The ketogenic, or keto, diet is a very low carb, high fat diet. Almond butters can be a great addition to a ketogenic diet because they provide ample amounts of fat, as well as other important nutrients.
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Here are the 8 best almond butters for every taste or need.
With so many products on the market, you may be left wondering which to choose to best meet your needs.
It can make a great snack, whether spooned straight out of the jar or spread onto slices of fruits or veggies. It can also be a welcome ingredient in smoothies and dipping sauces, offering a more delicate flavor than peanut butter .
Almond butter is packed with healthy fats, protein, and other nutrients.
Almond butter is a nutrient-dense food rich in heart-healthy fats and fiber. It also provides a good amount of plant-based protein, vitamins, and minerals, such as calcium and potassium ( 1 , 2 ).
Stabilizers help prevent the separation of oils from the paste when the butter is stored at room temperature, while emulsifiers reduce butter stickiness to keep it from sticking to the roof of the mouth ( 1 ).
Furthermore, while some commercial almond butters only contain almonds , others may add additional ingredients during the grinding step, including salt, sugar, honey, low calorie sweeteners, protein, cocoa powder, cinnamon, vanilla extract, stabilizers, and emulsifiers ( 1 ).
Some brands may also blanch the almonds before grinding by removing the outer skin, resulting in a smoother, lighter, and less gritty butter.
Almond butter is a nut spread made by roasting and grinding almonds into a light brown paste or spread that resembles peanut butter.
Typically, prices range from $0.60–$1.69 per ounce (oz.) or about 30 grams (g), though this may vary depending on where you shop.
General price ranges are indicated below with dollar signs ($–$$$$). One dollar sign means the product is one of the least expensive on this list, whereas four dollar signs indicate a higher cost.
Here are the factors we took into account when choosing the best almond butters:
Best for keto
Price: $$$$
$$$$ Nutrition facts: 170 calories, 15 g of fat, 4 g of protein, and 9 g of carbs per 1-oz. (30-g) serving
170 calories, 15 g of fat, 4 g of protein, and 9 g of carbs per 1-oz. (30-g) serving Other key ingredients: macadamia nuts, coconut, cinnamon, cacao, pink Himalayan salt, erythritol, and stevia
The ketogenic, or keto, diet is a very low carb, high fat diet. Almond butters can be a great addition to a ketogenic diet because they provide ample amounts of fat, as well as other important nutrients.
The SuperFat Nut Butter contains a blend of almonds and macadamia nuts, coconut, cinnamon, cacao, pink Himalayan salt, erythritol, and stevia. It fits well into a keto diet, as it packs fat and protein without any added carbs.
Generally, those who follow the keto diet should steer clear of almond butters that have added sugars. You want to have fewer than 2 or 3 net carbs per serving.
Net carbs are the carbs your body digests after you subtract the dietary fiber, which isn’t absorbed by the body — though, keep in mind this method is not 100 percent accurate.
The SuperFat Nut Butter offers 15 g of fat, 4 g of protein, 5 g of dietary fiber, and 2 g of net carbs per 1-oz. (30-g) serving. It’s also sold in a convenient pouch, which can be useful if you’re an endurance athlete or lead a busy life.
It doesn’t include ingredients like honey or evaporated cane juice, which would provide added carbs that may knock you out of ketosis, a metabolic state in which your body digests fats instead of carbs as its main fuel source.
Pros certified keto, vegan, kosher, paleo, gluten-free, and non-GMO
available in single-serving sachets
contains no added sugars Cons might be hard to reincorporate the oil into the butter when separated
Best for people with diabetes
Price: $$–$$$
$$–$$$ Nutrition facts: 190 calories, 17 g of fat, 7 g of protein, and 7 g of carbs per 2-tablespoon (32-g) serving
190 calories, 17 g of fat, 7 g of protein, and 7 g of carbs per 2-tablespoon (32-g) serving Other key ingredients: none
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No added anything — including sweeteners, sodium, or stabilizers — makes the Georgia Grinder’s Salt-Free Almond Butter the best choice for people with diabetes.
