Is Peanut Butter Keto? Net carbs, Sugars & More

Last Updated on June 4, 2021 by Toya

Is peanut butter keto? How many carbs are in peanut butter anyway? Learn the answer to these questions here. Also pick from a list of delicious keto peanut butter recipes that you can enjoy while sticking to your carb allowance!

peanut butter on keto

Peanut butter on keto

You know that butter is okay on keto, but is peanut butter okay too? That is the question so many people have when transitioning to the keto lifestyle. The answer is yes! You can have peanuts and peanut butter on keto. However, just like many other foods that contain some carbs, you need to eat peanut butter in moderation. Also, it is important to read the labels carefully.

It is also important to note that some people doing keto will never touch a drop of peanut butter, but, if you love it, there are ways to enjoy it even when you’re cutting carbs.

For example, you can lean towards more natural peanut butter brands to ensure the carbs and sugars are the lowest and you’re not blowing your carb allowance over a couple tablespoons of creamy peanut butter. 

You can also make your own keto peanut butter, like I did, so you never have to worry about what’s in the peanut butter you’re eating! 

Peanut butter FAQs

How many carbs are in peanut butter?

This depends entirely on the brand of peanut butter. Some are very high in carbs and others are lower in carbs. For example, 2 tablespoons of Jif peanut butter, which contains some sugar, molasses and hydrogenated oils has 8 grams of  total carbs and 6 grams of net carbs.

On the other hand, 2 tablespoon of Crazy Richard’s all natural peanut butter contains 5 grams of total carbs grams of carbs and only 2 grams of net carbs. This is why it is very important to choose your brands wisely and always read the labels before use.

What kind of peanut butter can you have on keto?

This is a list of my favorite low carb peanut butter brands. Check them out if you’re looking for some natural peanut butter.

Peanut butter nutrition

Because this post is about keto, here is the nutrition facts for a keto friendly peanut butter. The nutrition data is for a 2 tablespoon serving of my homemade keto peanut butter:

  • Calories: 138
  • Total fat: 12 g
  • Saturated fat: 1.6 g
  • Cholesterol: 0 mg
  • Sodium: 4 mg
  • Total carbs: 4 g
  • Dietary fibre: 2 g
  • Sugar: 1 g
  • Protein: 6.2 g

Keto recipes made with peanut butter

More nut butters you can have on keto

  • Almond butter
  • Macadamia nut butter
  • Hazelnut butter

Peanut butter vs almond butter

So, which of the two is best for keto? The answer is that both of these nut butters are good. They have roughly the same fats, carbs, proteins and calories. The main difference between the two is their taste and also the nutrition content of each. Almond butter is somewhat healthier because it is rich in vitamin E, monounsaturated fats, fiber, biotin, and minerals.

So, the best one depends entirely on you, your own tastes and your preferences. 

Nonetheless, be very careful and read the labels for almond butter too. This is so because not all are keto friendly. I’ve seen some brands that contain cane sugar. So again, read those labels before use!

In conclusion, if you’re not very strict with keto, peanut butter is a food you can have in moderation. Just make sure to read the nutrition data and you’ll easily and successfully be able to incorporate peanut butter into your keto cooking

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