Keto Peanut Butter is one of the tastiest…
…and most popular spreads in the U.S.
Whether you eat it straight out of the jar as a midnight snack..
…or mix it into your protein shake, keto peanut butter is good with a lot of things.
Keto is now a popular diet, so people around the world…
..are looking for low-carb snacks to complement their lifestyle…
…and stay within their daily carb allowance.
Is keto peanut butter a thing?
What does this have to do with the ketogenic diet?
Generally, yes. Peanut butter is a high-fat, low-carb, moderate-protein…
…food made from combining peanuts. Peanut butter comes in many varieties…
…but not all are created equal. Some commercial brands contain…
…naughty ingredients and sugars, which will increase the net carb count.
Here is Trizel’s experience…
Normally, I don’t snack, but during a low carb phase I do snack occasionally…
After eating, I usually feel hungry an hour or so later…
In researching the keto diet further, I discovered that there are some…
…very differing opinions about peanut butter and keto! The question arose…
“Can I have peanut butter while keto’ing?”
Is this going to hinder my weight loss attempts?
I decided to do more research on whether peanut butter fits into the keto diet..
I’m glad to learn that it is keto-friendly...
One possible reason that considered for the peanut butter is the healthy food fat content. Indeed, peanut butter contains high fat, but its kind is unsaturated fat. Unsaturated fats actually has a good role for the health of the body including lowering cholesterol levels and preventing the risk of coronary heart disease.
Peanut butter benefit
Let’s start!
What is Peanut Butter?
Peanut butter, scientifically known as Arachis hypogaea…
…has been a staple of the American diet for centuries.
Peanut butter is made by simply grinding up…
…roasted peanuts until they become a paste.
George Washington Carver patented peanut butter during one…
…of his many campaigns to promote peanut consumption…
…to alleviate nutrient losses caused by excessive cotton farming.
Technically, peanuts are legumes rather than tree nuts…
…making them related to soybeans, lentils, and peas.
Peanuts have almost the same nutritional profile as tree nuts..
…so most people consider them nuts.
Let’s go back to the question…
Is Peanut Butter Keto?
Absolutely. A moderate amount of peanut butter is a keto-friendly…
…and healthy snack to include in your keto diet.
On a ketogenic diet, you should consume fewer than 50 grams of net carbs per day…
If you stick to low-carb varieties and stay under your daily carb limit…
…keto peanut butter contains only 4 net carbs per serving.
- Calories: 188
- Total Fat: 16g
- Total Carbohydrate: 6g
- Dietary Fiber: 1.9g
- Net Carbs: 4.1 g
- Protein: 8g
Peanut butter is also great:
- If you can’t consume carbohydrates, snack before working out to help fuel your workout.
- As a means of satisfying sugar cravings that may arise during the initial stages of keto.
- Traveling with limited food options and wanting to stay in ketosis.
Don’t forget to keep everything in moderation!
Tracking how muchketo peanut butter you are eating is crucial…
…when incorporating it into your keto diet since peanut butter is easy to overeat.
If you eat too much peanut butter in one sitting, you may exceed your limit…
To avoid this, measure out your snacks in tablespoons and always…
…read the nutrition label to ensure that the brand you choose…
…does not contain unhealthy additives such as…
…added sugars, vegetable oils, or trans fats.
Benefits of Eating Keto Peanut Butter
Peanut butter is a good snack for people on a ketogenic diet…
…as it is high in dietary fat and nutritious.
The following health benefits are associated with keto peanut butter consumption:
- It gives you a great boost of energy. With calories from fat, you don’t have to worry about sugary highs and lows that are associated with processed carbohydrates and sugar.
- You feel energized after eating it. In between meals, peanut butter keeps you full, so you don’t feel the need to eat constantly. You can lose weight by reducing your calorie intake.
Downsides of Peanut Butter
Peanut butter consumption on a ketogenic diet is accompanied…
…by concerns about the quality of the ingredients.
A lot of commercial peanut butter brands sold at grocery stores…
…contain harmful, inflammatory ingredients such as hydrogenated oils…
…and trans fats, which have been proven to increase the risk of various diseases.