Its only ingredient is roasted almonds. However, all of their products — including peanut butters — are processed on shared equipment, and while they claim to thoroughly sanitize all equipment, you may still want to be cautious if you have peanut allergies.
At 7 g of protein and 7 g of carbs, or 4 g of net carbs per 2-tablespoon (32-g) serving, this well-balanced almond butter includes a mix of dietary fiber, fat, and protein — which, together, can help keep your blood sugar levels more stable ( 3 , 4 ).
Pros Whole30-approved and keto-friendly
free of added sugar or salt, making it ideal for people looking to reduce their sodium intake
made with non-GMO ingredients
available in multiple sizes, including re-sealable pouches Cons processed on shared equipment that also handles peanuts
Best for low carb diets
Price: $$$
$$$ Nutrition facts: 180 calories, 16 g of fat, 6 g of protein, and 9 g of carbs per 2-tablespoon (32-g) serving
180 calories, 16 g of fat, 6 g of protein, and 9 g of carbs per 2-tablespoon (32-g) serving Other key ingredients: pecans and erythritol
For those on a low carb diet, Legendary Foods’ Pecan Pie Flavored Almond Butter is a great choice. What’s more, it’s vegan-friendly.
This product blends almonds with pecans and dashes in erythritol to keep net carbs low, at 3 g per 2-tablespoon (32-g) serving.
Erythritol is a sugar alcohol that functions as a low calorie sweetener ( 5 ).
Its pecan pie flavor may help satisfy your sweet tooth. For a dessert-like, low carb shake, add the following to a blender:
2 tablespoons (32 g) of Legendary Foods’ Pecan Pie Flavored Almond Butter
1/2 cup (about 4 cubes) of ice
1 cup (244 ml) of unsweetened almond milk
2 tablespoons (28 g) of 5% fat Greek yogurt
This shake brings you to a grand total of 5 g of net carbs ( 6 , 7 ).
You can also add in half a medium banana with an additional 12 net g of carbs if that’s within your carb allowance ( 8 ).
Pros keto-friendly, vegan, gluten-free, and made with non-GMO ingredients
contains no added sugars
features pecan pie flavor to help satisfy your sweet tooth
available in single-serving pouches to take on the go Cons some customers report issues with the jars, which may easily leak the oil when separated
Best organic
Price: $$$$
$$$$ Nutrition facts: 160 calories, 14 g of fat, 6 g of protein, and 6 g of carbs per 1-oz. (28-g) serving
160 calories, 14 g of fat, 6 g of protein, and 6 g of carbs per 1-oz. (28-g) serving Other key ingredients: none
The Better Almond Butter is certified organic and made from sprouted Spanish almonds.
Sprouting is the process of soaking legumes and nuts for a period of time to allow them to start growing seedlings. This is believed to increase the absorption of nutrients and the production of plant compounds with potential health benefits ( 9 , 10 ).
This particular product hasn’t had any recalls due to bacterial infections. However, it should be noted that those with compromised immune systems, such as people who are pregnant or undergoing chemotherapy, should generally avoid raw, sprouted products, as these have recently been linked to Salmonella ( 11 ).
Better Almond Butter is delicious on apple slices or celery for added fiber, or try spreading it on a piece of whole-grain toast.
Pros vegan, certified non-GMO, gluten-free, minimally processed, and organic
made with raw sprouted almonds, which improves digestion and reduces anti-nutrient content such as phytic acid
paleo- and keto-friendly Cons raw sprouted nut butters are a potential vehicle for bacterial infections
Best for weight loss
Price: $$
$$ Nutrition facts: 190 calories, 17 g of fat, 7 g of protein, and 7 g of carbs per 2-tablespoon (32-g) serving
190 calories, 17 g of fat, 7 g of protein, and 7 g of carbs per 2-tablespoon (32-g) serving Other key ingredients: sea salt
No single product or ingredient will cause you to lose weight. However, if you are trying to reach or maintain a moderate weight, almond butter can be enjoyed as part of a balanced diet.
