Is Peanut Butter Keto?

Many nuts and legumes are high in protein, but when it comes to nut butters, is peanut butter keto? Let's find out! This helpful guide will tell you everything you need to know - including the best alternatives you can eat.

Article Index

•  Benefits of peanut butter
• ⚖️ Negatives of peanut butter
•  Peanut butter carbs and nutrition
• Is peanut butter keto?
• ️ Keto peanut butter substitutes
• FAQs
• Low-carb peanut butter recipes

It might surprise you that there is debate in the keto community about peanut butter. After all, isn't it a good source of protein?

It is, but unfortunately, it also has a lot of oils and salt. Many people say these other ingredients detract from the other benefits.

And yes, peanut butter is low in carbs, but it can also affect the rest of your macros. Plus, it's technically a legume yet treated as a nut.

In this guide, I'll discuss all the good and bad things about peanut butter so that you can make up your own mind about whether to eat it on a low-carb diet.

 Benefits of peanut butter

There is a good bit of nutritional benefit to eating peanut butter. It is rich in essential nutrients such as:

• Niacin
• Magnesium
• Sodium
• Potassium

In fact, potassium is amazing for your heart health!

Peanut butter can aid in weight loss because it can be part of a satisfying snack that keeps you full in between meals. This means you will be more likely to stay within your daily carb limit.

It also has quite a few different types of healthy fats! Studies have shown that these types of fats do amazing things for our bodies, like lower blood pressure, decrease the risk of cardiovascular disease, and reduce "bad" LDL cholesterol.

Plus, it has a good source of vitamin E, which is fantastic for your hair, nails, and skin.

⚖️ Negatives of peanut butter

As healthy as peanut butter is for you, there are also some downsides to it. This is why there is so much debate about whether it is low-carb!

In addition to the healthy fats, peanut butter also has a lot of hydrogenated oils in it. These are unhealthy fats because, just like trans fats, they are proven to increase the risk of diseases.

If you eat too many hydrogenated oils and trans fats, you are at a higher risk for:

• Heart disease
• Cancer
• Inflammation
• Gut issues

Peanut butter is also so delicious that it is easy to eat too much of it!

There are 5 grams of net carbs in 2 tablespoons, so staying within your daily carb limit can be tough if you really love peanut butter.

Finally, it is high in oxalates which are called "anti-nutrients," because too much can actually inhibit the retaining of nutrients. So, if you eat too much peanut butter, the oxalates in it could prevent your body from digesting much-needed nutrition.

 Peanut butter carbs and nutrition

This is how many carbs and other macros are in two tablespoons (32 grams) of peanut butter:

• Calories: 191
• Protein: 7 grams
• Fat: 16 grams
• Total carbs: 7 grams
• Fiber: 2 grams
• Net carbs: 5 grams

Is peanut butter keto?

Yes, I believe that peanut butter is keto-friendly, as long as you eat it in moderation.

I always try to use natural peanut butter. When the only ingredients are roasted peanuts and salt, you know you have a healthy brand.

You can buy a no-stir variety if you don't like stirring the peanut butter all the time.

The most important thing is buying a type of peanut butter with as few ingredients as possible!

Since there are 5 grams net carbs in 2 tablespoons, I suggest eating peanut butter sparingly. You can incorporate a little into your regular diet so easily. Or, add a spoonful to a smoothie or use it as a minor ingredient in your recipes.

️ Keto peanut butter substitutes

If you want to avoid peanut butter on the keto diet, then here are some other types of nut butters you can use instead. All of them can be used in a simple 1:1 replacement!

Almond Butter

Almond butter is thicker than peanut butter and has a grainier texture.

In 2 tablespoons, there are:

• 6 grams of total carbs
• 3 grams of net carbs
• 6.8 grams of protein
• 18 grams of fat

Cashew Butter

Cashew butter has a smoother consistency and a slightly sweeter taste. It is also higher in carbs than peanut butter.

In 2 tablespoons, there are:

• 10 grams total carbs
• 9 grams net carbs
• 6 grams of protein
• 16 grams of fat

Macadamia Nut Butter

One of the best types of nut butter on a keto diet is macadamia nut butter. In 2 tablespoons, there are:

• 4 grams of total carbs
• 2 grams of net carbs
• 4 grams protein
• 20 grams fat

Hazelnut Butter

Do not confuse this with Nutella!

Hazelnut butter is basically hazelnuts pureed with oil and salt. In 2 tablespoons, there are:

• 6 grams of total carbs
• 3 grams of net carbs
• 4.4 grams protein
• 18.2 grams fat

Sunflower Seed Butter

Sunbutter is a delicious peanut butter alternative. In 2 tablespoons, there are:

• 7.4 grams total carbs
• 5.4 grams net carbs
• 5.6 grams of protein
• 16 grams of fat

FAQs

Here are some questions people often ask about peanut butter on the keto diet. If you don't see your question in this list, please leave it in the comments.

Low-carb peanut butter recipes

Now that you know all about healthy peanut butter on a ketogenic diet, here are some of my favorite low-carb snacks that use it. They are all high-fat and low-carb:

• Keto Peanut Butter Fudge only has 1 gram net carb per serving and is made with rich cream cheese..
• Keto Peanut Butter Brownies are a rich and decadent dessert with an amazing chocolate flavor.
• Healthy Peanut Butter Pancakes are delicious any time of day, including after a tough workout.
• Peanut Butter Chocolate Chip Muffins are low in carbs and high in protein - plus, they are easy to grab when you need a quick snack.
• Easy Peanut Butter No Bake Cookies taste like dessert but are packed with enough fat and protein to keep you feeling full until the next meal.

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