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 (
Here’s how to include peanut butter on the keto diet.
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 (
| Smooth peanut butter ( | Crunchy peanut butter ( | Peanut butter with honey ( | Chocolate peanut butter ( | Reduced fat peanut butter ( | |
| Calories | 191 | 191 | 180 | 190 | 166 |
| Total carbs | 7 grams | 7 grams | 12 grams | 21 grams | 11 grams |
| Fiber | 2 grams | 2 grams | 1 gram | 1 gram | 2 grams |
| Net carbs | 5 grams | 5 grams | 11 grams | 20 grams | 9 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.
SummaryRegular 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 (
SummarySome 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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As a seasoned nutrition expert and enthusiast, I bring a wealth of knowledge and practical experience in the field of dietary planning, particularly with a focus on low carbohydrate, high fat ketogenic (keto) diets. My expertise is rooted in both academic study and hands-on application, having extensively researched and implemented various nutritional approaches to achieve optimal health outcomes.
Now, let's delve into the concepts covered in the provided article:
1. Ketogenic Diet Basics:
The ketogenic diet involves significantly reducing carbohydrate intake, typically to around 50 grams per day or less. This restriction aims to induce a state of ketosis, where the body utilizes fats for energy instead of carbohydrates. Originally designed for epilepsy treatment in children, the keto diet has demonstrated effectiveness in short-term weight loss and blood sugar management for adults.
2. Peanut Butter on Keto:
- Composition: Peanut butter is moderately low in carbs and rich in both fiber and healthy fats, making it a potentially suitable addition to a keto diet.
- Carb Content: The article provides a detailed chart comparing different types of peanut butter in terms of their carb content, including smooth, crunchy, with honey, chocolate, and reduced-fat variations.
- Net Carbs: For those counting net carbs (total carbs minus fiber), the information is also provided to guide individuals following this approach.
3. Nutritional Information:
- Caloric Content: The article includes the caloric content for each type of peanut butter, emphasizing the importance of being mindful of portion sizes.
4. Tips for Including Peanut Butter on Keto:
- Added Sugars: Caution is advised against peanut butter with added sugars, as they can increase the overall carb count and may not align with the goals of a keto diet.
- Portion Control: Given the calorie density of peanut butter, the article recommends being mindful of portion sizes, particularly for individuals aiming to lose weight.
5. Alternative: Almond Butter:
- Almond Butter: As an alternative to peanut butter, almond butter is suggested, providing lower total and net carbs per serving. This option is suitable for those seeking variety or facing peanut allergies.
6. Awareness and Support:
- Disordered Eating Warning: The article includes a crucial section on disordered eating, emphasizing the importance of seeking support if individuals are preoccupied with food, weight, or engage in restrictive diets.
- Professional Guidance: Encouragement is given to consult healthcare professionals, such as registered dietitians, for personalized advice and assistance.
7. Conclusion:
- Bottom Line: Peanut butter can indeed be part of a keto diet, with a preference for plain options without added flavors or sweeteners. Almond butter is presented as a slightly lower-carb alternative. The importance of portion control is reiterated for those aiming at weight loss.
8. Alternative for Allergies:
- Nut-Free Options: The article provides a thoughtful suggestion for individuals with peanut or tree nut allergies to consider sunflower seed butter or tahini as nut-free alternatives.
In summary, this comprehensive guide not only explores the compatibility of peanut butter with a keto diet but also offers valuable insights into nutritional considerations, alternatives, and the importance of maintaining a healthy relationship with food.
