Peanut butter is one of the tastiest, most popular spreads in America. Whether you take a spoonful straight out of the jar as a midnight snack or mix it in with your protein shake, peanut butter is good with pretty much everything.
And with keto now established as a staple diet, people worldwide are looking for low-carb snacks to complement their lifestyle and stay under their daily carb limit.
So is peanut butter the ultimate low-carb keto snack? Does it have a place in your ketogenic diet plan?
Generally, yes. Peanut butter is a high-fat, moderate-protein, and low-carb food. But, as you're about to find out, not all brands of peanut butter are equal — some commercial brands contain unhealthy ingredients and added sugars, which can spike the net carb amount.
In this article, we'll be covering:
- What is peanut butter?
- Is peanut butter keto?
- Benefits of eating peanut butter
- Downsides to peanut butter
- Best keto-friendly peanut butter brands
- How classic peanut butter brands compare
- Other nut butters
What is peanut butter?
Peanut butter, scientifically known as Arachis Hypogaea, is a bedrock spread in American culture. Unlike other snacks, peanut butter is considered an unprocessed food, made by simply grinding up roasted peanuts until they turn into a paste.
First popularized by prolific agricultural scientist George Washington Carver, peanut butter rose in prominence during Carver's numerous campaigns to encourage peanut consumption in order to offset the nutrient depletions brought on by excessive cotton farming[*].
Peanuts are actually considered a legume rather than a tree nut, placing them in the same family as soybeans, lentils, and peas. But, since peanuts have a practically identical nutrient breakdown as tree nuts, most people consider it a nut.
Is peanut butter keto?
Yes. If you eat it in moderation, peanut butter is a keto-friendly and healthy snack to add to your keto diet.
The standard ketogenic diet requires you to keep net carb consumption under 50 grams per day. At just 4 net carbs per serving, you can safely consume peanut butter as long as you stick to low-carbohydrate varieties and stay under your total daily carb intake.
The allure of peanut butter on keto also comes from its perfect macronutrient ratio. Two tablespoons of all-natural peanut butter contains[*]:
- Calories: 188
- Total Fat: 16g
- Total Carbohydrate: 6g
- Dietary Fiber: 1.9g
- Net Carbs: 4.1 g
- Protein: 8g
Peanut butter is also great:
- As a pre-workout snack to help fuel your exercises when carbohydrates are restricted.
- To satisfy sugar cravings that may arise in the initial stages of keto.
- When you want to stay in ketosis while traveling and have limited food options.
But remember — everything in moderation!
If you are incorporating peanut butter into your keto diet plan, it's crucial that you track the exact amount you are consuming because it's extremely easy to overeat. Peanut butter is delicious, and while a spoonful here or there can feel safe, if you snack too much in a single day you'll definitely blow past your limit.
The best way to prevent this is to measure out your snacking in tablespoons and to always check the nutrition label to make sure you choose peanut butter brands that skip any unhealthy ingredients like added sugars, vegetable oils, or trans fats.
Benefits of eating peanut butter
Peanut butter is packed with nutrients and dietary fats, making it a great snack for people who are frequently out and about while on the ketogenic diet.
Here are a few benefits of peanut butter consumption:
- Nutrient-dense. All-natural peanut butter contains ample amounts of healthy micronutrients including niacin, magnesium, sodium, potassium, and vitamin E[*].
- Macronutrient ratio. With a low carbohydrate, moderate protein, and high-fat macronutrient breakdown, peanut butter fits the ketogenic recommendations perfectly[*].
- Great energy boost. The healthy fat content provides your body with the necessary calories to maintain sustained energy throughout the day without worrying about the extreme highs and lows that come with sugar highs and processed carbohydrates.
- Abundant in monounsaturated fat. Studies have shown that these types of fats can help lower blood pressure, reduce "bad" LDL cholesterol, and even decrease cardiovascular risk[*].
- Good source of fiber. Fiber has been shown to help lower the risk of stroke, obesity, gastrointestinal diseases, high cholesterol, and high blood pressure[*].
- Keeps you full. Peanut butter helps you stay satiated so you aren't constantly craving food in between meals. This helps you lose weight by eating fewer calories overall.
Downsides of peanut butter
One primary concern of peanut butter consumption on a ketogenic diet is the quality of the ingredients. Many commercial peanut butter brands in food stores contain harmful, inflammatory ingredients like hydrogenated oils and trans fats which have been proven to increase the risk of various health diseases.
In fact, studies have shown that hydrogenated oils were linked to the increase in:
If you want to incorporate peanut butter into your low-carb or ketogenic diet, we recommend avoiding commercial brands like Jif and Skippy because they tend to contain these added ingredients.
Instead, stick to all-natural peanut butters without all of the unnecessary trans fats, hydrogenated oils, and sugars.
Here are a few additional (potential) cons to peanut butter:
- Easy to overeat. Since nuts are high in calories, it's very common to eat too much without noticing. In fact, just one extra tablespoon of peanut butter is approximately an additional 94 calories, which could easily exceed your daily calorie allowance!
- Higher risk for pesticide contamination. Since commercial peanut crops are a part of big business, many farmers must use pesticides to prevent them from being destroyed. Peanuts also have a thin shell so all of the toxic pesticides have a higher chance of entering the peanut, but opting for higher-grade brands reduces this risk.
- High in oxalates. Oxalate is an antinutrient which means it prevents certain minerals from being absorbed and used by your body. This can cause kidney stones in certain individuals who have large amounts of oxalate in the body[*].
Best keto peanut butter brands
In this list, we've excluded all products that add palm oil to their peanut butter. Companies add palm oil and other oils like grapeseed to create “no-stir” products, but there are a litany of environmental and public health issues with palm oil[*], and there are also nutritional concerns about cholesterol[*].
While some companies do source better palm oil than others, it's still a loaded ingredient that we'd rather avoid. So if you'd also like to skip the palm oil, then opt for "stir" products. Sure, it's a bit of work, but it's worth knowing you're eating just peanuts!
Okay! Here are our favorite keto peanut butter brands (all based on a typical 2 tablespoon serving).
1. Teddie All Natural Peanut Butter
Teddie has been around since 1925, slinging the same peanut butter they always have. They avoid palm oil and other modern industry additives and stick to doing what they do best: using just peanuts and salt to make an incredible snack.
Per serving: 190 calories, 16g fat, 4g net carbs, 8g protein
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2. Crazy Richard's 100% Peanut Butter
Nutritionists are in love with Crazy Richard's[*] and for good reason. It's no-frills approach and amazing taste is hard to beat, and you won't find a lower net carb count in peanut butter.
Per serving: 180 calories, 16g fat, 2g net carbs, 8g protein
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3. Trader Joe's Peanut Butter
If you're a Trader Joe's fanboy like me, then rest assured knowing that TJ's will come through for you on the PB front. Their classic peanut butter (either creamy or crunchy) doesn't have any ingredients that shouldn't be there.
Per serving: 190 calories, 16g fat, 4g net carbs, 7g protein
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4. 365 Everyday Value Creamy Peanut Butter
If you're a Whole Foods or Amazon shopper, then go with this exact 365 product. Other Amazon peanut butters can have palm oil or added sugar, so remember to skip it if it is no-stir or has added sugar.
Per serving: 200 calories, 17g fat, 4g net carbs, 8g protein
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5. Kroger Natural Creamy Peanut Butter
Similar to Amazon, Kroger's peanut butters vary in keto-friendliness depending on the kind you get. This natural “stir” peanut butter is the best and cheapest option, with just 4g of net carbs and no added oils.
Per serving: 190 calories, 16g fat, 4g net carbs, 8g protein
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6. 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. It only has peanuts and salt, and the high protein, low net carb content make it a great choice.
Per serving: 190 calories, 16g fat, 4g net carbs, 8g protein
What about "classic" peanut butter brands?
Now that you know the ideal options, what if your kid only likes Jif or you're out camping and someone whips out a jar of Skippy? These classic brands have a lot of product types but generally use added sugar and palm oil more than others.
Although there are the other nutritional concerns we mentioned above, most brands that use distasteful additives are still keto-friendly from a net carbohydrate perspective.
To save you some time, we've collected the most popular products from classic brands and rated their keto-friendliness. Our "Chomps Keto Score" is based on their net carb numbers and how many added ingredients they include, with 10 being the healthiest and 1 being the least.
| Brand/Product | Net Carbs | Added Oil | Added Sugar | Score |
| Reese's Creamy Peanut Butter | 4g | Yes | Yes (2g) | 6 |
| Peter Pan Creamy Peanut Butter | 5g | Yes | Yes (2g) | 7 |
| Smart Balance Creamy Peanut Butter | 5g | Yes | Yes (2g) | 7 |
| Jif Creamy Peanut Butter | 5g | Yes | Yes (2g) | 7 |
| Skippy Creamy Peanut Butter | 4g | Yes | Yes (3g) | 7 |
| Justin's Classic Peanut Butter | 5g | Yes | No | 9 |
Note: Reese's Creamy Peanut Butter has more added ingredients than the other products listed here, which is why we’ve ranked it lower than the others.
What about other nut butters?
Variety is not only the spice of life, but it's also beneficial when it comes to nut butters, as different nuts contain different beneficial micronutrients. For instance, almonds are high in vitamin E, manganese, and magnesium, whereas cashews are high in vitamins E, K, and B-6[*][*].
Whether your preference is almond butter, cashew butter, or hazelnut butter, just remember that the same rules apply. Be sure to review the ingredient list (the best nut butters have just 1 or 2 ingredients) and enjoy in moderation.
The bottom line on keto peanut butter
Peanut butter is a fantastic keto-friendly snack when eaten in moderation, but it is possible to overeat, and there are notable differences between brands.
We recommend sticking to all-natural peanut butters with just 1-2 ingredients, avoiding any brands that add in additional oils and sugars, and measuring out your snacking in tablespoons for the best results.
Happy keto diet!
FAQs
Which brand of peanut butter is best for keto? ›
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.
Is peanut butter OK to eat on a keto diet? ›Unlike diets such as Whole 30 or Paleo, there are few restrictions around what kinds of foods you can eat on the keto diet, as long as you stay within Keto recommended macronutrient amounts. So, to answer the question, “Is peanut butter keto?” Yes, it is!
Is Skippy peanut butter OK for keto? ›Helpful Insights About Skippy Natural Creamy Peanut Butter 1/3 Less Sodium & Sugar. Net Carbs are 2% of calories per serving, at 4g per serving. This food is safe for the keto diet.
What kind of nut butter is best for keto? ›Macadamia Butter
Macadamias are 75% fat and have only 5.2 g of net carbs in a 100-g serving [4]. All of that officially makes it the most keto-friendly nut out there. Besides that, it's buttery, rich, and loaded with fiber, protein, MUFAs, and thiamin.
Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan. “For all intents and purposes, it is a keto-friendly food,” says Rissetto.
What peanut butter has no added sugar? ›It's the SKIPPY® Peanut Butter Spread you have come to love, but now it's made with only three simple ingredients – peanuts, palm oil and salt. Roasted Peanuts, Palm Oil, Salt.
Is Banana keto friendly? ›Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.
How many carbs can you have on keto? ›The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
Is canned tuna fish keto-friendly? ›When it comes to the question of whether or not tuna is keto-approved, the short answer is yes. Tuna can be a great protein snack or meal for individuals following the keto diet. This fish is a healthy and affordable source of protein, fatty acids, selenium, and vitamin D to name a few key nutrients.
How long does it take to reach ketosis on a keto diet? ›It typically takes 2–4 days to enter ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on factors like physical activity level, age, metabolism, and carb, fat, and protein intake.
How do I know my body is in ketosis? ›
- Bad breath. Share on Pinterest. ...
- Weight loss. ...
- Increased ketones in the blood. ...
- Increased ketones in the breath or urine. ...
- Appetite suppression. ...
- Increased focus and energy. ...
- Short-term fatigue. ...
- Short-term decreases in performance.
Pickles can be keto-friendly as long as they don't contain added sugar. In general, you should select dill or sour pickles but avoid sweet, candied, and bread and butter ones.
Is dark chocolate keto? ›While 1 ounce (28 grams) of high quality dark chocolate can fit into a keto diet, a larger serving will likely exceed your limit. Dark chocolate can fit into a ketogenic diet. However, it's important to monitor your portions and choose dark chocolate made with at least 70% cocoa to avoid exceeding your carb limit.
Can you eat blueberries on a keto diet? ›Blueberries are healthy and nutritious, and raw blueberries can easily be part of your keto diet — especially if you're counting total carbs rather than net carbs. However, dried blueberries and most food products made with blueberries will be too high in carbs for keto.
Is almond butter better than peanut butter on keto? ›From our analysis and study of macros, we can say that Almond butter is a healthier choice than Peanut Butter on a keto diet because it has fewer carbs and more fat than Peanut Butter.
Which nut butter is best for weight loss? ›Shed Pounds and Enjoy a Delicious Nut Butter
Still, the healthiest options tend to be almond, cashew, and peanut butter. These types of nut butter are rich in heart-healthy fats, protein, and fiber. When eaten in small quantities, they could make an excellent addition to a diet-friendly meal plan.
Walnut butter: Of all the nut butters on the shelf, walnut butter contains the highest level of heart-healthy omega-3 fatty acids. The healthful nutrient profile can help keep cholesterol levels in check and reduce inflammation. The trade-off: at 5 grams, walnut butter is lower in protein than most other nut butters.
Can you eat potato chips on keto? ›Even homemade potato chips should be avoided on keto, as well as tortilla, corn, and plantain chips. Instead, consume raw vegetables or make your own kale chips. For other snack ideas to replace your favorite bag of chips, see these keto-friendly recipes.
Can I have oatmeal on keto? ›Pure Oatmeal is one of the most nutritious of all grains. But can it also fit into the Keto diet? Yes! Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet.
Can I eat potatoes on keto? ›No, potatoes are not keto friendly. Although they contain no gluten, they still have a high amount of starch and carbs in a serving.
