Is Coconut & Pecan Butter, homemade (KetoDiet blog) Keto?

Calories from carbs 6%, protein 15%, fat 79%

Nutritional data per oz (28.3 grams)

Net carbs1.8grams
Protein4.5grams
Fat10.3grams
Calories137kcal
Total carbs5.8gramsFiber3.9gramsSugars1.8gramsSaturated fat2.7gramsSodium132mg(6% RDA)Magnesium14mg(3% RDA)Potassium48mg(2% EMR)

Nutritional data per tbsp (16 grams)

Net carbs1grams
Protein2.5grams
Fat5.8grams
Calories77kcal
Total carbs3.2gramsFiber2.2gramsSugars1gramsSaturated fat1.5gramsSodium74mg(3% RDA)Magnesium8mg(2% RDA)Potassium27mg(1% EMR)

Nutritional data per tsp (5 grams)

Net carbs0.3grams
Protein0.8grams
Fat1.8grams
Calories24kcal
Total carbs1gramsFiber0.7gramsSugars0.3gramsSaturated fat0.5gramsSodium23mg(1% RDA)Magnesium2mg(1% RDA)Potassium8mg(0% EMR)

Nutritional data per cup (250 grams)

Net carbs16.3grams
Protein39.3grams
Fat90.8grams
Calories1,208kcal
Total carbs50.8gramsFiber34.5gramsSugars16gramsSaturated fat23.5gramsSodium1,163mg(51% RDA)Magnesium122mg(31% RDA)Potassium420mg(21% EMR)

Nutritional data per ml (1.1 grams)

Net carbs0.1grams
Protein0.2grams
Fat0.4grams
Calories5kcal
Total carbs0.2gramsFiber0.1gramsSugars0.1gramsSaturated fat0.1gramsSodium5mg(0% RDA)Magnesium1mg(0% RDA)Potassium2mg(0% EMR)

Nutritional data per dl (105.7 grams)

Net carbs6.9grams
Protein16.6grams
Fat38.4grams
Calories510kcal
Total carbs21.5gramsFiber14.6gramsSugars6.8gramsSaturated fat9.9gramsSodium491mg(21% RDA)Magnesium52mg(13% RDA)Potassium178mg(9% EMR)

Nutritional data per fl oz (31.3 grams)

Net carbs2grams
Protein4.9grams
Fat11.3grams
Calories151kcal
Total carbs6.3gramsFiber4.3gramsSugars2gramsSaturated fat2.9gramsSodium145mg(6% RDA)Magnesium15mg(4% RDA)Potassium53mg(3% EMR)

Nutritional data per 100 grams

Net carbs6.5grams
Protein15.7grams
Fat36.3grams
Calories483kcal
Total carbs20.3gramsFiber13.8gramsSugars6.4gramsSaturated fat9.4gramsSodium465mg(20% RDA)Magnesium49mg(12% RDA)Potassium168mg(8% EMR)

Source KetoDiet app

What Makes a Food or Ingredient Keto?

When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods. When unsure whether to include an ingredient in your ketogenic lifestyle, there are several factors you should consider:

1) Keep your carbohydrates low

Depending on your own carbohydrate limit which can vary between 20 and 50 grams of total carbs (or 15 to 30 grams of net carbs), you can include a variety of meats, dairy, eggs, vegetables, fruit, nuts and seeds.

If you are not sure whether to count total or net carbohydrates, read this post on total vs net carbs

2) Always consider the serving size

When counting carbs, follow at the amount of net carbohydrates "per serving" such as one cup of broccoli, two eggs, half an avocado, one pork chop, or a quarter cup of berries.

Some foods are seemingly high in carbohydrates (per 100 grams) but you will only need to use a small amount when used in recipes. For example, dried porcini mushrooms, garlic or spices are all ideal for the ketogenic diet because the amount of carbs per serving is low.

Want to learn more? Here's a detailed list of foods you should eat and avoid on a ketogenic diet

3) Quality over quantity

Food quality is just as important as the amount of carbohydrates in your diet. Base your diet around healthy whole foods and avoid or at least minimise the consumption of ultra processed foods, especially if they are high in sugar.

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