Is Butter Keto? (2024)

Butter is a staple ingredient in many households and a popular source of fat for those following the ketogenic diet. The high-fat content of butter makes it a perfect addition to a keto diet, but is it keto-friendly? Let's explore the nutritional value of butter, how much butter is OK to consume on keto, whether butter takes you out of ketosis, and other frequently asked questions about butter on a keto diet.

Is Butter Keto? (1)

Nutrition of Butter

Churning cream or milk to separate the milk solids from the fat makes butter. The final product is a delicious and versatile ingredient rich in vitamins A, D, E, and K and saturated and unsaturated fats.

A tablespoon of butter (14 grams) contains approximately:

  • Calories: 102
  • Fat: 11.5 grams
  • Protein: 0.1 grams
  • Carbohydrates: 0.1 grams
  • Fibre: 0 grams
  • Sugar: 0.1 grams

Butter is an excellent fat source, making it a perfect fit for the high-fat, low-carb ketogenic diet.

How much butter is OK on keto?

The amount of butter that is OK to consume on a keto diet varies from person to person. Generally, consuming around 70-80% of your daily calorie intake from fat is recommended. One tablespoon of butter contains approximately 11.5 grams of fat, so you can calculate your daily macros based on your needs. We recommend using our keto macro calculator for this.

It is important to note that consuming too much butter can lead to weight gain, so it is essential to practice portion control and not overdo it.

Does butter take you out of ketosis?

Butter is a keto-friendly food that can help you maintain ketosis, a metabolic state in which the bodyutilises fat as a primary energy source instead of relying on carbohydrates. Since butter is high in fat and low in carbs, it is an excellent addition to a keto diet. However, keeping track of your overall daily macronutrient intake is essential to stay within your carb limit.

Which butter is best for keto?

Opting for high-quality, grass-fed butter is best when choosing butter for a keto diet. Grass-fed butter has a high value in omega-3 fatty acids and has a better nutrient profile than conventional butter.

Ways to use Butter on a keto diet

Here are some ways to use butter on a keto diet:

  • Cooking: Butter is used in many cooking applications, such as sautéing, frying, and roasting. Its high smoke point makes it an excellent choice for cooking at high temperatures.
  • Baking: Butter is also essential in many keto baking mixes, such as our keto chocolate cake. It provides moisture and richness to baked goods while keeping the carb count low.
  • Bulletproof coffee: For those who follow a keto diet, bulletproof coffee is a popular choice for breakfast. This coffee contains MCT oil, grass-fed butter, and coffee and can help to boost ketone production in the body.
  • Spread: Spread butter on keto-friendly bread, such as almond flour bread or coconut flour bread. It provides a rich flavour and helps to keep you satiated.

Is salted or unsalted butter better for keto?

One of the considerations when choosing between salted and unsalted butter on a keto diet is the amount of sodium intake. While both types of butter are acceptable, unsalted butter may be better for those looking to manage their sodium levels.

Salted butter, as the name suggests, has added salt. While a small amount of salt can enhance the flavour of butter, excessive consumption of salted butter may lead to water retention and bloating in some individuals, especially if they already have a high-sodium diet. This is because salt draws water into the body's cells, which can result in bloating and discomfort.

Therefore, those who want to keep their sodium intake under control may opt for unsalted butter to manage their overall sodium consumption better. Additionally, using unsalted butter allows for more control over the dish's seasoning, making it a versatile option for cooking and baking on a keto diet.

Is butter or olive oil better for keto?

Butter and olive oil are great options when cooking with fats on a keto diet. However, they have different nutritional profiles and should be used for various purposes.

Butter is a rich source of saturated fat, which makes it great for cooking at high temperatures. The saturated fats in butter are more stable and less likely to oxidize than unsaturated fats like olive oil, thus making butter a fantastic choice for cooking meats or sautéing vegetables.

Olive oil, on the other hand, is high in monounsaturated and polyunsaturated fats, which helps lower cholesterol levels and decrease the chances of heart disease. Olive oil is also rich in antioxidants, reducing inflammation in the body.

You can use butter, as well as Olive Oil, for different purposes. Butter is best for high-temperature cooking, while olive oil is for low-temperature cooking or salad dressing.

Reasons To Avoid Butter On Keto

While butter can be a great addition to a keto diet, there are some reasons why you may want to avoid it.

Firstly, butter is a dairy product, which means it contains lactose. People with lactose intolerance may experience digestive problems such as bloating, diarrhoea, and gas.

