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 follow the low-carb, high-fat ketogenic (keto) diet, you might be wondering if peanut butter can easily fit into the diet.
On a keto diet, your carbohydrate intake is drastically reduced to around 50 grams per day or less. This can help your body enter a state called ketosis, where you use fat instead of carbs for energy.
The diet was originally developed as a treatment for epilepsy 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 fats. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it is made.
This chart reviews 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 also included information on net carbs (
Nutrition information may vary slightly from brand to brand, 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 canned fruit may be too high in carbs from sugar to fit easily into a keto diet.
Also, keep in mind that reduced-fat peanut butter has more carbs for the same serving size than regular smooth or crunchy peanut butter.
Summary
Regular peanut butter, whether smooth or crunchy, contains about 7 grams of total carbs or 5 grams of net carbs for a 2-tbsp (32-gram) serving. Other varieties may be too high in carbs to easily fit into a keto diet.
To benefit from 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.
Also, pay attention to portion sizes, especially if you’re trying to lose weight. Peanut butter packs a lot of calories for a relatively small serving. A standard serving is 2 tablespoons (32 grams)—which may be less than you expect.
If you can’t eat peanut butter or are looking for an even lower carb alternative, almond butter is a good option. It has 6 grams of total carbs, or 3 grams of net carbs, per 2 tablespoon (32 gram) serving (
Summary
Some peanut butters contain added sugars, which increase the carb count. Plain unsweetened almond butter is a slightly more keto-friendly alternative to peanut butter.
Peanut butter can definitely be part of a keto diet, but it’s best to stick to simple options without added flavors or sweeteners. Almond butter is also a good choice and its carbohydrate content is slightly lower.
Also, you need to be careful about your portion sizes if you’re trying to lose weight. A 2 tablespoon (32 gram) serving may be smaller than expected.
Either way, regular peanut butter in moderate amounts can be easily incorporated into your daily carb intake, bringing you one step closer to the perfect keto-friendly peanut butter and jelly sandwich.
