Is peanut butter keto?- Peanut butter nutrition and low carb brands.

Published by HealthyLifeNU on

Peanut butter is one of the most delicious kinds of butter 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.

What is peanut butter?

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.

Peanut butter is generally served on toast or bread. It is also used with breakfast dishes and sandwiches.

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

Nutrition of peanut butter – Does it fit into a keto diet

Peanut butter is high in healthy fats, protein, and fiber as well as calories.

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

1. 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.

2. 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

3. Carbs 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 their weight and provide just 13% of calories from carbs.

These carbs do not raise your sugar level because its Glycemic index is only14.

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

Net carbs content can vary brand to brand, but if you choose brands that contain only natural ingredients and no added sugar then that butter will contain less than 5g net carbs.

Net carbs in Peanut butter v/almond butter v/s Sunflower seed 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

Peanut butter on ketosis – Is peanut butter ketogenic?

Yes, peanut butter is keto-friendly. But, not all the peanut butter is keto-friendly.

On a keto diet, you want to eat more than 60% of the calories from fat and 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.”

On a keto diet, more than 70% of calories should come from fat and less than 10% of calories come from carbs.

If we take a look at this side of peanut butter. It is an ideal food for a keto diet.

One serving (2tbsp) of peanut butter can provide 188 calories, 5.8g net carbs, and 16g fat.

Its 76% of calories come from fat and 10% of calories come from carbs.

You can enjoy this salty treat without concern about crossing the daily carbs limit on a keto diet.

Peanut butter perfectly fits into a ketosis diet. But if you are following the standard ketogenic diet (SKD) in which you can eat less than 20g carbs per day, then do not eat this amount of carbs and calories at the end of the day. It is bad for health and might be bad for ketosis.

However, if you are following the targeted keto diet (TKD) or cyclic keto diet (CKD) which is for the people with an active lifestyle then you can eat peanut butter at any time of the day and as much as you want.

But you should limit yourself to just one serving of peanut butter, especially if you are on keto for weight loss.

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

Pros
  • More than 70% of calories come from fat

  • Low in carbs

  • Contain a number of vitamins and nutrients

  • Low glycemic index

  • Have a number of health benefits

Cons
  • High in calories

  • Most of the brand contains added sugar

  • Some people can be allergic

Prepare Keto peanut butter at home

You can easily make peanut butter at home. You should make peanut butter at home.

These are easy to make and it will save you money. More than that you will know all the ingredients you have added.

Ingredients

  • Dry roasted peanut butter.
  • Keto-friendly sweeteners (erythritol, monk fruit, or stevia).
  • Himalayan salt if you need it.

Instructions 

  • Blend peanut until desired consistency reached. For smooth peanut butter blend for less time and for smooth peanut butter blend for a longer time.
  • Add a pinch of Himalayan salt for salt.
  • Sweeteners are entirely optional. If you like sweet peanut butter, then add some keto-friendly sweeteners (erythritol, monk fruit, or stevia).
  • Store it in a jar.

Best keto-friendly peanut butter brands

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

1. 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.

It is the lowest carbs peanut butter brand. Its ingredients are natural and simple. It is organic food made with low carbs recipes.

Macros – 190 Calories, 7g Total carbs, 3g fiber, 4g Net carbs, 16g Fat, 8g Protein

Servings – 2 tablespoon (32g)

Price – $13.29 (3 packs)

Why is good for you?

  • No added sugar
  • Certified Gluten-free
  • Non-GMO
  • Natural peanut butter

Customer ratings – Customer ratings at Amazon are incredible. It got 4.5 stars out of 5 stars based on 656 verified customers. 77% of users gave it 5 stars and 10% users gave it 4 stars. You should check user reviews by yourself.

2. Smucker’s Natural Chunky

peanut butter for keto
Image credit – Amazon

Smucker’s Natural Chunky peanut butter is made with two simple ingredients, fresh-roasted peanuts and a dash of salt.

Smucker’s peanut butter is one of the lowest carbs peanut butter brands.

It is also the cheapest peanut butter in this list.

