Best low carb seed and mixed nut butters
In other articles, I’ve discussed all the most popular nut butters that you can eat on a keto diet (see below for links). However, there are other butters available. These are either a blend of nuts or even not made from nuts at all. Instead, they can be made from seeds, like sunflower and pumpkins. The carb count can vary between varieties and brands, so I’ll only focus on the ones with a relatively low carb count (<15g per 100g).
- Peanut Butter
- Almond Butter
- Hazelnut Butter
- Cashew Butter
- Mixed & other nut butters (this article)
Triple nut butters
A few brands sell nut butter that consists of three nuts. They are usually quite expensive and are only sold in large quantities. Here are some of the most popular:
Bulk Powders Triple Nut Butter
Ingredients: Roasted Almonds, Hazelnuts & Cashews
Available at: Amazon
Size: 500g (other sizes are available)
Price: Click the link to check the latest price
Nutritional Information:
- 616 kcal
- 56g fat
- 9g carbs
- 6g fibre
- 19g protein
- <0.01g salt
My Protein All-Natural Triple Nut Butter
Ingredients: Roasted Peanuts, Almonds & Cashews
Available at: MyProtein
Size: 1kg
Price: £17.34
Price per 100g: £1.73
Nutritional Information:
- 622 kcal
- 50g fat
- 13g carbs
- 7.9g fibre
- 25g protein
- <0.01g salt
Pistachio nut butter
Pistachios, one of the great snacking nuts. They taste incredible but are very small, so imagine what a nut butter must taste like! However, take a step back and think how much a small bag (with shells) usually costs. They are not cheap and so the nut butter is one of (if not) the most expensive you can buy. A 1kg tub will set you back around £33. Plus, the carb count is pretty high at 23.5g per 100g. So, not great for keto but fine as an occasional indulgence.
It can currently be purchased on Amazon:
Other nut butters
There are nut butters that are only (currently) sold by limited brands. They are made in smaller batches and so have a higher price tag.
Macadamia Nut Butter
Available at: Amazon
Size: 170g
Price: Click the link to check the latest price*
Nutritional Information:
- 718 kcal
- 76g fat
- 13g carbs
- Unknown fibre
- 8g protein
- 0g salt
Pecan Nut Butter
Available at: Amazon
Size: 170g
Price: Click the link to check the latest price*
Nutritional Information:
- 710 kcal
- 74g fat
- 14g carbs
- Unknown fibre
- 10g protein
- 0.0g salt
Seed butters
In some supermarkets you may start to see seed butters. The most popular being pumpkin and sunflower seeds. When they are made with just one type of seed they are usually quite high in carbs:
- Sunflower Seed Butter – 19.3g of carbs per 100g
- Pumpkin Seed Butter – 15.6g of carbs per 100g
With such a high carb count, I wouldn’t recommend them for everyday keto. However, as a once in a while treat (and it fits your macros) then they are fine to consume.
Your other option is to look at butters made with multiple seeds. They are still quite high in carbs but are sometimes cheaper when bought in bulk.
- Bulk Powders Natural 4 Seed Peanut Butter (500g)* (14.3g carbs per 100g)
* Use Amazon’s Subscribe & Save feature to setup a regular delivery and save 5 or 15% on every order.
