Peanut butter is a popular, high-fat spread made from roasted peanuts. It’s popularly consumed for its rich, nutty flavor and as a convenient, affordable source of protein and fat. Peanut butter is also relatively low in carbs compared to other common spreads like jam, making it an appealing option for low carb diets like the popular ketogenic diet. But can peanut butter really fit into a low carb lifestyle? Here’s a deeper look at whether and how peanut butter can be included in low carb dieting.
Is Peanut Butter Keto?
The ketogenic or “keto” diet is a very low carb, high fat, moderate protein diet. It’s designed to get your body into a metabolic state called ketosis, where you burn fat for fuel instead of carbs.
Keto guidelines call for limiting net carbs (total carbs minus fiber) to 20-50 grams per day. Exact carb targets can vary based on individual factors.
Two tablespoons (32 grams) of traditional peanut butter provide about 6 grams of net carbs. This represents just 12-30% of the daily target on keto, making peanut butter a relatively low carb choice.
Most natural peanut butters contain just peanuts and maybe a little salt. But many commercial peanut butters add sugars and other ingredients that can raise the carb count. Here are the carb counts for 2 tablespoons of some popular peanut butter brands:
| Peanut Butter | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Jif Creamy | 8g | 1g | 7g |
| Skippy Creamy | 8g | 1g | 7g |
| Peter Pan Creamy | 9g | 1g | 8g |
| Justin’s Classic | 7g | 2g | 5g |
| Smucker’s Natural | 7g | 2g | 5g |
As you can see, they contain 5-8 grams of net carbs per serving, which can easily fit into a keto diet when consumed in moderation.
So in terms of carb count alone, peanut butter can definitely be included as part of a ketogenic diet plan.
Benefits of Peanut Butter on Keto
In addition to being low in carbs, peanut butter offers several other benefits for those on the keto diet:
Plant-Based Fat
Peanut butter is high in fat, which is important for maintaining ketosis. Just 2 tablespoons provide 16 grams of fat – 14 of which are unsaturated. Plant-based fats like peanuts are considered healthier than animal fats. They’re linked to reduced inflammation and oxidative stress.
Protein
With 7 grams of protein per serving, peanut butter is an easy way to help meet protein needs on keto without increasing carbs from grains, legumes or starchy veggies. Getting adequate protein helps retain muscle mass when carb intake is very low.
Vitamins & Minerals
Peanut butter supplies a range of vitamins and minerals, including magnesium, potassium, iron, zinc and B vitamins – nutrients that are sometimes lacking on very low carb diets. Two tablespoons provides nearly 10% of the recommended daily intake for vitamins B3, B5, E and folate.
Fiber
With 2 grams of fiber per serving, peanut butter can help fulfill fiber needs that are often reduced on low carb and ketogenic diets due to the elimination of carb-heavy grains and legumes. Fiber is important for digestive and metabolic health.
Convenience
Peanut butter can be readily incorporated into a keto eating pattern as a quick addition to smoothies, or paired with low carb crackers or veggies for an easy snack or mini-meal when you need convenience.
So peanut butter is not just low in carbs, it also provides other nutritional perks for those looking to stick to a keto diet.
Potential Downsides of Peanut Butter on Keto
While peanut butter can certainly fit into a keto diet, there are some potential downfalls to be aware of:
Allergies
Peanuts are among the most common food allergens, and often require complete avoidance for those with peanut or nut allergies. Allergies and anaphylaxis are contraindications for commencing a ketogenic diet.
Omega 6 Fatty Acids
Peanuts contain mostly omega 6 polyunsaturated fatty acids. While omega 6 fats are essential, diets high in omega 6’s and low in omega 3’s may promote inflammation. Keto dieters can reduce this risk by limiting peanut butter servings and upping omega 3 intake from other foods.
Aflatoxin
Peanuts may contain traces of aflatoxins, toxic compounds produced by certain molds. While this poses a relatively low risk, those with liver conditions like cirrhosis or hepatitis may want to moderate intake or opt for aflatoxin-free brands.
