Peanut butter | Nutrition fact | Is peanut butter keto-friendly | Health benefits | Amount per day | Best alternates | Best peanut butter

Peanut butter is one of the most delicious butters and a firm favorite around the world.

On the other hand, the keto diet is also very popular and has thousands of health benefits. Millions of people follow a keto diet around the world. You might be of them and wondering is peanut butter keto-friendly?

Peanut butter can help to gain and lose weight, depending on how people use it. It is high in calories so, enjoy it in moderation.

Is peanut butter is healthy on a keto diet? Stay with us, in the next five minutes you will know everything about peanut butter on a keto diet based on evidence and nutritionist advice.

How peanut butter is made?

is peanut butter keto, keto peanut butter, keto-friendly peanut butter

Peanut butter is a paste made from dry-roasted peanuts. However, it is not true for all commercial brands. It often contains some additional ingredients to improve or modify texture such as emulsifiers, sweeteners, sugar, salt, etc.

So, always check the ingredients on the label, on the keto diet, it becomes more important.

Buy real peanut butter rather than junk food. Peanut butter should contain just peanuts and salt a little bit.

Making any conclusion on the question “is peanut butter ketogenic?” you should know the nutrition facts of peanut butter.

Nutrition fact of peanut butter

According to the US food composition database, one serving (2 tbsp or 32g) of peanut butter can provide –

  • Calories – 188 kcal
  • Total carb – 7.6 g 
  • Fiber – 1.8 g 
  • Net carb –  5.8 g
  • Protien – 7 g
  • Fat – 16 g
Net carb in peanut butter

Peanut butter is a low carb food. It contains 5.8g net carb and 1.8g fiber. Carbs in peanut butter are just around 15% of its weight and provide just 13% of calories from carbs.

This carb does not raise your sugar level. Its Glycemic index is only14.

But commercial brand ad sugar, which can increase the glycemic index so try to keep peanut butter is minimum on a ketogenic diet.

Fat in peanut butter

Peanut butter contains 50% fat by its weight. One serving( 32 g) of peanut butter contains 16g fat.

It’s another benefit for your health on a  keto diet can be that it contains just 3.4 g saturated fat which we also called unhealthy fat.

It provides 72% calories from fat, which makes it one of the ideal nuts for the keto diet.

Peanut butter contains 3.4 g saturated fat,  7.7 g monounsaturated fat, 4.5 g polyunsaturated fat.

The high-quality protein in peanut butter

Peanut butter contains 8g protein. It contains 25% protein by weight but has only provided 15% of calories from protein.

Other Vitamins and minerals

The keto diet is generally considered a nutrient-deficient diet due to its restrictive nature but peanut butter also contains lots of nutrients in a fair amount.

According to the US food composition database, 2 tbsp of peanut butter can provide –

  • Vitamin E (Alpha Tocopherol) – 14% of RDA
  • Niacin – 21% of RDA
  • Vitamin B6 – 9% of RDA
  • Folate – 6% of RDA
  • Magnesium – 12% of RDA
  • Phosphorus – 11% of RDA
  • Manganese – 23% of RDA

Is peanut butter keto-friendly?

Yes, peanut butter is keto-friendly. But, not all the peanut butter is keto-friendly. On a keto diet, you want to take more than 60% of the calories from fat and want to eat less than 30g net carbs a day.

Nutritionists say “not all the peanut butter are keto-friendly and healthy, before buying you should look at the number of extra ingredients such as emulsifiers, sweeteners, sugar, salt, etc.”

Probably the peanut butter you are eating is off the limit. Most of the peanut butter on the market contain lots of added sugar, which adds it to the avoiding list on the keto diet.

So, choose peanut butter wisely on a keto diet.

Pros and cons of peanut butter on a keto diet

Pros

1. More than 70% of calories come from fat

2. Low in carbs

3. Contain a number of vitamins and nutrients

4. Low glycemic index

5. Have a number of health benefits

Cons

1. High in calories

2. Most of the brand contains added sugar

3. Some people can be allergic.

Health benefits of peanut butter on a keto diet

Peanut butter is ketogenic you might have some insight. But it has some health benefits that can help to achieve keto goals.

1. May help with weight loss

Peanut and peanut butter may help to maintain your weight or even help with weight loss. Peanut butter gives the feeling of fullness due to its protein and fiber content.

A study in 2018 suggests that eating peanuts reduces a person’s risk of being obese. 

2. Help with heart health

Peanut butter contains nutrients that can help with heart health. It contains monounsaturated fatty acids, polyunsaturated fatty acids, and vitamin E, which is very good for health.

Research suggests that eating 3 tbsp(46 g) per day of peanut butter could help to improve the blood lipid profile.

3. Help with muscle building

Peanut butter may help with muscle building because it contains 25% Protein by its weight. Just 2 tbsp (32g) contains 8g Protein.

Eating peanut butter on a keto diet is the easiest way to increase unsaturated fat and Protein.

4. Help to manage blood sugar level

Peanut butter with no added sugar can be a better choice for people with diabetes. But, we are not saying this because of this, but  ADA recommends that people replace saturated fats with monounsaturated fats. And peanut butter is a great choice to get monounsaturated fat.

How much peanut butter a day on a keto diet?

The daily recommended value of peanut butter on keto is One serving (2 tbsp or 32g) of peanut butter. 

Peanut butter contains high calories. You would need just 21 tablespoons of peanut butter to reach 2000 calories a day. One tablespoon contains 98 calories and one serving which is 2 tbsp contains 196 calories. 

