega-6 fatty acid with anti-cancer properties, improved fasting insulin levels, and reduced diabetes risk. Not to mention that the short-chain fatty acids present in butter can also increase metabolism. Although, compared to coconut oil or olive oil, butter does raise bad cholesterol (LDL) at higher rates.

Benefits of Keto Butter

Keto butter offers several benefits, including:

  • High in healthy fats: Keto butter is full of healthy fats, including saturated and monounsaturated, which are vital for ketosis maintenance and holistic well-being.
  • Low in carbohydrates: Keto butter is the ideal ingredient for anyone following a low-carb or ketogenic diet, as it contains only minimal carbohydrates.
  • Rich in nutrients: Bursting with essential nutrients like vitamins A, K, and E, Keto butter offers an abundance of health benefits. Not only does it promote overall well-being, but its wholesome ingredients make for a deliciously healthy snack. Note that unsalted butter is the ideal option for baking.
  • Boosts energy: With its high-fat content, keto butter can supply you with a lasting source of energy throughout your day and help avoid the dreaded mid-afternoon slump.
  • Promotes weight loss: The intake of healthy fats found in keto butter can help keep people feeling full, which encourages the consumption of fewer calories and ultimately leads to weight loss.

Ultimately, keto butter is an incredibly tasty and nourishing component that can provide numerous health advantages, particularly for people who follow a low-carb or ketogenic diet.

Keto Butter Fat Alternatives

If you’re seeking a delicious and healthy way to switch up your ketogenic diet, try one of these dairy-free butter alternatives. Not only are they equally as tasty as traditional butter, but also just as beneficial for your low-carb lifestyle.

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 surprise why this ingredient is increasingly popular among health-conscious cooks. One tablespoon contains 121 calories and 13 grams of fat, and zero carbs, per the USDA.


Avocado fruits halved and avocado oil in a jar
Avocado fruits halved and avocado oil in a jar

Avocado is an ideal way to get more healthy, unsaturated fats into your diet. It can be blended or mashed for a creamy texture that’s comparable to butter! A half-avocado contains 114 calories, 1.3 grams of protein, and 10.5 grams of fat with only 6 total carbs and 5g of fiber ( or 1 gram of net carbs), per the USDA.

Nuts and Nut Butter

Cashew nuts, almonds, and peanuts, with cashew butter, almond butter, and peanut butter in jars
Cashew nuts, almonds, and peanuts, with cashew butter, almond butter, and peanut butter in jars

Loaded with healthy fats, nut butters like almond, peanut, and cashew butter can act as a delicious addition to baking recipes or spread atop low-carb bread. In particular, 1 tbsp of almond butter delivers 98 calories, 3.4 grams of protein, 8.9 grams of fat, 3 grams of total carbs, and 1.5 grams of fiber (netting 1.5 grams of carbs), per the USDA.

Olive Oil

Olives in a bowl and olive oil in different jars
Olives in a bowl and olive oil in different jars

Olive oil is an incredibly healthy dietary fat that can add flavor to your cooking, dressings, and marinades. It’s also packed with beneficial omega-3 fatty acids which support a strong heart. One tablespoon contains 119 calories and 13.5 grams of fat, only 2 grams of which is saturated fat, per the USDA.

Avocado Oil

With its strong anti-inflammatory properties, avocado oil is an ideal substitute for olive oil in cooking. Avocado oil offers an impressive smoke point that can withstand high temperatures, perfect for stir-frying and searing. Per the USDA, 1 tbsp of avocado oil has 124 calories, 14 grams of fat (only 1.6 grams saturated), and zero carbs.

If you are on a keto diet, these butter alternatives can help you benefit from healthy fats without having to use pure butter. This way, you can enjoy delicious meals and stick to your desired lifestyle.

Keto Butter Recipes

Some of the easiest keto recipes using butter (or nut butter) are keto garlic bread, keto butter coffee, keto butter cookies, and keto butter chicken. Here are four delicious keto butter recipes to try:

Keto Bulletproof Coffee

Bulletproof coffee in a glass with slices of butter and a teaspoon of oil
Bulletproof coffee in a glass with slices of butter and a teaspoon of oil

Keto Bulletproof Coffee is a popular keto drink made by blending freshly brewed coffee with grass-fed butter and MCT oil. Not only does it make a perfect low-carb breakfast replacement, but also serves as the ideal pre-workout drink to provide both energy and focus while sustaining you in ketosis.

Keto Peanut Butter Cookies

Peanut butter cookies with chocolate coating
Peanut butter cookies with chocolate coating

Indulge your sweet tooth with this delicious, keto-friendly version of the classic peanut butter cookie. This recipe is low in carbs and sugar-free, using almond flour, peanut butter, and a low-carb sweetener to make it easy for you to satisfy those cravings without compromising on taste.

Keto Garlic Bread

Slices of garlic bread with cheese and spinach toppings
Slices of garlic bread with cheese and spinach toppings

For this cheesy garlic bread, you can make your own bread from mozzarella cheese, but you can simply buy keto bread, spread some keto butter on it, and top it with cheese and seasonings as you like.

Keto Butter Chicken

Keto butter chicken delicious and low-carb Indian dish is made with marinated chicken in a rich, spicy blend, simmered to perfection in a creamy tomato sauce complemented by grass-fed butter and heavy cream.

Frequently Asked Questions

What butter is best for the ketogenic diet?

Butter made from grass-fed cows is the best kind of butter for a keto diet. It has more healthy fats, vitamins, and minerals than butter from grain-fed cows. It also has fewer inflammatory fats (omega-6 fatty acids) and more non-inflammatory fats (omega-3 fatty acids) that help you stay healthy on a keto diet.

How much butter can I eat a day on a keto diet?

Eating butter on a keto diet depends on your caloric and nutrient requirements. Although, it is wise to moderate your intake of butter while striving for an assortment of healthy fats from sources like nuts, seeds, avocados, and olive oil.

Final Words: Is Keto Butter Really Keto?

Yes, butter is a staple of the keto diet due to its high-fat content and low carbohydrate count. Butter is an impressive source of beneficial fats that help you maintain nutritional ketosis. In other words, by incorporating butter into your daily diet plan, you will be able to reach and sustain optimal levels for success on the keto diet.

Although, not all types of butter are the same. To get the best results in a keto diet, you should opt for top-quality grass-fed butter. This kind of butter comes from pasture-raised cows fed by grazing on nutrient-rich grasses, which makes them abundant with healthy fats, vitamins, and minerals as opposed to those bred by consuming grains.

Healthy fat sources on keto, including nuts, seeds, oils, fatty fish, and avocados
Healthy fat sources on keto, including nuts, seeds, oils, fatty fish, and avocados

While butter is a keto-friendly food, it should be eaten sparingly as part of an overall balanced diet. The primary foods that you should focus on in your keto meal plan are low-carb vegetables like spinach and kale; protein sources such as eggs, fatty fish (e.g., salmon), lean meats (i.e., chicken and turkey); berries; nuts & seeds including almonds, walnuts, chia seeds, flax seeds, and pumpkin seeds, but all enjoyed in moderation.

To ensure you’re getting the best out of your weight loss journey, it’s important to carefully assess how much fat you are consuming. Butter and other high-fat foods can have a negative effect on your health if taken in excess. Consult with a healthcare professional or registered dietitian before beginning any new dietary plan. This way, you’ll be able to incorporate the butter and other fatty foods into your routine without compromising on either taste or health.

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