Overdoing It
The rich, creamy texture of peanut butter makes it easy to consume more than intended. Track servings carefully, measuring with a tablespoon. Two tablespoons contain nearly 200 calories, so portions must be controlled to avoid excess calories, slow weight loss or weight gain.
To sum up, downsides are minimal as long as servings are measured, allergies are avoided, and peanut butter intake is balanced with other keto foods.
How Much Peanut Butter Can You Eat on Keto?
When adding peanut butter or any food to keto, portions must be considered. Aim to keep net carbs under 20-50g daily – and caloric intake appropriate for weight management goals.
As carb counts can vary between products, check labels and aim for natural peanut butter with 2 grams net carbs or less per serving. Here are some tips for fitting peanut butter into a keto diet:
– Limit to 1-2 tablespoons (16-32g) daily, counting carbs
– Measure servings carefully rather than estimating
– Enjoy it as part of meals and snacks, not alone by the spoonful
– Pair it with low carb foods like celery, apple slices or keto bread
– Choose creamy or chunky based on preference – carb counts are similar
– Pick natural peanut butter without added sugars
– Stir well before using, as oils separate out
Keeping portions in check will help you enjoy the rich flavor and health benefits of peanut butter while maintaining ketosis.
The Best Ways to Eat Peanut Butter on a Keto Diet
Here are some tasty ways to work peanut butter into low carb keto meals and snacks:
Smoothies: Blend peanut butter into keto protein shakes or smoothies along with healthy fats and low carb fruits like berries. A tablespoon adds creaminess and nutrition.
Fat Bombs: Mix melted peanut butter into keto fat bombs, blending it with coconut oil, cocoa powder, nuts and sweeteners like stevia for low carb energy bites.
Yogurt Parfaits: Layer yogurt with peanut butter and top with low glycemic index fruits like blackberries for a keto parfait.
Apple Slices: Smear peanut butter over apple slices for a snack that offers a nutritious carb/fat/protein/fiber combo.
Celery Sticks: Fill celery stalks with peanut butter for an easy keto snack.
Meat Wraps: Roll turkey or ham slices around peanut butter for a savory low carb wrap.
Oatmeal: Mix a tablespoon of peanut butter into oatmeal made with chia seeds or hemp hearts for an extra protein and healthy fat boost.
Pancakes: Fold peanut butter into keto pancake batters to add moisture, flavor and protein.
Cookies: Make keto peanut butter cookies using almond or coconut flour with erythritol for a sweet treat.
Sauces: Blend peanut butter into reduced carb marinara or creamy Alfredo sauces for an added flavor punch.
Get creative, but keep servings in check. Peanut butter can be used to elevate many keto recipes into deliciously nutritious low carb meal options.
Keto Diet Recipes with Peanut Butter
To help you enjoy peanut butter while sticking to keto, here are some delicious low carb recipes featuring this popular nut spread:
1. Keto Peanut Butter Protein Shake
Blend together…
1 cup unsweetened almond milk
1-2 tbsp peanut butter
1 scoop (25g) vanilla whey or vegan protein powder
1⁄4 cup frozen cauliflower rice
1⁄2 frozen banana
Water and ice as needed
Per 1 serving: Protein 25g, Fat 19g, Net Carbs 9g
2. Peanut Butter Keto Overnight Oats
Mix together and chill overnight…
1⁄2 cup unsweetened almond milk
2 tbsp peanut butter
1⁄4 cup chia seeds
1 tbsp coconut flour
1 tbsp erythritol or Swerve
1⁄2 tsp cinnamon
Pinch of salt
Per 1 serving: Protein 11g, Fat 21g, Net Carbs 13g
3. Low Carb Peanut Butter Smoothie Bowl
Blend then top with…
1 cup almond milk
2 tbsp peanut butter
1 scoop (25g) vanilla protein powder
1⁄4 frozen banana
1⁄4 cup frozen cauliflower
Toppings: chopped peanuts, chia seeds, unsweetened coconut
Per 1 serving: Protein 22g, Fat 21g, Net Carbs 7g
4. Keto Peanut Butter Mug Cake
Mix in a mug and microwave for 1 minute…
2 tbsp almond flour
1 tbsp erythritol
1 tbsp cocoa powder
Pinch of salt
1 egg
1 tbsp peanut butter, melted
1⁄2 tsp vanilla
1 tbsp water
Per 1 serving: Protein 13g, Fat 18g, Net Carbs 4g
5. Healthy Keto Peanut Butter Cookies
Blend together and portion into 10-12 cookies…
1 cup natural peanut butter
1 large egg
1 tsp vanilla
1⁄2 cup erythritol or Swerve
Pinch of salt
Bake at 350F 8-10 minutes.
