Peanut Butter Is Keto-Friendly Unless You Make This One Mistake (2024)

The ketogenic diet (or, as it's affectionately [?] known, "keto") is a diet that makes you question who you are, largely via what you eat.

Or, more accurately, what you can't eat.

If you've ever been on a keto diet, or know someone who has, you know that you have to spend a lot of time Googling and calculating and re-Googling certain foods to determine if they fit into the macronutrient balance you need in order to enter or maintain "ketosis," the state under which your body burns fat for fuel.

And you've also likely faced some very deep, very personal questions about yourself, such as the one you're addressing right now: "Is peanut butter, one of the most delicious foods on the planet, in fact, keto?"

Maybe you even fear the truth: "If peanut butter isn't keto, then what is life in ketosis anyway?"

Peanut butter is clearly high in fat—if you buy the natural kind then you're familiar with that pool of the stuff sitting atop the solids. (Yeah, that's fat!) And the keto diet prizes fats in such a way that some suggestions recommend you consume 70 percent of your daily calories from fat.

So, because peanut butter is high in fat and also naturally low in carbohydrates, of which you're required to eat very little of on a ketogenic diet, then you're in the clear, right?


"Peanut butter can be a part of a keto diet since it contains mostly fats and protein with very little carbohydrates," says Dara Godfrey, M.S., R.D., a registered dietitian in New York City.


Except, before you grab a soup spoon and start digging straight into the jar (you know you do it). there are a few important details to consider.

Is peanut butter keto?

Yes, but there's a catch.

On a ketogenic, the caloric breakdown usually falls in place as so: 60 to 80 percent of your daily calories come from fat, 20 to 30 percent from protein, and the rest from carbs. (This usually amounts to little more than 30 grams of carbs daily. And yeaaaaah that's practically nothing.)

Peanut butter is high-fat, low-carb—unless you're buying flavored peanut butters that load up on one threat to ketosis: sugar.

"The keto diet is all about staying in the nutrient ranges, so avoiding added sugars is key," says Jessica Crandall Snyder, R.D.N., of Vital RD in Denver and spokesperson for the Academy of Nutrition and Dietetics.

So fair warning: "Most peanut butters on the market add sugar into their product," says Dara Godfrey, MS, RD, a registered dietitian in New York City.

If you're serious about keto, make sure you're reading labels for peanut butter with no added sugars.

Important note: Peanuts naturally contain sugars so it's incredibly difficult, if not impossible, to find a peanut butter with no sugar—it's the added sugars that you need to watch out for.

What kind of peanut butter is best for keto?

"Make sure to look for peanut butters with only up to two ingredients in them: peanuts, and maybe salt," Godfrey says. She recommends Smuckers Natural peanut butter, either creamy or chunky.

Smucker's Natural Chunky Peanut Butter

Peanut Butter Is Keto-Friendly Unless You Make This One Mistake (1)

She points out that in a two-tablespoon serving, most natural peanut butters contain 6 to 7 grams of carbohydrates. Subtract the carbs that come from fiber, and you're looking at 2-4 grams of net carbs. "Most of the carbohydrates it does contain comes from fiber carbs, which break down much more slowly in our digestive tract than carbohydrates coming from sugars," Godfrey says.

Another note about choosing a keto-friendly peanut butter: Most "low fat" or "reduced fat" brands add in sugar, Godfrey says.

Are nut butters, in general, keto?

"Nut butter is high in fat and protein and suitable on a keto diet. Same with peanut butter, almond butter, and sunflower seed butter," says Crandall Snyder.

"For me, choosing a variety of nut butters is optimal, since different nuts contain different beneficial vitamins and minerals," Godfrey recommends. "Almonds have calcium, cashews are rich in iron and magnesium, [and] walnuts are high in omega-3s."

Finally, we hate to break it to you, but you're going to want to pass on the Nutella—even though it does contain hazelnuts. Those 19 grams of carbs in every two-tablespoon serving aren't going to help you stay in ketosis.

Peanut Butter Is Keto-Friendly Unless You Make This One Mistake (2)

Peanut Butter Is Keto-Friendly Unless You Make This One Mistake (2024)


Peanut Butter Is Keto-Friendly Unless You Make This One Mistake? ›

Peanut butter is high-fat, low-carb—unless you're buying flavored peanut butters that load up on one threat to ketosis: sugar.

Is peanut butter keto yes or no? ›

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.

