Nuts and legumes are a convenient snacking choice for keto dieters since it can help blunt hunger while your body transitions into ketosis. However, it’s important to keep in mind that not all nuts are created equally. Some nuts have significantly higher carb counts than others.
Take peanuts for example. Are peanuts keto? Or does its carb content disqualify it? Let’s find out.
What Makes Peanuts a Popular Choice for Low Carb Diets?
Peanuts are commonly eaten as a snack or used in making a variety of different low carb recipes. Here are just a few of the reasons why they’re so popular:
- Peanuts are incredibly rich in both protein and dietary fat, making them a great choice for a snack choice that will leave you feeling satiated.
- They’re also an excellent source of dietary fiber, with a 100 gram serving of peanuts offering 9 grams of fiber.
- They can be enjoyed on their own or used to make a ton of different keto-friendly recipes.
- You can make your own low carb homemade peanut butter!
Are Peanuts Keto?
So let’s get right into the nitty gritty of whether or not peanuts can be considered keto or not.
First things first, peanuts aren’t even technically considered a nut. They’re actually a legume, which means they have more in common with peas or lentils than they do almonds or pecans.
The good news is that they are indeed 100% keto-friendly.
Peanuts are incredibly rich in both protein and dietary fat with an overall low net carb content; this is thanks to peanuts being incredibly rich in dietary fiber as well.
Overall, peanuts are an easy recommendation to make for keto dieters because they’re so widely available while also providing you with an abundance of all of the goodies you’re looking for in a keto food: protein, fat, and fiber.
Keto-friendly Peanut Butter Recipes
Peanut Nutrition Facts
Here is the exact nutritional breakdown for a 100 gram serving size of raw peanuts:
- 567 calories
- 49 grams fat
- 26 grams protein
- 16 grams carbs
- 9 grams dietary fiber
- 4 grams sugar
- 0 mg cholesterol
- 18 mg sodium
- 705 mg potassium
Peanut Health Benefits
While technically a legume, peanuts share quite a lot of similar health benefits as most nuts. Here are three of the top health benefits that you can gain by including peanuts as part of your keto diet:
- An abundance of heart healthy fats. Peanuts are especially rich in both polyunsaturated fatty acids and monounsaturated fatty acids. These types of essential fatty acids have been found to be incredibly beneficial when it comes to helping prevent heart disease and stroke. (1)
- Promotes digestion and gut health. Due to their high dietary fiber content, peanuts can also help to promote digestive health and overall gut health. This also makes them a good snacking choice for anyone with diabetes, as their fiber content can also help with managing blood sugar levels. (2)
- May help to protect against disease. Research also shows that peanuts are particularly rich in disease-fighting antioxidants. Polyphenols in peanuts can help to protect against the cellular damage caused by exposure to harmful free radicals through both diet and environmental exposure. (3)
Keto Peanut Alternatives
If you can’t eat peanuts due to allergies or any other reason, then you can simply use any one of the following keto-friendly alternatives:
(Also read: Is Peanut Butter Keto?)