Coconut Butter on Keto and Plant-Based Diets: Uses, Benefits and How to Eat It

If you follow a ketogenic or plant-based diet, you have probably faced this question many times: "Where do I get healthy, tasty fat?" Coconut butter is one of the best answers. Unlike coconut oil, which is pure fat, coconut butter is made from the whole ground coconut flesh, so besides fat it contains fiber, a little protein and minerals. In this Onjil article, you will read everything about using coconut butter on keto and vegan diets.

What Is Coconut Butter and How Is It Different from Coconut Oil?

Nutritional Value of Coconut Butter

Every two tablespoons (about 32 g) of coconut butter contain roughly 185 kcal, 18 g of fat, 2 g of protein, 7 g of carbohydrates and about 5 g of fiber. This means its net carbs are only about 2 g, an ideal number for the keto diet.

A large part of coconut fat consists of medium-chain triglycerides (MCTs), especially lauric acid. These fats reach the liver faster than ordinary fats and are used as a source of energy or to produce ketones.

Benefits of Coconut Butter on the Keto Diet

• Helps maintain ketosis: MCTs help produce ketones and provide quick energy.
• Reduces sugar cravings: The natural sweetness of coconut butter satisfies dessert cravings without sugar.
• Fiber in a low-fiber diet: The keto diet is usually low in fiber, and coconut butter partly makes up for this shortfall.
• Satiety: Fat and fiber together create a long-lasting feeling of fullness.

Coconut Butter on a Plant-Based (Vegan) Diet

On a vegan diet, coconut butter is a good substitute for dairy butter in baking and at breakfast. You can use it to make cake frosting, truffles and plant-based ice cream. For a complete plant-based plan, see the Onjil plant-based nutrition page and the article a guide to protein on a plant-based diet.

6 Ways to Use Coconut Butter

1. Keto coffee: Blend a spoonful of coconut butter with hot coffee in an electric mixer; frothy and energizing.
2. Coconut chia pudding: chia seeds soaked in coconut milk + a spoonful of coconut butter.
3. Fat bombs: Coconut butter + cocoa powder + a little almond butter; pour into molds and freeze.
4. On fruit: Drizzle warmed coconut butter over strawberries or bananas.
5. Tropical oatmeal: A spoonful of coconut butter in instant tropical fruit oatmeal doubles its flavor.
6. Curries and stews: A spoonful in a vegetable curry creates a velvety texture and flavor.

Storage and Usage Tips

• Coconut butter hardens below 24 degrees Celsius; this is completely natural.
• To soften it, place the jar in a bowl of warm (not boiling) water for a few minutes and stir.
• Store it in a dry place away from light; it doesn't need refrigeration.

Serving Size

Coconut butter is rich in saturated fat. Although part of it is MCT, it is recommended to limit your intake to one or two tablespoons a day and also include unsaturated fats such as almond butter and olive oil. People with high cholesterol should consult their doctor.

Why Onjil Coconut Butter?

Onjil pure coconut butter is made only from premium coconut flesh, with no sugar, no added oil and no additives. This purity makes it suitable for keto, vegan and gluten-free diets. To see our other plant-based butters, visit the nut butters category.

Frequently Asked Questions

Is coconut butter suitable for the keto diet?

Yes. With about 2 g of net carbs per two tablespoons and high fat content, pure coconut butter is one of the most popular keto foods.

Is coconut butter fattening?

It is high in calories, so in large amounts it can lead to weight gain. In controlled amounts, it helps with satiety and reduces cravings.

Why has my coconut butter hardened?

Coconut fat becomes solid at cool room temperature. With a little warmth it becomes soft and creamy again, and its quality does not change.

Onjil's suggestion: Order Onjil pure coconut butter from the Onjil shop, and browse all our products in the Onjil online store.

Related Articles in Onjil Magazine

• Coconut butter benefits: a tropical superfood
• All diet articles
• Plant-based nutrition plan