Can peanut butter kick you out of ketosis? ›

You can enjoy two tablespoons of this popular spread at a time, even up to five tablespoons, without going over 50 grams of carbs in a day (the upper limit for the standard keto diet) and getting kicked out of ketosis. Also, this amount should leave room for other foods even after eating peanut butter.

Which peanut butter is keto-friendly? ›

Smucker's Natural Creamy Peanut Butter

You don't expect it with a brand so associated with jelly, but Smucker's natural creamy peanut butter is great for keto.

Is jif peanut butter good for keto? ›

Is Peanut Butter Keto-Friendly? In general, registered dietitian Abigail Rapaport Fay, RDN, says that natural peanut butter is absolutely keto-friendly. This is because it follows the ratio of high fat, moderate protein and low carb (and low sugar).

Is popcorn ok for keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Is banana keto-friendly? ›

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

Is cream cheese keto? ›

Cream cheese: Cream cheese is very popular in the keto diet. At only 84 calories per 1 ounce serving, it has 1 gram of carbs and 2 grams of protein but packs 8 grams of fat per serving. It can be a keto-friendly snack or meal addition when more fat is needed.

Are apples keto-friendly? ›

Are Apples Keto-Friendly? Apples are generally not considered keto-friendly as they are relatively high in carbs. One medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet.

Is cottage cheese keto? ›

While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. A ½-cup serving of cottage cheese contains 88 calories, 2.4 g of fat, 4.5 g of carbs, and 11.6 g of protein, per the USDA.

What fruits are on keto? ›

9 Nutritious Keto-Friendly Fruits
  • Avocados. Though avocados are often referred to and used as a vegetable, they're biologically considered a fruit. ...
  • Watermelon. Watermelon is a flavorful and hydrating fruit that's easy to add to a ketogenic diet. ...
  • Strawberries. ...
  • Lemons. ...
  • Tomatoes. ...
  • Raspberries. ...
  • Peaches. ...
  • Cantaloupe.
Mar 18, 2020

How many carbs a day on keto? ›

On the keto diet, you are allowed to have no more than 50 grams of net carbs per day – and the fewer, the better! But by focusing on “net” rather than “total” carbs, you won't be denying your body the essential fiber it needs for proper function.

Is honey keto-friendly? ›

Honey is 100% carbohydrate, so it isn't part of the keto diet plan. For reference, one tablespoon of honey contains 17.2 grams of sugar. If you want to kick yourself out of ketosis, honey is a good way to do that. But what about other “healthy” sugar alternatives?

Is peanut butter a good or bad carb? ›

Peanut butter is a relatively low-carbohydrate food that contains good amounts of fats and protein, as well as some fiber. These characteristics mean that peanut butter, with no added sugar, does not have a significant impact on blood glucose levels. This means it can be a good option for those with diabetes.

What nuts can I eat on keto? ›

Here are some of the best keto-friendly nuts:
  • Almonds. Almonds are versatile and widely available low-carb nuts. ...
  • Macadamia nuts. Macadamia nuts are low-carb tree nuts grown in Australia. ...
  • Pecans. Pecans are an excellent source of low-carb, high-fat nutrition for your keto diet. ...
  • Brazil nuts. ...
  • Walnuts. ...
  • Hazelnuts. ...
  • Pine nuts.
Feb 10, 2023

Is peanut butter good for weight loss? ›

Peanut butter is high in protein, aiding weight loss, but it is rich in calories, so it can help you gain weight if you consume too much of it. Nuts are some of the healthiest things you can eat, providing proteins, healthy fats, and a range of vitamins and minerals.

How do you eat peanut butter without carbs? ›

Spread it on keto-friendly bread, mix it into smoothies, or incorporate it into desserts with almond or coconut flour. For creative peanut butter recipes and ideas, explore our Quora Space on Keto and Nut Butters.

Top Articles
Latest Posts
Article information

Author: The Hon. Margery Christiansen

Last Updated:

Views: 5584

Rating: 5 / 5 (50 voted)

Reviews: 89% of readers found this page helpful

Author information

Name: The Hon. Margery Christiansen

Birthday: 2000-07-07

Address: 5050 Breitenberg Knoll, New Robert, MI 45409

Phone: +2556892639372

Job: Investor Mining Engineer

Hobby: Sketching, Cosplaying, Glassblowing, Genealogy, Crocheting, Archery, Skateboarding

Introduction: My name is The Hon. Margery Christiansen, I am a bright, adorable, precious, inexpensive, gorgeous, comfortable, happy person who loves writing and wants to share my knowledge and understanding with you.