Butter Coffee: Can It Help Your Keto Diet?

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Butter Coffee Keto

Are you looking for a keto-friendly beverage? If so then one option is butter coffee keto. In recent years Bulletproof Coffee has been trending and butter coffee is a DIY version of this popular beverage. People have historically added milk or cream to their coffee. Butter is another dairy product but you might be wondering if it’s a good option for people on the Keto Diet. In order for food or drinks to be Keto-friendly, they must be low-carb and high-fat. It might be surprising but butter coffee was first made over a thousand years ago in Ethiopia. It’s been trending recently in part due to the Keto Diet.

What’s this coffee all about? While Bulletproof coffee is a commercial brand you can make DIY butter coffee at home. The healthiest ingredients include organic coffee, grass-fed butter, and coconut oil. Coffee is often considered a zero-calorie beverage while butter is sky-high in saturated fat. The coconut oil adds more healthy fat. Coffee is already a super-healthy food that’s high in nutrients like antioxidants. The problem is people often add tons of unhealthy ingredients like white sugar, non-dairy creamer, sweetened chocolate, and store-bought whipped cream. Butter basically takes milk/cream to the next level by adding extra healthy fats.


What Is Butter Coffee?

As with many “inventions,” it’s not known when coffee was first drunk as a beverage. However, the popular drink originated in Ethiopia and was first used as a drink or medicine. There are several legends. One is of a shepherd observing one goat getting an energy boost after eating coffee berries, but there’s no solid proof it’s true.

Brewed coffee and green tea are widely considered to be some of the healthiest beverages on the planet besides water. Studies show a cup of java can offer several health benefits including:

  1. Antioxidants
  2. Fiber
  3. Mood Boost
  4. Pain reliever
  5. Lower risk of disease (type-2 diabetes, Parkinson’s, colon cancer, MS)

Bulletproof Coffee was launched in 2017. You can make a DIY version that includes organic coffee, butter, coconut oil, and vanilla (optional).

Bulletproof’s founder Dave Asprey tried something called “yak butter tea” near a Tibet mountain. That’s how he was inspired to launch a product that featured the coffee/butter combo.

However, the practice can actually be traced to 9th century Ethiopia. It’s believed the first coffee berries were discovered in the African country during the 800s, which was mixed with a type of butter known as “ghee.” The process made it easier to transport their coffee for quick energy boosts.

The Ethiopian coffee is even featured in a special coffee ceremony that involves roasting fresh beans. Sometimes they added other ingredients to their cup of coffee including salt or spices. The coffee is even paired with popcorn so you’ll get two healthy versions of some super-popular foods.

Butter/Bulletproof coffee is quite easy to make. After brewing coffee you’ll have to add coconut oil (1-2 TBSP) and grass-fed butter (1-2 TBSP). If you’re lactose intolerant then ghee (clarified butter) is an alternative.

Then just use a blender/food processor to mix the ingredients for about 30 seconds. The coffee should look like a latte with foam at the top.


If you’re on the keto diet then one beverage to consider is butter coffee keto. Butter coffee dates back to the 800s but has been trending in recent years. It contains 0 carbs and 50g of good fat, which makes it a keto-friendly beverage. 


Why Is Butter Coffee Keto?

So, let’s look at the nitty-gritty of butter coffee to figure out if it’s keto-friendly.




First, there are 445 calories, which is quite high for a healthy beverage. In fact, many people feel full after one cup so you could just pair it with a low-carb item to make it a meal.

It’s worth noting that while you’re getting about 450 calories it’s not like the empty calories provided by white sugar or fake cream.



This is a critical issue for the keto diet since it’s a low-carb diet. One of the main rules of keto is to maintain low total carbohydrates under 50 grams of carbs/day. Carbs should generally make up a maximum 10% of carbs and as low as 5%.



Butter coffee provides 50g of total fats.  About 8% of the coffee’s fat is saturated fat. There’s a lot of debate among health experts about whether or not saturated fat is healthy. There are mixed results from studies about whether or not saturated fat boosts the risk of heart disease.

So, the big question is how you can offset the high saturated fats in butter coffee. Studies show that adding some poly-unsaturated fats to your diet might help to lower your heart disease risk. This includes options like fatty fish (tuna, sardines, herring, salmon, and mackerel), nuts, and seeds.



Vitamin A is the main one you’ll get from coffee with butter. You’ll get 20% of your recommended daily intake (RDI). This vitamin is important for vision, skin, and immune system.

Coffee with butter also contains some other vitamins. They include Vitamin Bs, E, and K. However, the amount is small so you should make sure to eat a well-balanced diet to get enough vitamins like Potassium.

The main question mark about butter coffee’s nutrition is saturated fat.


Butter Coffee: Pros and Cons

As with other fad foods/drinks, it’s important to separate fact from fiction. While butter/Bulletproof coffee has many fans, it doesn’t make it the healthiest beverage per se. Here are some key issues to consider:



The high-fat content of butter coffee is provided by butter and coconut oil. This can help people feel fuller. Various studies show that MCTs might help people feel less hungry. This is certainly a plus in terms of appetite control.

Meanwhile, it’s also worth noting that there’s no strong proof that MCTs themselves can produce weight loss. In other words, you’ll still have to create a “caloric deficit” in order to shed pounds/weight while on the keto diet.



The good news is dietary cholesterol usually has little effect on people’s cholesterol levels. The bad news is about one-quarter of people are highly likely to have blood cholesterol spikes due to high-cholesterol foods/drinks. If you’re in that group you should probably consider other options.



Many people have the notion that butter coffee provides much longer-lasting energy than coffee with white sugar. It’s possible that butter causes the body to absorb caffeine better and make the effects longer. However, the difference is probably small.

Fans of butter coffee often claim the butter’s MCT oil provides long-lasting energy. However, the short-chain length probably causes the body to absorb the oil faster.



While butter coffee can provide health benefits like fats, antioxidants, and Vitamin A, this doesn’t mean it’s a good “meal replacement” option. This coffee is loaded with calories. While they’re not really “empty” calories, a high percentage is from fat.

This means you’re getting fewer nutrients like vitamins, minerals, and protein. Some better options are oatmeal wth berries or scrambled eggs with spinach although you could occasionally have butter coffee keto.

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