Macros – 190 Calories, 7g Total carbs, 3g fiber, 4g Net carbs, 16g Fat, 8g Protein

Servings – 2 tablespoon (32g)

Price – $24.96 (6 packs)

Why is good for you?

  • 8g Protein per serving
  • Natura
  • Non-GMO
  • Gluten-Free

Customer reviews – customers rating and reviews are awesome. It got 4.2 stars out of 5 stars based on 100 verified purchasers. It also got 4.5 stars out of 5 stars on value for money. 

3. Justin’s Classic Peanut Butter

justin peanut butter
Image credit – Amazon

It contains only two ingredients, peanuts, and salt and no added sugar. It contains 210 calories per 2 Tbps serving.

Macros – 210 Calories, 6g Total carbs, 1g fiber, 5g Net carbs, 18g Fat, 7g Protein

Servings – 2 tablespoon (32g)

Price – $4.56

Why is good for you?

  • 7g Protein 
  • 0g Trans fat
  • 1g Fiber
  • No added sugar
  • Certified Gluten-free
  • Kosher
  • Gluten-free
  • Very delicious

Customers reviews – customer reviews are also good at amazon. It got 4.2 stars out of 5 based on 45 customers ratings. 71% of users give it 5 stars, which is great.

Best alternatives 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.

1. Almond butter

almond butter for keto

Almond butter is also the lowest carbs nut butter.

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)

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

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

2. Sunflower seed butter

sunbutter on keto, car in sun butter

Sunflower seed butter is generally used as substitutes when there is an allergy concern with tree butter. These are cheaper than almond butter.

According to the US food composition database, 2 tbsp of Sunflower seed 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)

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

How much peanut butter a day on a keto diet?

Peanut butter can perfectly fit into the keto diet.

You can enjoy peanut butter on a keto diet as much you want. But remember peanut butter also high in calories.

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.

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.

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 weight loss 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.

General Most Frequently asked questions

Is peanut butter keto?

Yes, peanut butter is keto. it contains low net carb and high fat. it also contains high calories. So, enjoy peanut butter in moderation especially if you want to lose weight.

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. One serving (2 tbsp) contains 196 calories. You can have more, but if you are on keto for weight loss then definitely shouldn’t eat more.

What is the lowest carb peanut butter?

You should stick with classic or basic peanut butter with no added sugar or other ingredients. Although, not all the peanut butter made like this. So, you need to find that. You can check these peanut butter at Amazon.
1. Teddie All Natural Peanut Butter (4g net carbs & 15g fat)
2. Justin’s Classic Peanut Butter (5g net carbs & 18g fat)
3. Smucker’s Natural Chunky (4g net carbs & 16g fat)

What are the best nut butters other than peanut butter for a keto diet?

If you have peanut allergies then almond butter and sunflower seed butter are best alternates of peanut butter. Although, you can also try other keto-friendly nut butters. You can also check these nut butter at Amazon.
1. Sun Seed Butter (3g net carbs & 17g fat)
2. Almond Butter (2g net carbs & 15g fat)
3. Pecan Butter (3g net carbs & 24g fat)
4. Raw Macadamia Butter (3g net carbs & 20g fat)
5. Macadamia & Almond Nut Butter Fat Bomb (may vary) 

Is peanut butter or almond butter better for a Keto diet?

A keto diet is a low-carb and high-fat diet. Almond butter contains 2.7 g net carbs and 17.7 g fat, on the other hand, peanut butter, contains 5.8 g net carbs and 16 g fat. So, based on facts Almond Butter (2g net carbs & 15g fat) is better than Peanut Butter (4g net carbs & 15g fat). But, is all depends on your preference.

What are the best low-carbs peanut butter brands?

I found the three lowest carbs peanut butter brands at Amazon. You can buy these peanut butter from Amazon.
1. Teddie All Natural Peanut Butter (4g net carbs & 15g fat)
2. Justin’s Classic Peanut Butter (5g net carbs & 18g fat)
3. Smucker’s Natural Chunky (4g net carbs & 16g fat)

Sources


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