Is Peanut Butter Keto? Best Low Carb Options! - KetoConnect (2022)

Peanut butter is a tasty, convenient snack for when you’re on the go. It’s packed full of nutrients like vitamin E, which fights free radicals in your body. But is peanut butter keto-friendly?

Is Peanut Butter Keto? Best Low Carb Options! - KetoConnect (1)

This article goes through everything you need to know about snacking on peanut butter while doing keto. I’ll cover macronutrient content, healthy keto peanut butter brands, yummy recipes and some alternatives.

Table of Contents hide

Can You Eat Peanut Butter On A Keto Diet?

Keto Peanut Butter Nutrition Facts

Health Benefits Of Keto Peanut Butter

6 Healthiest Keto Peanut Butter Options

How To Introduce Peanut Butter Into Your Ketogenic Diet

Alternatives To Keto Peanut Butter

(Video) Great New Keto Products Reviewed | The Best Peanut Butter and Pizza Crusts

Final Thoughts On Eating Peanut Butter On Keto

Can You Eat Peanut Butter On A Keto Diet?

Traditional peanut butter is keto-friendly if eaten in moderation. Even though companies add toxic ingredients like sugars and hydrogenated oils, a serving only contains 10 grams of carbs. But these weird oils trigger inflammation, leading to chronic issues like heart disease and cancer.

But if you can get natural peanut butter that avoids these ingredients, it’s 100% keto-friendly and you won’t have to limit consumption.

This makes for a satisfying snack, and because it has a protein content of eight grams per serving, it keeps you fuller for longer. Peanut butter also has a glycemic index or GI score of 14. So you aren’t spiking blood glucose or insulin levels, promoting insulin sensitivity.

Keto Peanut Butter Nutrition Facts

Two tablespoons of keto-friendly peanut butter contain around:

  • Two grams of net carbs
  • 16 grams of fat
  • Eight grams of protein
  • Three grams of fiber
  • 190 calories

If you love peanut butter and don’t want to eat it in moderation, keto peanut butter is a must. With only two grams of net carbs, you can spread it on your low-carb sandwiches, top it with ice cream or make it in a smoothie.

Now let’s look at some health benefits of eating keto peanut butter.

Health Benefits Of Keto Peanut Butter

Here are some benefits to snacking on peanut butter regularly.

It’s Rich In Essential Nutrients

Peanut butter contains hard-to-find nutrients like vitamin E, iron, potassium and niacin. So eating it can help fill in these nutrients if you lack them.

For example, vitamin E is a fat-soluble vitamin found to reduce oxidative stress caused by free radicals in your body. This oxidative stress is a significant cause behind many chronic diseases like Alzheimer’s, multiple sclerosis and even cancer.

Fortunately, four tablespoons of peanut butter contain 36 percent of your daily vitamin E needs. You can fulfill your remaining requirements with foods like eggs, meat and vegetables.

Peanut Butter Keeps You Full

Because peanut butter offers eight grams of protein and 16 grams of fat per serving, it keeps you full, making it easier to lose weight.

This is because each macronutrient impacts your body differently. Protein lowers ghrelin, the hunger hormone while increasing peptide YY levels, an essential hormone for satiation.

A 2005 clinical trial found that boosting protein intake from 15 percent to 30 percent resulted in overweight participants eating almost 500 calories less. So if you’re looking to lose weight, implement more peanut butter into your diet.

But peanut butter offers even more fat, which is also found to reduce appetite. Fat leaves your digestive track last, promoting fullness. This makes peanut butter a good snacking option to keep you going between meals.

Is Peanut Butter Keto? Best Low Carb Options! - KetoConnect (2)

It Decreases Your Chance Of Getting Heart Attacks And Stroke

Peanut butter has large amounts of monounsaturated fats. Studies find that these monounsaturated fats decrease LDL cholesterol and triglycerides. This means less plaque in your arteries, lowering your risk of heart attacks and strokes.

So if you have a family history of heart disease or stroke, start implementing peanut butter into your diet immediately.

Now let’s cover some of the healthiest peanut butter brands on the market.

(Video) The 10 Best Keto Foods You've Never Heard Of

6 Healthiest Keto Peanut Butter Options

Opt for these alternatives if you want to avoid added sugars and weird oils.

