All kinds of people on the keto diet love to use peanut butter because it’s a convenient way to sneak in some extra calories that are rich in both protein and fat. But is peanut butter keto? Is it a good choice for keto dieters?
In this article, we’re going to be taking an in depth look at the popular nut butter so that we’ll know, once and for all, is peanut butter keto approved?
What Makes Peanut Butter a Popular Choice for Low Carb Diets?
Here are just a handful of the reasons why peanut butter is such a popular choice among individuals following low carb diets:
- Excellent source of saturated fats, monounsaturated fats, and polyunsaturated fats
- Moderate source of protein and dietary fiber
- Low in net carbs
- Convenient option to add into protein shakes and smoothies
- Used to make a variety of tasty keto snacks (energy bars, fat bombs, etc.)
Is Peanut Butter Keto?
Peanut butter can indeed be a completely keto friendly food, as long as you’re using a brand made with nothing but 100% peanuts. Natural peanut butter is a low carb food that’s rich in the key macros that keto dieters are looking for.
While peanut butter can be described as a keto friendly food, there are still a couple of important things that you’re going to want to keep in mind.
While peanut butter contains only a small amount of net carbs, the carb count can still add up throughout the day (especially if you’re not keeping tabs of any other potential hidden carb sources in your diet).
A typical ketogenic diet tends to limit daily carb intake to about 50 grams or less. This means you can safely use two tablespoons of all-natural peanut butter without worry (and still have over 40 grams of wiggle room left throughout the day when it comes to carbs).
Good Keto Peanut Butter Recipes
Peanut Butter Nutrition Facts
Assuming that you’re using an all-natural brand of peanut butter, a 2 tablespoon serving breaks down as follows:
- 195 calories
- 16 grams fat
- 8.5 grams protein
- 6.5 grams net carbs
- 2 grams fiber
- 0 mg cholesterol
- 45 mg sodium
- 0 mg potassium
Health Benefits of Peanut Butter
Beyond just helping with your macros on the keto diet, peanut butter also provides a few great health benefits in its own right:
- Heart health. Natural peanut butter contains a solid amount of monounsaturated fatty acids. This type of fatty acid has been found to boost your heart health and to help reduce your risk of developing cardiovascular diseases. (1)
- Regulates blood sugar levels. Since peanut butter is so low in carbs, it’s also a good food option for anyone who is trying to keep tabs on their blood sugar levels. One study even found that by recommending individuals with diabetes to eat peanuts (or peanut butter) for breakfast, many participants were able to better manage their blood sugar levels. (2)
- Protects against certain types of cancer. Along with lowering your risk of heart disease and stroke, peanut butter also may provide some level of protection from certain types of cancer. One particular study found that including nuts in the diet reduced the risk of breast cancer in women up to age 30. (3)
What Are the Best Keto-Friendly Peanut Butter Brands?
While any type of 100% natural peanut butter is technically keto friendly, there are still certain brands that are better suited for keto dieters than others. With that in mind, here are the top 3 keto friendly peanut butter brands:
- Smucker’s Organic Creamy Peanut Butter – Made with nothing but organic ingredients, this creamy peanut butter blend is a fantastic choice for the keto diet.
- RX Chocolate Peanut Butter – At 9 grams of protein per serving, this high fat nut butter is an excellent choice straight out of the jar.
- Crazy Richard’s All Natural Creamy Peanut Butter – This all natural peanut butter is made with just one ingredient (peanuts!), and is an excellent base for your keto concoctions.
Keto Peanut Butter Alternatives
If you’re not big on the taste of peanuts (or if you’re allergic), then you can easily use any of the following alternatives:
- Almond butter
- Macadamia nut butter
- Pecan butter
- Hazelnut butter
- Cashew butter
(Learn more: Are Peanuts Keto?)