Is Peanut Butter Keto? Usually, but here’s how to say it
Ah, the peanut butter. Could the healthy fats and proteins come together in a more dreamlike spread? There is no doubt that PB is delicious AF, but can you eat it if you are on a ketogenic diet? Here’s the truth about peanut butter and keto.
Peanut butter is super nutritious.
Yes, it’s high in calories, but that doesn’t mean it’s unhealthy. Your body needs foods that are high in nutrients and high in fat for many important functions. So don’t judge a food just by the number of calories it contains. It is also a good source of magnesium, which may be missing in very low carbohydrate diets.
Here are the deets for a 2 tablespoon (tablespoon) serving of Peanut Butter:
- Calories: 204
- Fat: 16.4 grams (g)
- Protein: 7.2 g
- Crabs: 7.14 g
- Fiber: 1.54 g
- Vitamin E : 19 percent of daily value (DV)
- Niacin: 27 percent of DV
- Magnesium: 13 percent of DV
- Phosphorus: 9 percent of DV
- Manganese: 23 percent of DV
Remember that one serving of PB has about 7g of total carbs and 5.6g of net carbs (that’s total carbs minus fiber). It’s not considered “high in carbohydrates,” but it can take a significant chunk of your daily carbohydrate.
You will generally keep your carbohydrate intake below 50g per day on a keto diet. It helps you achieve and maintain ketosis, a metabolic state in which your body burns fat for fuel.
Generally, peanut butter can fit into very low carb diets (like the keto diet). But the type of peanut butter can affect its carbohydrate content.
Some types of PB are very high in added sugar. Sugar is a carbohydrate, which would make it illegal for people on a keto diet. Flavored PB can contain several teaspoons of added sugar per serving and can contain significantly more total carbohydrates than plain PB.
Technically, you can eat these flavored peanut butters on a keto diet as long as you stick to your daily carb goal. But chances are you don’t want to use half of your total daily carbohydrate intake on a few tablespoons of PB!
Sticking to natural, unsweetened peanut butter is a great option, especially if you are on a very low-carb diet. It is lower in carbohydrates than the sweet varieties, but still has a lot of protein and healthy fats.
If you’re on a keto diet, choosing natural, unsweetened PB is the way to go.
Natural PB should only contain peanuts and salt. These products do not contain added sugars, oils or other ingredients.
Here are some good choices for natural PB:
- Once again creamy peanut butter: 5 grams net carbs per 2 tbsp serving
- Santa Cruz Organics Lightly Toasted Creamy Peanut Butter: 2 grams net carbs per 2 tbsp serving
- Chunky Natural Smucker’s Peanut Butter: 4 grams net carbs per 2 tbsp serving
- Adam’s Organic Crunchy Peanut Butter: 4 grams net carbs per 2 tbsp serving
Remember, when buying PB, avoid flavored and sweet PBs like chocolate, cinnamon, maple, or honey.
Also, remember that peanut butter candies, cakes, and granola bars are high in added sugar. Just because a cup of peanut butter contains PB doesn’t mean it can fit into your keto diet. Always check the nutrition label if you are not sure which product is right for you.
If you’re not a PB lover, there are plenty of other nuts and seeds to enjoy on a keto diet.
Plus, other nuts and seeds contain less carbohydrates than peanuts (which are technically considered a legume).
Here are some other nut and seed butters that can fit into your keto diet:
- Almond butter: 3 grams net carbs per 2 tbsp serving
- Pecan Butter: 1 g net carbs per 2 tbsp serving
- Nut butter: 4 grams net carbs per 2 tbsp serving
- Sunflower butter: 2 grams net carbs per 2 tbsp serving
- Pumpkin seed butter: 2 grams net carbs per 2 tbsp serving
Try pairing nut and seed butters with low-carb, keto-friendly options like celery or adding them to keto-friendly recipes like energy balls.
If you’re a peanut butter lover and you’re on a keto diet, don’t panic. You don’t have to give up your favorite creamy spread.
However, you need to watch your portion sizes and look for ingredients like added sugar if you want to keep your carbohydrate intake below 50g per day.