You would need 51 minutes of Walking (3mph) or18 minutes of running (6mph) or

26 minutes of Bicycling (10mph) to burn these calories.

So, If you are trying to lose weight on a keto diet then enjoy peanut butter in moderation amount.

Some other alternates of Peanut butter on a keto diet

Peanut butter is the eight most allergic substances. So there are chances you can be allergic to peanut and want to know the best alternates of peanut butter.

There are some alternatives to peanut butter that you can eat on a keto diet too.

1. Almond butter vs peanut butter

almond butter for keto

Almond butter is a paste made from almond. It can be made from raw or roasted almonds.

According to the US food composition database, 2 tbsp of peanut butter can provide –

  • Calories – 196 kcal
  • Total carbs – 6 g
  • Fiber  – 3.3 g
  • Net carbs – 2.7 g
  • Protein – 6.7 g
  • Fat – 17.7 g (Saturated Fat – 1.8g, Monounsaturated Fat – 12.2g, and Polyunsaturated Fat – 4.0g)

It contains lots of healthy fat and high-quality fat. It also high in calories, so enjoy in moderation if you are trying to lose weight.

People generally ask “what is better peanut butter or almond butter for a keto diet?”

Well, if we compare their nutrition almond wins the game.

Both almond butter and peanut butter contain similar calories, but it wins the game in case of net carbs. 

Almond butter is slightly healthier because it contains just 1.8g saturated fat, which makes it better than peanut butter.

So. we can say almond butter is healthier and better alternate of peanut butter. We are not accounting the taste, some like taste of peanut butter and some almond butter. 

Almond butter contains 3g less net carbs than peanut butter. But, almond butter has a little bit higher prices.

2. Sunflower seed butter vs peanut butter

sunbutter on keto, car in sun butter

Sunflower seed butter is also known as sun butter, is a paste from the sunflower seed. It is generally used as substitutes when there is an allergy concern with tree butter.

According to the US food composition database, 2 tbsp of peanut butter can provide –

  • Calories – 197 kcal
  • Total carbs – 7.4 g
  • Fiber  – 1.8 g
  • Net carbs – 5.6 g
  • Protein – 5.4 g
  • Fat – 17.6 g (Saturated Fat – 1.9g, Monounsaturated Fat – 3.3g, and Polyunsaturated Fat – 12g)

Sunflower is also a healthier alternative to peanut butter on a ketogenic diet. Both kinds of butter contain almost similar net carbs counts. But sun butter contains a little higher fat and lesser Protein.

Almond butter v/s Sunflower seed butter v/s peanut butter

Nutrition Almond butterSunflower seed butterPeanut butter
Calories 196 kcal197 g188 kcal
Total carbs6 g7.4 g7.6 g
Fiber3.3 g1.8 g1.8 g
Net carbs2.7 g5.6 g5.8 g
Protein4.8 g5.4 g7 g
Fat 17.7 g17.6 g16 g

What are the best peanut butter to eat on a keto diet

These are the few best choices of peanut butter that we can find for you.

1. Smucker’s Natural Chunky

Made of fresh-roasted peanuts and a dash of salt.

peanut butter for keto
Image credit – Amazon

Why is good for you?

  • 8g Protein per serving
  • Natural
  • Gluten-Free

2. Justin’s Classic Peanut Butter

justin peanut butter
Image credit – Amazon

Only two ingredients, peanuts and salt.

Why is good for you?

  • No added sugar
  • Certified Gluten-free
  • Kosher
  • Very delicious

3. Teddie All Natural Peanut Butter

peanut butter on ketogenic diet, keto peanut butter
Image credit – Amazon

No preservation and sugar added to this product which makes it better for a keto diet.

Why is good for you?

  • No added sugar
  • Certified Gluten-free
  • Non-GMO
  • Natural peanut butter
Alternate of peanut nut on keto

4. Almond Butter

almond butter on keto
Image credit – Amazon

It contains just 2g net carbs per serving.

Why is good for you?

  • No added sugar
  • Very delicious flavor
  • Non-GMO

5. Sun Seed Butter

sunutter on keto
Image credit – Amazon

It is free from peanut or any tree nut-free.

Why is good for you?

  • Non-GMO 
  • Gluten-Free
  • Dairy-Free 
  • Soy Free
  • 5 g carbs

Final thought

Peanut butter is super delicious and you can easily overeat. Remember that peanut butter is also high in carbs, just one serving contains 200 calories. So if you are trying to weigh lose enjoy peanut butter in moderation, especially on the keto diet. 

If you do not like peanut butter there are some better alternates of peanut butter that you can eat on a  keto diet. Just stay healthy and in ketosis.

Sources

MedicalNewsToday”https://www.medicalnewstoday.com/articles/323781.php#nutritional-profile

Wikipedia “https://en.wikipedia.org/wiki/Peanut_butter

Men’s health “https://www.menshealth.com/nutrition/a26065658/is-peanut-butter-keto/

HealthLine “https://www.healthline.com/nutrition/peanut-butter-for-weight-loss

SelfNutritionData “https://nutritiondata.self.com/facts/nut-and-seed-products/3169/2

Wikipedia “https://en.wikipedia.org/wiki/Almond

USDA “https://fdc.nal.usda.gov/fdc-app.html#/food-details/339460/nutrients

ADA “https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/fats” 

NCBI “https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3902416/

Springer Link “https://link.springer.com/article/10.1007/s00394-017-1513-0” 


0 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *