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Is Butter Keto Friendly? Learn How Butter Fits into Your Keto Diet!

Are you ready to butter up your keto journey? If you’ve ever wondered whether that golden, creamy goodness called butter is keto friendly, you’re in for a treat.

We’re about to dive into a spreadable world of flavor and possibilities! So grab a slice of keto bread (yes, that’s a thing!). And get ready to learn all about the buttery wonders that perfectly fit into your low-carb, high-fat lifestyle.

Let’s melt away any doubts. And find out why butter is not just keto friendly, but a true champion in the kitchen.

Get ready to spread some keto love with butter!

Is Butter Keto Friendly?

The basic requirements for the keto diet are low carb high fat foods that help bring the body to ketosis, a state in which you burn more fat than carbs. (*)

Within keto meat, meat based meals high in fats are the most frequently used. Since butter is also high in fat it would only make sense that it’s ok on keto.

The truth?

Butter is absolutely keto friendly, and we recommend you use it in your diet. It’s even more highly praised because butter has even fewer carbs than other dairy products. 

How Butter is Made

The fatty part of the milk, also called butterfat, is what makes butter. Once it gets churned it becomes the butter we know.

What does this mean?

This process of making butter perfectly summarizes and showcases why butter can be used with the keto diet. Despite all this processing, butter is quite natural. 

What Health Benefits Does Butter Offer?

Did you know that butter is not only tasty, but it’s also good for your health, especially when you’re following a keto diet? Let’s break it down in simple terms:

Butter has special fats called omega-3 fatty acids, which are really good for you. They can help your heart stay healthy, reduce inflammation (which is like your body getting angry inside), and even make your brain work better. So, when you enjoy butter on your keto meals, you’re not only enjoying the flavor but also giving your body these important fats.

Butter also has other fats that do cool things for your body. One of them is called lauric acid, which can fight off bad germs and help with infections. Another one, called arachidonic acid, is important for your cells and brain. Then there’s something called conjugated linoleic acid (CLA), which can help speed up your metabolism and burn fat. Lastly, there’s butyric acid, which helps keep your tummy healthy and fights inflammation.

Now, let’s talk about the vitamins in butter. It may not seem like it, but butter actually has some vitamins that are good for you. When you have salted butter, you’re getting a boost of vitamin A, which helps your immune system and keeps your body’s engine running smoothly. Butter also has vitamin D, which makes your bones strong. Vitamin E is in there too, and it’s great for your hair, skin, and nails. Another vitamin in butter is B-12, which helps make your blood cells and DNA. Lastly, there’s vitamin K, which helps keep your bones strong and balanced.

So, when you include butter in your keto diet, you’re not just enjoying its delicious taste and versatility, but you’re also giving your body some important nutrients. From the good fats that help your heart and brain to the vitamins that support your immune system and keep you strong, butter is like a super ingredient. So go ahead, spread some buttery goodness on your keto-friendly creations and enjoy the benefits for both your taste buds and your body!

Butter is very good for the keto diet and it also comes with quite a few health benefits. 

What fatty acids does butter have?

Fatty omega 3 acids are but one component that can be found in butter. Other fatty acids are brought to meals with butter along with many health benefits. 

  • Lauric acid – great at treating fungal infections (*)
  • Arachidonic acids – a pivotal element that make-up cell membrane and helps with brain function (*)
  • Conjugated linoleic acid – provides positive effects on the metabolism (*)
  • Butyric acid – offers protection for the digestive system while also having anti-inflammatory properties (*)

What healthy nutrients are in butter?

A few top nutrients and vitamins can be absorbed from butter. (*)

Vitamins in salted butter per 1 tablespoon: 

  • Vitamin A – 354.86 IU. Boosts the immune system and contributes to maintaining thyroid and adrenal health. (*)  
  • Vitamin D – 7.95 IU. Good at maintaining bone health. (*)
  • Vitamin E – 0.33 mg – Great promoter of healthy hair, skin, and nail growth. (*)
  • Vitamin B-12 – 0.02 micrograms. Helps create red blood cells as well as DNA (*)
  • Vitamin K – 0.99 micrograms. Regulates calcium levels and maintains bone metabolism. (*)  

What is The Nutritional Value of Butter?

Butter is virtually all fat, so it will not have many carbs or even protein. (*)

One tablespoon of butter contains:

  • Total Carbohydrates 0 grams
  • Sugars 0 grams
  • Dietary Fiber 0 grams
  • Protein 0.1g
  • Calories 102
  • Total Fat 12 grams
  • Saturated Fat 7.3 grams
  • Trans Fat 0.5 grams
  • Monounsaturated Fat 3 grams
  • Cholesterol 31 milligrams
  • Potassium 3.4 milligrams
  • Sodium 91 milligrams

Uses of Butter on the Keto Diet

Aside from its conveniently high levels of fat, butter is also praised for the many uses it provides for the keto diet. 

We suggest you use butter for:

  • Frying – wether for keto friendly meat based meals or other ingredients, butter offers practicality in cooking
  • Browning meat – butter is great at replacing honey or sugar to obtain that brown crips crust on meats baked in the oven
  • Butter for coffee – yes coffee, it may sound odd but bulletproof coffee is becoming more popular with the keto dieters
  • Making sauces – butter can be used to thicken sauces or dips
  • Butter as a spread – regular bread may be out of the question on the keto, but there are options for keto bread or crackers

Most uses for butter are fairly common but others will complement the keto diet very well. 

Keto Butter Recipe:

Get recipe:

Different Varieties of Butter for Keto

Any type of butter is perfect for the keto and whatever you pick we encourage you to broaden your experience with many other available varieties. 

So here we go:

We suggest opting for grass fed butter as it most often is touted as being of high quality. 

  • Salted or unsalted – if it’s a battle between the two we advise you to go for the salted one. The keto diet requires more salt as ketosis limits sodium. 
  • Clarified butter – known as ghee, clarified butter is made by removing all liquids through evaporation. The result is butter with a nutty and roasted flavor.
  • Sweet cream butter – using pasteurized fresh cream, sweet cream butter usually contains salt that helps with the keto diet.  
  • Goat butter – as the name suggests this butter is made from goat’s milk and much like goat cheese it will have a stronger tangy taste.
  • Grass fed butter – cows that only eat grass by roaming pastures freely will provide the milk to make grass fed butter, rich in omega-3 fatty acids. 
  • Cultured butter – another butter made from pasteurized milk but this time has bacterial cultures added to ferment before churning. 
  • Amish butter – although the name makes reference to the Amish community, Amish butter just means it’s made from fresh milk and hand-churned. 
  • European style butter – European butter offers a rich flavor along with less moisture and a higher level of butter fat. 

Choosing the Right Butter and Butter Consumption

  • Unsalted butter will be better for recipes.
  • Avoid any butter product that specifically states on the label that it contains oil. Most often these oils are hydrogenated and they have negative side effects. (*



So, whether you’re frying up a delicious keto-friendly meal, enjoying a cup of bulletproof coffee, or adding a flavorful spread to your keto bread. Butter is your go-to ingredient. With its keto-friendly profile and numerous health benefits, butter is a true champion in the world of keto cooking. Get creative, experiment with different varieties, and let the buttery magic unfold in your keto kitchen!

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