Santa Cruz Organic Peanut Butter

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Best For: Keto dieters looking for yummy low-carb peanut butter that only uses two ingredients.

This organic peanut butter contains no GMO, added sugars, hydrogenous oils, gluten, trans fat or artificial ingredients. This makes it one of the best options for keto dieters because you stay in ketosis and avoid inflammation.

Here’s the macronutrient profile of one serving:

  • Two net carbs
  • 16 grams of fat
  • Eight grams of protein

You’ll only find two ingredients on the label; organic peanuts and salt.

Feel free to choose between the dark or light roast. The dark roast is more robust, making it better for keto sandwiches, while the light option is smoother, which goes well with desserts.

Old Fashioned Crunchy Peanut Butter

Is Peanut Butter Keto? Best Low Carb Options! - KetoConnect (4)

Best For: Anyone who wants a large variety of flavors to choose from.

Like Santa Cruz, Peanut Butter & Co. only uses two ingredients. This way, you know you’re not consuming sketchy additives like high-fructose corn syrup or vegetable oils.

One serving contains:

  • Eight grams of protein
  • Three grams of fiber
  • Four grams of net carbs
  • No added sugars
  • 40 mg of sodium

Peanut Butter Co. sources peanuts from US farmers, so you’re supporting local businesses when buying Old Fashioned Peanut Butter.

But what sets Old Fashioned Peanut Butter apart is it offers flavored peanut butters:

  • Mighty Maple
  • Dark Chocolate Dreams
  • Crunch Time
  • Smooth Operator
  • Cinnamon Raisin Swirl

If you’re overwhelmed by all the options, consider the variety pack. This way, you can try a little bit of each to find which one you like best. So you’ll never get bored of one flavor.

Crazy Richard’s 100% All-Natural Creamy Peanut Butter

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Best For: Those looking to reduce their salt intake.

If you want to reduce your salt intake, consider Crazy Richard’s 100% All-Natural Creamy Peanut Butter.

The only ingredient is peanuts, and they use the natural oils from peanuts to get a creamy texture. So you won’t get chunks that break your keto bread.

One serving of Crazy Richard’s peanut butter contains:

  • 16 grams of healthy fats
  • Two grams of net carbs
  • No added sugars
  • Eight grams of protein
  • 230 mg of potassium

If you’re experiencing keto flu, use Crazy Richards because the high potassium content allows you to boost potassium intake within seconds. Since the texture is so smooth, you can eat it without anything else.

(Video) Keto Peanut Butter Recipe

By eating four tablespoons, you already consumed 460 mg of potassium. This is four times higher than what you’ll find in most supplements.

Kirkland Organic Creamy Peanut Butter

Is Peanut Butter Keto? Best Low Carb Options! - KetoConnect (6)

Best For: Keto dieters who want to use Valencia nuts due to the low aflatoxin levels.

What makes Kirkland unique is it uses Valencia peanuts. These nuts have the lowest amount of aflatoxin. This is a mycotoxin that many doctors consider the most potent naturally occurring carcinogen.

So if you’re eating Kirkland peanut butter, you won’t have to worry about this carcinogen.

Here are the nutritional facts for one serving of Kirkland peanut butter:

  • Four grams of carbs
  • Two grams of sugar
  • 15 grams of fat
  • Eight grams of protein

Also, Kirkland only sources nuts from farms in the US that don’t use pesticides and herbicides like glyphosate.

An interesting fact about glyphosate: Glyphosate was introduced in 1974. And if you look at any graph showing the rate of peanut allergies, it suddenly spikes around this time. So although there aren’t studies linking glyphosate to peanut allergies, it’s a possibility that peanuts don’t cause peanut allergies but rather glyphosate.

Spread The Love NAKED Organic Peanut Butter

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Best For: Keto dieters who’re on a budget.

Spread The Love is a small brand based in California, and its top-quality peanut butter comes in a 16-ounce glass jar. This way, you aren’t consuming BPA and other chemicals found in plastic that can seep into foods. It’s also vegan, GMO-free and sugar-free.

