Is Peanut Butter Keto? (2024)

On a sandwich, in smoothies, or straight out of the jar ⁠— peanut butter is a tasty and healthy staple that’s probably in your pantry right now.

However, if you’re following the low carbohydrate, high fat ketogenic (keto) diet, you may wonder if peanut butter can fit easily into the eating plan.

On a keto diet, your carb intake is drastically lowered to roughly 50 grams per day or less. That may help your body enter a state called ketosis, where you’re using fat rather than carbs for energy.

The diet was originally developed as an epilepsy treatment for children, but it has also shown some effectiveness for short-term weight loss and blood sugar management in adults (1).

Here’s how to include peanut butter on the keto diet.

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Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it’s made.

This chart reviews some different types of peanut butter and their carb content in a 2-tablespoon (32–37 gram) serving.

Some people prefer to count net carbs (total carbs with fiber subtracted) on the keto diet, so we’ve included net carb information, too (2).

Smooth peanut butter (3)Crunchy peanut butter (3)Peanut butter with honey (4)Chocolate peanut butter (5)Reduced fat peanut butter (6)
Calories191191180190166
Total carbs7 grams7 grams12 grams21 grams11 grams
Fiber2 grams2 grams1 gram1 gram2 grams
Net carbs5 grams5 grams11 grams20 grams9 grams

Nutrition info may vary slightly between brands, but for the most part, you can include moderate amounts of smooth or crunchy peanut butter on a keto diet.

However, peanut butter that contains honey or other sweet components like chocolate or fruit preserves may be too high in carbs from sugar to fit easily into a keto diet.

Also, be mindful that reduced fat peanut butter contains more carbs for the same serving size than regular smooth or crunchy peanut butter.

Summary

Regular peanut butter, whether smooth or crunchy, contains about 7 grams of total carbs or 5 grams of net carbs for a 2-tablespoon (32-gram) serving. Other varieties may be too high in carbs to fit easily into a keto diet.

To enjoy peanut butter on a keto diet, there are two key things to keep in mind.

First, check the ingredients for added sugars. Added sugar makes peanut butter sweeter and better for making desserts, but it can increase the carb count.

Additionally, be mindful of portion sizes, especially if you’re trying to lose weight. Peanut butter has a lot of calories for a relatively small serving. A standard serving size is 2 tablespoons (32 grams) ⁠— which may be less than you expect.

If you can’t eat peanut butter or are looking for an alternative that is even lower in carbs, almond butter is a good option. It contains 6 grams of total carbs, or 3 grams net carbs, per 2-tablespoon (32-gram) serving (7).

Summary

Some peanut butter includes added sugars, which increase carb count. Unsweetened, plain almond butter is a slightly more keto-friendly alternative to peanut butter.

Heads up

Trying to “do it right” when it comes to nutrition may feel tempting, but it can backfire.

If you are preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.

Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, body size, socioeconomic status, or other identities.

They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet culture.

Feel empowered to talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.

You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

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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. A 2-tablespoon (32-gram) serving may be smaller than you expect it to be.

Regardless, regular peanut butter in moderate amounts can be easily worked into your daily carb allotment, putting you one step closer to the perfect keto-friendly peanut butter and jelly sandwich.

Just one thing

Try this today: If you are allergic to peanuts or tree nuts, you can try sunflower seed butter or tahini ⁠— which is a paste made from sesame seeds ⁠— as a nut-free alternative.

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Is Peanut Butter Keto? (2024)

FAQs

Is Peanut Butter 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.

Can I eat peanut butter on keto? ›

"Nut butter is high in fat and protein and suitable on a keto diet. Same with peanut butter, almond butter, and sunflower seed butter," says Crandall Snyder. "For me, choosing a variety of nut butters is optimal, since different nuts contain different beneficial vitamins and minerals," Godfrey recommends.

Is Jif peanut butter OK for keto? ›

Jif's no-added-sugar offering contains 17 grams of fat, 8 grams of protein, 7 grams of carbs, and 2 grams of natural sugar per serving. Both follow the set keto ratio making them keto-approved.

Can I have a spoon of peanut butter on keto? ›

A spoonful of peanut butter is a perfect Keto snack! We also recently launched our Keto & No Sugar Added Box so you can snag all your favorites at one time. It's the perfect assortment for peanut butter lovers who are watching their net carbs.

Is peanut butter high in carbs? ›

Low in carbs

Pure peanut butter contains only 20% carbs, making it suitable for a low carb diet. It also causes a very low rise in blood sugar, making it a good option for people with type 2 diabetes ( 7 ).

Are hot dogs good for keto? ›

Hot Dogs Are Keto-Friendly

Hot dogs are made with ingredients that are naturally low in carbs. An average hot dog is about 1.73 grams of total carbs. As for the bun, you can't have a conventional bun in order to follow the keto diet. The average hot dog bun will cost you 24.3 grams of total carbs.

Can you eat popcorn on a keto diet? ›

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.

Are bananas keto-friendly? ›

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

Is cheese keto-friendly? ›

All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.

Are apples keto friendly? ›

Are Apples Keto-Friendly? Apples are generally not considered keto-friendly as they are relatively high in carbs. One medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet.

What fruits are keto-friendly? ›

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

Is cottage cheese good for keto? ›

While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. A ½-cup serving of cottage cheese contains 88 calories, 2.4 g of fat, 4.5 g of carbs, and 11.6 g of protein, per the USDA.

Is jif peanut butter keto-friendly? ›

Jif's no-added-sugar offering contains 17 grams of fat, 8 grams of protein, 7 grams of carbs, and 2 grams of natural sugar per serving. Both follow the set keto ratio making them keto-approved.

Does peanut butter ruin ketosis? ›

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.

Is dark chocolate keto? ›

While 1 ounce (28 grams) of high quality dark chocolate can fit into a keto diet, a larger serving will likely exceed your limit. Dark chocolate can fit into a ketogenic diet. However, it's important to monitor your portions and choose dark chocolate made with at least 70% cocoa to avoid exceeding your carb limit.

Is popcorn keto-friendly? ›

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.

Can you eat bananas on keto? ›

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

What kind of milk can you drink on keto? ›

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options.

How much peanut can I eat a day on keto? ›

How Peanuts Work With Keto. It's not hard to make peanuts fit in with a low-carb, high-fat diet like keto. A ¼ cup of peanuts has about 3g net carbs, 18g of fat, and 207 calories. One serving of peanuts a day will certainly not put you out of ketosis.

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