Secondly, some people may have a sensitivity to the proteins in butter. These proteins can trigger an immune response in some people, leading to hives, itching, and swelling symptoms.

Lastly, butter is a high-calorie food, and consuming too much of it can lead to weight gain. While butter can be a healthy addition to a keto diet, consuming it in moderation is essential.

Substitutes for butter on a keto diet

If you're looking for a butter substitute on a keto diet, there are several options available:

  1. Ghee: Ghee is clarified butter with milk solids and water removed. It has a rich, nutty flavour and is high in healthy fats.
  2. Coconut oil: Coconut oil is an excellent substitute for butter in baking recipes. It's high in medium-chain triglycerides, which can help to boost ketone production in the body.
  3. Avocado: Avocado is an excellent substitute for butter in recipes that call for a creamy texture. It's high in healthy fats and a rich fibre and nutrient source.

Conclusion

Butter can be a great addition to a keto diet, and it's high in healthy fats, low in carbs, and used in various cooking applications. However, consuming butter in moderation and choosing a high-quality butter low in lactose and protein is essential. If you're looking for a butter substitute, options like ghee, coconut oil, and avocado are excellent and keto-friendly alternatives.

Is Butter Keto? (2024)

FAQs

Is Butter Keto? ›

According to keto diet practitioners, any type of butter fits well into the keto diet because they're almost 100% fat and low in carbs.

Can I just eat butter on keto? ›

13. Butter. Butter is perfect for your keto lifestyle, as it's carb-free and about 80% fat ( 21 ). Though it was long considered a menace to heart health, current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk ( 22 ).

How much butter can I have on keto? ›

The amount of butter that is OK to consume on a keto diet varies from person to person. Generally, consuming around 70-80% of your daily calorie intake from fat is recommended. One tablespoon of butter contains approximately 11.5 grams of fat, so you can calculate your daily macros based on your needs.

Will butter take me out of ketosis? ›

Eating butter won't kick you out of ketosis. However, butter is energy-dense, and too much can slow weight loss. One tablespoon of butter contains 14 grams of fat, which can be as much as ten percent of your daily fat intake requirements.

What is the best butter for keto? ›

Grass-grazed raw butter may be one of the healthiest dairy products on a ketogenic diet menu. Grass-grazed raw butter is basically pure raw fat; it has zero carbs, zero sugars and zero grams of protein. As you can see, most of butters' fat is saturated.

What happens if you don't eat enough fat on keto? ›

On a keto diet, fat should make up 55–60% of a person's daily intake. If a person does not consume enough fat on a keto diet, they may not feel full. This can lead to snacking and consuming more calories than a person needs, resulting in weight gain. Additionally, fat is an important component of a person's diet.

Can I eat a spoonful of peanut butter on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What foods ruin ketosis? ›

Grains and Starches

One of the initial food categories to steer clear of on the keto diet is grains and starchy foods. Examples include wheat, rice, corn, and oats, which are rich in carbohydrates. These goods can have a notable impact on blood sugar levels and impede the body's ability to enter ketosis.

What foods don't break ketosis? ›

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Can I eat popcorn on keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Is mayo good for keto? ›

Yes — assuming you avoid mayonnaise that's high in sugar or other carbs. Since ketosis is about restricting carbs to low levels and initiating your body's consumption of fats over sugars, mayo's high-fat, low-sugar profile makes it very keto-friendly.

Can I eat a whole avocado on keto? ›

If you have decided to follow a ketogenic diet, you should know that the avocado is a fruit you can include in your meals due to its healthy fat content. Avocados contain 5 g Monounsaturated Fat and 1 g Polyunsaturated Fat, making avocados great for a keto diet.

Is peanut powder keto? ›

Lakanto Peanut Butter Powder is one of the tastiest keto snacks on the market. It's full of flavor and slightly sweetened with monk fruit. Don't worry, we kept our Peanut Butter Powder as deliciously simple as possible. Low Fat and Only 2g Net Carbohydrates: Our PB powder contains only 2g net carbs.

Can you have butter on a no carb diet? ›

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

Is butter dirty keto? ›

Clean Keto Food List. Some examples of clean keto foods include the following: Whole foods, such as grass-fed beef, wild fish, non-starchy vegetables, and eggs. Oils, such as coconut oil, avocado oil, butter, ghee, and olive oil.

How much fat per day on keto to lose weight? ›

Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.

Can you eat as much as you want on keto? ›

Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein. However, it's entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.

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