One serving of Spread The Love contains:

  • 180 calories
  • 15 grams of fat
  • Four grams of carbs
  • Seven grams of protein

Spread The Love is an affordable option for those on a budget because it offers a subscription plan. With this monthly subscription, you’ll save money and won’t have to go online to order every time.

Once Again – Natural Old Fashioned Peanut Butter

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Best For: Anyone who prefers the earthy taste of dry, roasted peanuts.

Once Again makes this peanut butter by roasting and grinding peanuts until they’re creamy, and then adding crunches. It only uses dry, roasted, blanched peanuts, so you aren’t eating added ingredients.

A serving of Once Again contains:

  • 190 calories
  • 16 grams of fat
  • Three grams of carbs
  • Three grams of saturated fat

But if you don’t feel like making peanut butter sandwiches all the time, consider these tasty recipes.

How To Introduce Peanut Butter Into Your Ketogenic Diet

Here are some of my favorite, easy-to-make peanut butter recipes.

Peanut Butter Balls

To make these peanut butter balls, you’ll only need three ingredients:

(Video) THREE Ingredient KETO Peanut Butter Cookies in 15 Minutes..

  1. Two cups of peanut butter
  2. A half a cup keto syrup
  3. ¾ cup coconut flour

This only takes three to five minutes to make.

First, mix your peanut butter, keto syrup of choice and coconut flour in a large mixing bowl. If it’s too thick for your liking, pour some milk or water. Next, use your hands to mold the mixture into small balls, place it into the refrigerator for 30 minutes and enjoy!

Is Peanut Butter Keto? Best Low Carb Options! - KetoConnect (9)

Peanut Butter Cookies

This four-ingredient peanut butter cookie is a yummy snack or dessert for when you’re short on time. For this convenient recipe, you’ll need:

  • One cup of peanut butter
  • A half a cup keto syrup
  • One egg
  • One teaspoon vanilla extract

First, preheat your oven to 350 degrees Fahrenheit and line a tray with non-stick paper. Get a large mixing bowl and mix your peanut butter, keto syrup, egg and extract.

Roll this dough into one-inch balls, place it on your non-stick paper and use a fork to gently press it down. The last step is to bake these cookies in your oven for 15 minutes at 350 degrees Fahrenheit. Let it cool for a few minutes and serve when it’s finished!

Is Peanut Butter Keto? Best Low Carb Options! - KetoConnect (10)

Keto Peanut Butter Fudge

Make this keto fudge if you’re looking for a quick snack that helps reduce sugar cravings. It takes a few minutes and requires four ingredients:

  1. A half a cup of butter
  2. A cup of keto peanut butter
  3. Three tablespoons of erythritol
  4. Two teaspoons of vanilla extract

Add your butter and peanut butter to a mixing bowl and pop it in the microwave for a minute, so it melts. Next, whisk this mixture using a hand or electric beater and add the erythritol and vanilla extract.

Once it’s well mixed, get a bread loaf tray and line it with non-stick paper. Pour your mixture into this tray, tap the tray on the table a few times and toss it in the freezer for 30 minutes. When it’s ready, serve and store it in the fridge.

Is Peanut Butter Keto? Best Low Carb Options! - KetoConnect (11)

Alternatives To Keto Peanut Butter

If you’re getting tired of eating peanut butter, try these alternatives.

Almond Butter

A two-tablespoon serving contains six grams of carbs, making it a healthy choice for keto dieters.

Like peanut butter, almond butter offers a lot of vitamin E. This helps with aging since vitamin E improves skin and fights free radicals. But almond butter also has omega 3, which boosts brain power.

Sunflower Seed Butter

Sunflower seed butter is another delicious snack for keto dieters. One serving has six grams of carbs and protein and 18 grams of fat. You can make sunflower seed butter at home using sunflower seeds and coconut oil. But if you don’t have time, many brands also sell quality sunflower butter.

Keep in mind it doesn’t taste like peanut butter. It has an earthy, toasty flavor which goes well with desserts.

Macadamia Nut Butter

Macadamia nut butter is a delicious base for many recipes like stir fry, curry paste or marinades. It has the lowest carbs per serving out of all nut butter. A serving only contains one gram of total carbs, 13 grams of fat and 121 calories.

