Peanut butter is a pantry staple for anyone with a sweet tooth and fitness enthusiasts in need of a quick protein boost, but it can also be a solid keto-friendly snack. Packed with healthy fats, protein, and minimal carbs, peanut butter is a satiating option for low-carb dieters.
Not all brands are created equal, though. Some have added sugars and oils that can derail your goals and knock you out of ketosis. Our guide includes tips for choosing the right product, nut butter alternatives, and delicious peanut butter recipes to support weight loss and fuel you up.
Nutrition Content
The nutritional content of peanut butter can vary by brand. An all-natural peanut butter without added sugars contains about 2.2 grams of net carbs, 8 grams of fat, and 4 grams of protein in a tablespoon serving size, making it a keto-friendly food.
Popular grocery store brands with added sugars or flavorings can easily have double the total carb content, so they’re not as good for keto snacks.
Peanut butter has health benefits beyond weight loss and ketosis, though. Roasted peanuts, the main ingredient, contain substantial amounts of health-boosting fatty acids, protein, and micronutrients like vitamin E, magnesium, potassium, zinc, and phosphorus. (1)
What can make spreads bad are high amounts of added sugar and trans fats from partially hydrogenated oils. Some manufacturers keep those ingredients to a minimum or stick to healthier choices like coconut oil, sea salt, and natural low-carb sweeteners like monk fruit or stevia.
Reading nutrition labels to know exactly what goes into your jar, even beyond the carbs in peanut butter, is the best way to ensure you buy a spread that meets your nutritional needs. It’s even more important if you eat a low-carb diet.
Not sure where to start with the exact amount of carbs, protein, and fat you need to reach your goals? Our Keto Calculator can help.
Can It Kick You Out of Ketosis?
You can eat peanut butter on a low-carb diet. If keto-friendly peanut butter was your only source of carb intake for the day, you could consume up to 16 tablespoons for 48 grams of total carbs in a single day.
Variety is best on any diet, though, so we recommend up to 5 tablespoons per day to avoid getting kicked out of ketosis. This amount leaves room for other foods even after eating peanut butter.
If you’re on a cyclical keto diet, you may want to increase your servings on carb-up days. This type of carb-cycling approach typically works best for active people like athletes. If you’re sensitive to carbs, though, it’s best to start small and watch your blood sugar and ketone levels.
Choosing Peanut Butter for a Keto Diet
It can be challenging to choose between all your options when shopping for peanut butter. Here are some tips to help you gain more clarity on which to choose.
Simple Ingredients Are Best
Whether you like crunchy peanut butter or creamy peanut butter, what’s on a label matters most when you’re choosing which to buy.
Many classic peanut butter brands like Skippy, Smucker’s, and Jif contain no less than 10 ingredients, including high-fructose corn syrup, corn syrup, and dextrose. As a rule of thumb, opt for peanut butter with the fewest ingredients on a label.
Natural peanut butter options contain mostly peanuts. (Many of the regular brands have natural versions now, but read labels for any sneaky additives.) Regular salt or sea salt is fine, too. In fact, it’s great for you if you’re on a low-carb diet for your sodium needs.
Steer Clear of Added Sugars
Many commercial peanut butters are packed with added sugar. Whether you’re on a keto diet or not, you’re better off avoiding sugar as much as possible. A high sugar intake increases your risk of heart disease, diabetes, weight gain, and certain cancers. (2)
Try to steer clear of low-fat peanut butter, too. The amount of sugar tends to be higher in low-fat or non-fat products than in regular versions, and fat content is a good thing when you’re on keto.
Check That It’s Non-GMO
Always check the label on your peanut butter for the Non-GMO Project Verified label. This assures you that the peanuts used aren’t genetically modified, which is the case with some peanuts on the market.
There is some concern surrounding genetically modified crops. Some researchers argue that they present health risks, such as developing antibiotic resistance, but studies are ongoing. (3)
We believe it’s always best to err on the side of caution and choose non-GMO products as much as possible.