Wild Friends’ Classic Creamy Almond Butter stands out for its slightly higher protein content at 7 g per 2-tablespoon (32-g) serving.
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This, paired with the natural fats in almonds, can promote feelings of fullness and keep you energized through a workout ( 12 ).
Its creamier, thinner texture makes it ideal for drizzling into smoothies or yogurt, or for mixing into a bowl of oatmeal.
And it’s free of added sugars and sweeteners that could contribute to weight gain.
Pros certified kosher, gluten-free, and non-GMO verified
contains no added sugars or stabilizers
available in single-serve packets Cons some customers report it being too oily
might be hard to reincorporate the oil into the butter when separated
Smoothest
Price: $
$ Nutrition facts: 180 calories, 16 g of fat, 7 g of protein, and 7 g of carbs per 2-tablespoon (32-g) serving
180 calories, 16 g of fat, 7 g of protein, and 7 g of carbs per 2-tablespoon (32-g) serving Other key ingredients: palm oil
For those who prefer smooth almond butter, look no further than Barney Bare Smooth Almond Butter. It’s made from peeled almonds to create a creamy, grit-free texture.
There are 7 g of protein and 16 g of fat in every 2 tablespoons (32 g).
What’s more, this product is vegan, certified kosher, and made in a peanut-free facility.
contains no added sugars or salt Cons customer reviews report it can be hard to reincorporate the oil into the butter when separated
contains palm oil
Best budget
Price: $
$ Nutrition facts: 220 calories, 19 g of fat, 6 g of protein, and 5 g of carbs per 2-tablespoon (32-g) serving
220 calories, 19 g of fat, 6 g of protein, and 5 g of carbs per 2-tablespoon (32-g) serving Other key ingredients: palm oil
Justin’s Classic Almond Butter has a satisfying taste, high quality ingredients, and a smooth, creamy texture. It’s also the most affordable product on our list.
Each 2-tablespoon (32-g) serving packs 19 g of fat, 6 g of protein, and 6 percent of the Daily Value (DV) for both iron and calcium.
Iron is important for healthy red blood cells, while calcium is critical for bone and heart health ( 13 , 14 ).
It’s even sold in single-serve squeeze packets, which can be especially convenient for busy parents or athletes. Along with its classic flavor, you can also get this almond butter in maple, vanilla, and cinnamon.
It does contain palm oil, but it’s sustainably sourced. Palm oil is commonly used to stabilize products like almond butter so that it doesn’t separate as much and doesn’t require as much stirring.
Pros certified kosher, gluten-free, and non-GMO verified
available in single-serve packets
contains no added sugar or salt Cons processed on shared equipment that also handles peanuts, tree nuts, and soy
contains palm oil
Best homemade
While specialty almond butters can be delicious and convenient, they can also leave your wallet feeling a little lighter.
For a thrifty alternative, try making your own.
To do so, you’ll need the following:
3 cups (360 g) of raw, unsalted almonds
optional flavorings like a dash of salt, honey, cinnamon, vanilla extract, or cocoa
a food processor
an oven
1 large cookie sheet
1 rubber spatula
To make your own:
Preheat your oven to 350°F (177°C). Then, place the raw almonds on a cookie sheet and bake for 10 minutes. Remove from the oven and let cool for an additional 10 minutes. These steps help make your almonds easier to break down. Add your almonds to a food processor and pulse. It may seem like your almonds won’t break down into a paste, until they suddenly do. Let it get smooth and creamy, scraping the sides of your food processor as needed. You may add a dash of salt, or other optional flavorings at this point, to taste.
Now you have delicious, natural, homemade almond butter. Slather this on whole-grain toast or dollop it onto yogurt or oatmeal. Refrigerate any leftovers.
Keto Means
Photo: Anete Lusina
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