The low protein and high carb ratio helps increase fat intake. If you’re eating many eggs, meat and fish, you’re already getting plenty of protein. So macadamia nuts provide a quick boost in fat without much protein.

Final Thoughts On Eating Peanut Butter On Keto

Many peanut butter brands use added sugars and hydrogenous oils to make their products taste better and last longer. You want to avoid these ingredients because although they might not knock you out of ketosis, they’ll trigger inflammation.

Instead, opt for healthy nut butter from brands like Santa Cruz, Old Fashioned, Crazy Richard’s, Kirkland, Spread The Love or Once Again.

(Video) Keto Snacks! Peanut Butter (Walden Farms v Legendary Foods)

You could implement peanut butter into your diet by making peanut butter balls, cookies or fudge since it only takes a few minutes, and you can pop it in the fridge and snack on it for the next month.

If you’re getting tired of eating peanut butter, consider alternatives like almond, sunflower or macadamia nut butter.

Looking for other guides on keto friendly foods? Check out our posts on is mayo keto?, is cinnamon keto?, is edamame keto?, is balsamic vinegar keto?, is oat milk keto? and is watermelon keto?

FAQs

Can peanut butter be eaten on a low carb diet? ›

Sticking to natural, unsweetened peanut butter is a great option, especially if you're on a very low carb diet. It contains fewer carbs than sweetened varieties, but still has lots of protein and healthy fats.

What peanut butter is keto approved? ›

What kind of peanut butter is best for keto? "Make sure to look for peanut butters with only up to two ingredients in them: peanuts, and maybe salt," Godfrey says. She recommends Smuckers Natural peanut butter, either creamy or chunky.

Can you eat a lot of peanut butter on keto? ›

Yes. If you eat it in moderation, peanut butter is a keto-friendly and healthy snack to add to your keto diet. The standard ketogenic diet requires you to keep net carb consumption under 50 grams per day.

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

If you're limiting your daily carb intake to 50 grams of net carbs, Whittel says two tablespoons of peanut butter per day will fit nicely into your plan. “Two tablespoons of natural, high-quality peanut butter contains about 185 calories, 16 grams of fat, 8 grams of protein, and 7 grams of total carbs.”

Will peanut butter kick me out of ketosis? ›

The bottom line

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 canned tuna fish keto friendly? ›

Tuna is naturally low in carbs, making it great for the keto diet, but is also low in fiber. This means it's less likely to fill you up on its own, so you'll need to pair it with healthy vegetables. Thankfully, we have 30 irresistible keto tuna meals that will help you benefit from all that tuna has to give.

Is popcorn keto friendly? ›

Popcorn can easily fit into a keto diet with a daily limit of 50 grams of net carbs and can even be included in more restrictive versions of the keto diet. Not to mention, if you're following a keto diet to lose weight, popcorn only has 90 calories per serving.

How many carbs can you have on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Why do I crave peanut butter on keto? ›

Low-sugar varieties of peanut butter are an approved food on many low-carb diets. People eating low-carb diets may crave peanut butter as a carbohydrate substitute, because of its slightly sweet taste, satisfying texture, and nutritional makeup.

What fruit can I eat on keto? ›

9 Nutritious Keto-Friendly Fruits
  • Avocados. Though avocados are often referred to and used as a vegetable, they're biologically considered a fruit. ...
  • Watermelon. Watermelon is a flavorful and hydrating fruit that's easy to add to a ketogenic diet. ...
  • Strawberries. ...
  • Lemons. ...
  • Tomatoes. ...
  • Raspberries. ...
  • Peaches. ...
  • Cantaloupe.
18 Mar 2020

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.

Can you eat sweet potatoes on keto? ›

Are Sweet Potatoes Keto Friendly? Sweet potatoes may be keto friendly in small portions, depending on how you prepare them. However, they are not keto in average serving sizes because they contain too many carbs to easily fit in keto macros.

Can too many calories kick you out of ketosis? ›

Eating more than 50 grams can kick your body out of ketosis ( 2 ). As carbs are your body's preferred energy source, your body will use them over ketone bodies — the main source of fuel during ketosis, which are derived from fats — as soon as a sufficient number of carbs are available ( 2 ).