Be Cautious of Hydrogenated Oils
Hydrogenated oils extracted from plants like soybean and corn are often added to peanut butter to keep the oil and particles from separating. That’s how brands achieve a homogenous, even mixture.
The downside of hydrogenated oils is that they contain trans fats, leading to insulin resistance, obesity, type 2 diabetes, and atherosclerosis. (4)
Avoid the “no-stir” varieties when purchasing peanut butter, as they’re likely made with vegetable oils. You may have to stir the separated oil and peanut butter every time, but that’s nothing compared to getting sick down the road.
Don’t Stress Over Aflatoxins
You may have heard about aflatoxin exposure as a concern around peanut butter. Aflatoxins are a family of toxins found in crops, including peanuts and tree nuts.
Studies have found that long-term exposure increases your risk of liver cancer, malnutrition, and impaired immune function. (5)
While this is a real concern, the USDA and FDA have implemented guidelines to minimize risk, including closely monitoring susceptible crops and imported products. (6)
The Best Peanut Butter Alternatives
Other types of nut butter and seed-based spreads make excellent substitutes for peanut butter since they’re also low in net carbs and full of healthy fats. It’s still essential to read labels and avoid ingredients like added sugar that aren’t good for your health or ketone production.
Popular options include:
- Macadamia nut butter
- Almond butter
- Pecan butter
- Cashew butter
- Walnut butter
- Pistachio butter
- Hazelnut butter
- Sunflower seed butter
Some high-quality keto brands offer nut butters that combine low-carb nuts with medium-chain triacylglycerides (MCTs) for an energy boost and antioxidant punch.
Keto Peanut Butter-Based Snacks
If you’re looking for other ways to enjoy low-carb peanut butter other than making keto toast or eating it straight from the jar, try exploring these creative peanut butter recipes:
- Chocolate Peanut Butter Smoothie: This smoothie recipe is packed with healthy fats. It can also double as a post-workout recovery treat.
- Peanut Butter Cookies: You’ll need only 5 ingredients and a total prep time of 15 minutes to make these sweet and chewy cookies.
- No-Bake Peanut Butter Balls: This is the perfect snack to make when you’re short on time and need something resembling chocolatey peanut butter cups.
- Peanut Butter Nola Bars: Gluten-free and with only 2-3 grams of net carbs, these bars fit into your keto meal plan.
- Creamy Peanut Butter Mousse: This no-bake, gluten-free, sugar-free dessert is just as tasty as heavier options.
- Peanut Butter and Jelly Bites: PB&J fans, this one is for you. These bites offer all the flavor of the classic sandwich without the carbs.
Other Benefits of Peanut Butter
Peanuts have a favorable macronutrient and micronutrient profile for any diet, as long as you’re not on a low-fat diet. That makes them a great snack choice for nearly anyone looking to optimize their health.
As long as you buy nut butter with quality ingredients, you get more protein, reduce cravings, and lower your heart disease risk with a more balanced cholesterol profile. (7) They’re good for your cognitive health and stress responses, too. (8)
We’ve already listed a few of the rich nutrients in peanuts’ nutritional profile, but when combined together, peanut butter can support immune function and healthier glucose levels. That’s also true for other high-fat, low-carb alternatives like almond butter.
That’s all good news for fans of nut butter watching their carb counts and their health.
The Takeaway
When it’s at its best and free from added sugar and unhealthy ingredients like hydrogenated oils, peanut butter is a delicious, keto-friendly snack that’s low on carbohydrates. It can be great for supporting weight loss on any diet when consumed in the right amounts.
Limit yourself to 5 tablespoons per day on keto, measure your blood sugar and ketone levels if needed, and feel free to explore different ways to eat it. For additional support, talk to your nutritionist or healthcare provider about adding more high-quality fats to your diet.
Already on board with keto? Check out more of our favorite keto-friendly recipes to cover everything from breakfast to snacks in between meals.