The increased use of hydrogenated oils has been linked to:
- If you’re trying to incorporate peanut butter into a low-carb or ketogenic diet, you should avoid commercial brands like Jif and Skippy because they tend to contain these added ingredients.
- Avoid hydrogenated oils, trans fats, and sugar in your peanut butter.
Here are a few additional (potential) cons of peanut butter:
- It is easy to overeat. Due to nuts’ high calorie content, it’s easy to eat too many without realizing it. One additional tablespoon of peanut butter contains 94 calories, which can easily exceed your daily calorie allowance!
- There is a greater likelihood of pesticide contamination. Pesticides are used extensively to prevent the destruction of commercial peanut crops because peanuts are a lucrative business. Peanuts also have a thin shell, so pesticides have a greater chance of entering, but choosing higher-quality brands reduces this risk.
Here are our recommendation…
Best Keto Peanut Butter Brand
We have excluded from this list all peanut butter products that contain palm oil…
There are a slew of environmental and public health issues surrounding palm oil…
…and there are also nutritional concerns about cholesterol.
While some companies source better palm oil than others…
…we would rather avoid it as an ingredient. Alternatively, you could opt for…
…”stir” products if you’d like to skip the palm oil.
It’s a bit of work, but it’s worth knowing you’re eating just peanuts!
OK! Here are our favorite keto peanut butter brands…
Teddie
Teddie has been making peanut butter since 1925…
They avoid palm oil and other modern industry additives…
…and stick to what they know: peanuts and salt to make an incredible snack.
Per serving:
- 190 calories, 16g fat
- 4g net carbs
- 8g protein
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
Next Keto peanut butter…
Trader Joe’s Peanut Butter
You can rest assured that TJ’s will meet your PB needs…
…if you’re a Trader Joe’s fanboy like me. Its classic peanut butter
…does not contain any ingredients that shouldn’t be there.
Per serving:
- 190 calories
- 16g fat
- 4g net carbs
- 7g protein
Another great keto peanut butter…
365 Everyday Value Creamy Peanut Butter
Go with this exact 365 product if you shop at Whole Foods or Amazon…
…It is best to skip Amazon peanut butters that contain palm oil…
…or added sugar if they are no-stir or have added sugar.
Per serving:
- 200 calories
- 17g fat
- 4g net carbs
- 8g protein
More keto peanut butter…
Kroger Natural Creamy Peanut Butter
Based on what kind of peanut butter you get, Kroger’s peanut butter…
…can be keto-friendly or not. With just 4g of net carbohydrates…
…and no added oils, this natural “stir” peanut butter is the best and cheapest option.
Per serving:
- 190 calories
- 16g fat
- 4g net carbs
- 8g protein
Next keto peanut butter…
Smucker’s Natural Creamy Peanut Butter
Smucker’s natural creamy peanut butter is a great keto choice…
…despite its association with jelly. Peanuts and salt are the only ingredients…
…and the high protein, low net carb content make it a great choice.
Per serving:
- 190 calories
- 16g fat
- 4g net carbs
- 8g protein
You need more keto peanut butter?
What About “Classic” Peanut Butter Brands?
Now that you know the best options, what if your child only likes…
…if or you’re camping and someone whips out a jar of Skippy?
The classic brands offer a wide variety of products, but tend to use…
….added sugar and palm oil more than others.
Despite other nutritional concerns we mentioned above…
…most brands that use distasteful additives are still keto-friendly.
We gathered the most popular keto peanut butter products…
…from classic brands to save you time. The score is based on their net carb numbers…
…as well as how many ingredients they add…
…with 10 being the healthiest and 1 being the least healthy.
- 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.
Sum Up
If consumed in moderation, peanut butter is a terrific keto-friendly snack…
However, it is possible to overeat it, and there are notable differences between brands…
If you want to get the best results, you should stick to…
…all-natural peanut butters with just 1-2 ingredients…
…avoid brands that add in additional oils and sugars…
…and measure out your snacks in tablespoons.
Conclusion
If you find this is helpful to choose keto peanut butter…
…be sure to leave a comment!
Above all, I love to hear from you guys and always…
…do my best to respond to each and every comment.
Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