Which peanut butter is best for weight loss crunchy or creamy? ›
As long as you are choosing a peanut butter that's all natural and pesticide free, in addition to being free from added salt or sugar, any peanut butter will be a healthy choice. However, crunchy peanut butter has a little more fiber and less saturated fat, making it overall more nutritious, even if only slightly so.
What is the best no sugar peanut butter? ›The MARANATHA Organic No Sugar or Salt Added Creamy Peanut Butter is our top pick because it has a minimal ingredient list and trustworthy certifications and can be eaten right from the jar. We also love Justin's Classic Peanut Butter because it has a creamy, no-stir texture.
What milk is OK on keto? ›Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk — along with half-and-half and heavy cream — are all keto-friendly milk options.
What fruit is keto? ›Avocados, raspberries, and lemons are keto-friendly fruits when eaten in moderation. Fruit is known to be high in carbs, so you might think nature's candy is off-limits on the trendy, high-fat, low-carb ketogenic diet.
Are sweet potatoes keto? ›Are Sweet Potatoes Keto Friendly? Sweet potatoes may be keto friendly in small portions, depending on how you prepare them. However, they are not keto in average serving sizes because they contain too many carbs to easily fit in keto macros.
Can I lose weight on 50 carbs a day? ›Eating 20–50 grams per day
When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically. Carbs you can eat include: plenty of low carb vegetables.
- Grains.
- Sugar/sugar-sweetened beverages.
- Too much fruit.
- Processed meats (they often have hidden sugars)
- Fat-free and low-fat dairy (too much lactose, a dairy sugar)
- Starchy vegetables like potatoes, sweet potatoes, yams, and certain winter squash.
Fasting is the best way to lose weight faster on keto. It helps you decrease your daily calorie consumption & reduces your insulin, all with relative ease. If you're a beginner to fasting, I recommend starting 18/6 intermittent fasting to get used to it.
What peanut butter has no added sugar? ›It's the SKIPPY® Peanut Butter Spread you have come to love, but now it's made with only three simple ingredients – peanuts, palm oil and salt. Roasted Peanuts, Palm Oil, Salt.
How many carbs can you have on keto? ›The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
How many carbs are in sugar free peanut butter? ›
Sugar Free Peanut Butter Creamy (2 tbsp) contains 6g total carbs, 5g net carbs, 15g fat, 9g protein, and 200 calories.
Is Banana keto friendly? ›Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.
What is the healthiest peanut butter you can eat? ›- Crazy Richard's 100% Peanuts All Natural Peanut Butter. ...
- 365 Everyday Value Organic Peanut Butter, Unsweetened & No Salt. ...
- Trader Joe's Creamy No Salt Organic Peanut Butter, Valencia. ...
- Adams 100% Natural Unsalted Peanut Butter. ...
- MaraNatha Organic Peanut Butter. ...
- Santa Cruz Organic Peanut Butter.
As long as you are choosing a peanut butter that's all natural and pesticide free, in addition to being free from added salt or sugar, any peanut butter will be a healthy choice. However, crunchy peanut butter has a little more fiber and less saturated fat, making it overall more nutritious, even if only slightly so.
Can I lose weight on 50 carbs a day? ›Eating 20–50 grams per day
When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically. Carbs you can eat include: plenty of low carb vegetables.
- Grains.
- Sugar/sugar-sweetened beverages.
- Too much fruit.
- Processed meats (they often have hidden sugars)
- Fat-free and low-fat dairy (too much lactose, a dairy sugar)
- Starchy vegetables like potatoes, sweet potatoes, yams, and certain winter squash.
While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Keene, RDN, in White Plains, New York. Keene recommends staying on keto for six months max before reintroducing more carbs to your diet.
Are apples keto friendly? ›An apple a day may keep the doctor away, but it really has no place on a keto diet. One medium apple has more than 20 g of net carbs — enough to blow someone's entire carb allotment for the day.
Why do I crave peanut butter on keto? ›People eating low-carb diets may crave peanut butter as a carbohydrate substitute, because of its slightly sweet taste, satisfying texture, and nutritional makeup.
Is cream cheese keto friendly? ›Cream Cheese
This is a keto favorite, thanks to its nutritional profile: Per the USDA, 1 oz contains 84 calories, 8 g of fat, 1 g of carbs, and 2 g of protein. That means it's a great addition to a meal or snack when you need more fat.
Can you eat oatmeal on keto? ›
Yes! Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet. And 1/4 cup to 1/2 cup (dry measure) contains only about 12 to 24 g of available carbs.
Are potatoes allowed on keto? ›No, potatoes are not keto friendly. Although they contain no gluten, they still have a high amount of starch and carbs in a serving.
What milk is OK on keto? ›Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk — along with half-and-half and heavy cream — are all keto-friendly milk options.