What can I eat instead of peanut butter? ›

Tree nut butters, such as almond, cashew, walnut, hazelnut, and pecan butters, are great substitutes for peanut butter. They all have similar nutritional profiles and provide heart-healthy fats, fiber, and antioxidants.

Is oatmeal keto friendly? ›

Yes! Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet. And 1/4 cup to 1/2 cup (dry measure) contains only about 12 to 24 g of available carbs.

Is Banana 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 Honey keto friendly? ›

The short answer: no. The long answer: still no, but that doesn't mean honey is bad for you or can't be part of a healthy diet. Honey just happens to be high in carbs––which are healthy and valid sources of fuel for your body in moderation––while the keto diet requires consuming almost no carbs at all.

Are pickles keto? ›

Pickles can be keto-friendly as long as they don't contain added sugar. In general, you should select dill or sour pickles but avoid sweet, candied, and bread and butter ones.

What happens on the first 3 days of keto? ›

When you first start keto dieting, the first day will probably feel great, but eventually, about 2 to 3 days later, the mental and physical fogginess will hit. You may find yourself staring at the wall for extended periods of time, feeling half-drunk, and being unproductive at work.

Are onions keto? ›

Luckily, onions can fit into any diet because of their nutrients, low calories, fiber and flavor – even Keto.

Can I eat mayo on keto? ›

Mayonnaise is a great condiment for the Keto Diet because it contains high fat, low protein, and zero carbohydrates. In fact, it's a fantastic low carb condiment great for any diet.

Is peanut butter good for weight loss? ›

It is an excellent source of protein that contributes to effective weight loss. Peanut butter is also loaded with fibre and a variety of essential vitamins and minerals. Peanut butter is a good source of protein that can promote the feeling of fullness and result in fat loss.

Does peanut butter have carbs? ›

Is Jif peanut butter keto-friendly? ›

Jif Creamy Peanut Butter is not keto-friendly because it is a high-carb processed food that contains unhealthy ingredients like sugar, rapeseed oil, and molasses.

Is it OK to eat sweet potatoes on a low-carb diet? ›

In a low-carb diet, one sweet potato has half of the calories from carbohydrates that you may be allowed. But that's still less than the carb content of a white potato: 35 grams, on average. That's also less than those sweet potato fries. The way they're prepared raises their carb content to about 34 grams.

Can you lose weight eating apples and peanut butter? ›

Apples are an excellent source of fiber, while peanut butter contains protein. Eating these two foods together can help keep you feel full longer. The sustenance apples and peanut butter provide is especially great for people trying to lose weight.

What is the best time to eat peanut butter? ›

Many people eat peanut butter at breakfast, on toast, a bagel, or in a smoothie. Some people use peanut butter in cooking, for example, to make sauces for vegetables. It is also great as a snack.

Does peanut butter reduce belly fat? ›

Peanut butter can help reduce your belly fat. Peanut butter is rich in protein and fibre, which works to keep the stomach full for a long time. If you use normal butter, then it would be better for you to replace it with peanut butter.

Is popcorn keto-friendly? ›

Popcorn can easily fit into a keto diet with a daily limit of 50 grams of net carbs and can even be included in more restrictive versions of the keto diet. Not to mention, if you're following a keto diet to lose weight, popcorn only has 90 calories per serving.

How many carbs can you have on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Why do I crave peanut butter on keto? ›

Low-sugar varieties of peanut butter are an approved food on many low-carb diets. People eating low-carb diets may crave peanut butter as a carbohydrate substitute, because of its slightly sweet taste, satisfying texture, and nutritional makeup.

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.

Are pickles keto? ›

Pickles can be keto-friendly as long as they don't contain added sugar. In general, you should select dill or sour pickles but avoid sweet, candied, and bread and butter ones.

Is oatmeal keto-friendly? ›

Yes! Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet. And 1/4 cup to 1/2 cup (dry measure) contains only about 12 to 24 g of available carbs.

Can you eat grapes 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.

Can I eat a baked potato on a low carb diet? ›

Yes. You can eat potatoes on a Low Carb diet but portion control is essential. Roasted spuds have become the biggest treat food for my most successful weight-loss clients.

Can you eat any potatoes on keto? ›

It may be obvious that white potatoes are too starchy to fit on keto, but so, too, are sweet taters, no matter how you prep them.

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