Per 1 cookie: Protein 5g, Fat 8g, Net Carbs 2g
6. Keto Peanut Chicken Zoodles
Sautee then toss chicken and noodles with…
8 oz. chicken breast, sliced
3 cups spiralized zucchini noodles
1⁄4 cup Paleo peanut sauce (peanut butter, coconut milk, chili paste, lime)
Per 1 serving: Protein 32g, Fat 8g, Net Carbs 7g
So you can certainly still enjoy the savory flavor and creamy texture of peanut butter while following a keto diet. Just be mindful of portions and incorporate it as part of healthy low carb recipes.
Low Carb Peanut Butter Alternatives
If you want to avoid peanuts or limit added oils, these make good substitutions:
Other Nut or Seed Butters: Try almond butter, cashew butter or sunflower seed butter. They have similar nutrition profiles and fewer omega 6’s than peanut butter.
Coconut Butter: Made from pureed coconut flesh, it provides MCTs for energy rather than peanut oils. Use coconut butter in smoothies or fat bombs for plant-based medium chain fats without peanut allergens.
Soy Nut Butter: Look for soynut butter made from roasted soybeans with minimal added oils. It has a similar texture to peanut butter with more protein, fewer carbs and no allergens.
Pumpkin Seed Butter: With a slightly stronger flavor profile, pumpkin seed butter offers zinc and antioxidants without nuts.
Sunflower Seed Butter: Sunflower seed butter has a comparable carb and fat profile to peanut butter, with a milder flavor.
Protein Powders: Add a scoop of collagen protein or keto protein powders to thicken and boost the nutrition of smoothies.
Just check labels to verify carb counts fit your diet whenever opting for natural nut or seed butters. Steer clear of heavily processed, commercial brands with added sugars.
FAQs
Here are answers to some frequently asked questions about eating peanut butter on a low carb keto diet:
Is powdered peanut butter keto-friendly?
Powdered peanut butter has had oils pressed out, retaining the peanut flavor with fewer calories. But this also concentrates carbohydrates. Check labels, as carb counts can reach 16g per serving or more, which likely doesn’t fit a keto diet. Powdered peanut flour would be a better option at just 5g net carbs per serving.
Can you eat peanut butter on keto if you’re allergic to nuts?
Those with peanut or nut allergies should avoid peanut butter, even on keto. Anaphylaxis requires immediate medical attention and is a contraindication for starting a ketogenic diet before discussing with a doctor.
Are peanuts a nut? Can I eat them on keto?
Peanuts are actually legumes, not true nuts. But many with tree nut allergies can tolerate peanuts. That said, always check with your doctor if you have food allergies before adding peanut products like peanut butter to a keto diet.
Is peanut butter inflammatory?
Peanuts contain more omega 6 fatty acids than other nuts and seeds, but have far less than inflammatory vegetable oils. Eating peanut butter in moderation as part of a nutrient-rich keto diet is unlikely to have significant inflammatory effects.
The Bottom Line
Peanut butter can be part of a well-formulated ketogenic diet when consumed in moderate portions. Stick to just 1-2 tablespoons per day, ideally of natural peanut butter. Pair it with non-starchy vegetables or high fat foods rather than eating it alone. Peanut butter provides plant-based fats, protein, vitamins and minerals. Just keep track of servings and balance it out with other keto foods to avoid excess carbs or calories. With a little bit of portion control, peanut butter can be an enjoyable part of a low carb, high fat, ketogenic diet.