Can I eat peanut butter while on a keto diet? A Comprehensive Guide

October 18, 2025 •

4 min read

According to nutrition data, a standard 2-tablespoon serving of natural peanut butter contains approximately 5 grams of net carbs. This fact confirms that you can indeed eat peanut butter while on a keto diet, but success hinges on careful selection and precise portion control to maintain ketosis.

Quick Summary

Natural, no-sugar-added peanut butter can fit into a ketogenic eating plan when consumed in moderation. Strict portion control is necessary due to its moderate net carb count and high caloric density. Always check product labels for hidden sugars and unhealthy additives to ensure it aligns with your low-carb goals.

Key Points

Choose Natural: Only buy peanut butter with peanuts and salt on the ingredient list, avoiding added sugars and hydrogenated oils.
Check Net Carbs: Aim for brands with a low net carb count (typically 3-5g per 2 tbsp) to stay within your daily carbohydrate limit.
Practice Portion Control: A standard serving is 2 tablespoons; it's calorie-dense, so measuring your intake is crucial for staying in ketosis and managing weight.
Consider Alternatives: If you need an even lower-carb option, explore almond, macadamia, or sunflower seed butter, which are better suited for strict keto plans.
Integrate Wisely: Use peanut butter in specific keto recipes like fat bombs or sauces to manage intake rather than eating it straight from the jar.
Avoid Reduced-Fat: Reduced-fat peanut butter often contains more sugar to improve taste and should be avoided on a keto diet.
Plan Ahead: Count the carbs from peanut butter into your daily macro budget to ensure you don't accidentally exceed your limit.

Is Peanut Butter Keto-Friendly?

For many, the idea of giving up peanut butter on a keto diet is a daunting prospect. Fortunately, it doesn't have to be. Peanut butter, when chosen correctly, can be a delicious and satisfying part of a ketogenic lifestyle. The key lies in understanding the nutritional profile and making smart choices at the grocery store. The ketogenic diet, which typically consists of 70% fat, 20% protein, and 10% carbohydrates, relies on consuming foods that are high in healthy fats and low in carbs to maintain a state of ketosis. Standard natural peanut butter, with its high fat and moderate protein content, aligns well with these macronutrient requirements.

The Macronutrient Breakdown

A 2-tablespoon serving of a typical natural peanut butter contains roughly 16 grams of fat, 8 grams of protein, and 7 grams of total carbohydrates, which equates to about 5 grams of net carbs after subtracting dietary fiber. This moderate carb count means it can be incorporated into a keto diet, but it requires mindful planning to stay within your daily carbohydrate limit, which is typically under 50 grams for most keto dieters. The healthy fats, primarily monounsaturated and polyunsaturated fats, provide a great source of sustained energy and promote satiety, helping to reduce cravings.

The Dangers of Added Sugars and Additives

The biggest threat to enjoying peanut butter on a keto diet is the presence of added sugars and unhealthy oils in many conventional brands. Many popular peanut butter brands are loaded with added sugar or corn syrup to enhance flavor and prevent separation. These additions can significantly increase the carb count, potentially knocking you out of ketosis. You should also watch out for hydrogenated oils, which are often added to create a smoother, no-stir consistency. These trans fats are detrimental to health and should be avoided entirely.

How to Select the Right Peanut Butter for Keto

Making the right choice for your keto diet requires you to become a label-reading expert. The best options are those with the shortest ingredient list, ideally containing only peanuts and perhaps a pinch of salt.

Ingredients are Key: Look for brands that list only "peanuts" and "salt" on the label. This ensures you are not consuming hidden sugars or hydrogenated oils.
Beware of "Reduced-Fat": While it may seem healthier, reduced-fat peanut butter often contains more added sugar to compensate for the flavor lost from removing fat. Always opt for the full-fat, natural variety.
Check the Net Carbs: Always calculate the net carbs (Total Carbs - Fiber) per serving. A good keto-friendly peanut butter should have a low net carb count, ideally 3-5 grams per 2-tablespoon serving.

Keto-Friendly Alternatives to Peanut Butter

If you find that peanut butter, even the natural kind, is too high in carbs for your personal daily goals, there are several excellent low-carb alternatives. These nut and seed butters offer a similar texture and can be used in many of the same ways, often with a more favorable macronutrient profile.

Almond Butter: Often praised as a superior keto choice, almond butter typically has a slightly lower net carb count (around 3g per 2-tablespoon serving) and a higher mineral content.
Macadamia Nut Butter: One of the most keto-friendly options available, macadamia nut butter is extremely high in healthy fats and very low in net carbs.
Sunflower Seed Butter: A great nut-free alternative for those with allergies, sunflower seed butter is also low in carbs and high in healthy fats.
Pecan Butter: Made from pecans, which are one of the lowest-carb nuts, this butter is rich in fat and has a delicious, buttery flavor.

Comparison of Nut and Seed Butters (Per 2 Tbsp serving)


Type of Butter	Total Carbs (g)	Fiber (g)	Net Carbs (g)	Fat (g)	Protein (g)
Natural Peanut Butter	7	2	5	16	8
Sugary Peanut Butter	11+	1	10+	15	7
Almond Butter	6	3	3	18	7
Macadamia Nut Butter	4	2	2	21	2
Sunflower Seed Butter	6	2	4	14	6

Practical Ways to Eat Peanut Butter on Keto

To make your keto journey more exciting, here are some simple ways to incorporate peanut butter into your meals while staying in ketosis:

Keto Peanut Butter Fat Bombs: Combine natural peanut butter with coconut oil and a keto-friendly sweetener like erythritol or stevia. Freeze in molds for a quick, high-fat snack.
Peanut Butter Smoothie: Blend a tablespoon of peanut butter with unsweetened almond milk, a scoop of vanilla protein powder, and a handful of ice for a satisfying drink.
Dip for Veggies: Use natural peanut butter as a dip for low-carb vegetables like celery sticks or cucumber slices.
Savory Sauce: Add a spoonful to an Asian-inspired savory sauce for stir-fries or dipping grilled chicken.
Breakfast Boost: Stir a small amount into a bowl of chia seed pudding for extra flavor and fat.

Conclusion: Mindful Consumption is Key

So, can you eat peanut butter while on a keto diet? The answer is a resounding yes, as long as you approach it with caution and care. By choosing natural, unsweetened varieties and being vigilant about portion control, you can enjoy peanut butter's rich flavor and nutritional benefits without compromising your state of ketosis. For those seeking even lower-carb alternatives, nut and seed butters like almond and macadamia are excellent options. The ultimate success of fitting peanut butter into your keto diet comes down to reading labels, being mindful of your macros, and enjoying this treat in sensible moderation. For more information on navigating nutrition on a keto diet, see Healthline's guide on keto-friendly foods.

Frequently Asked Questions

Total carbs are the total amount of carbohydrates in a food. Net carbs are total carbs minus the fiber and sugar alcohols, representing the carbs that are absorbed by the body. On keto, you track net carbs.

No-stir peanut butter often contains hydrogenated oils to prevent natural separation, which are a type of trans fat and are unhealthy. The best keto-friendly option is natural peanut butter that requires stirring.

Read the ingredient label. Look for sugar, molasses, corn syrup, or high-fructose corn syrup on the list. If it only lists peanuts and salt, it's a safe bet for keto.

Some people have concerns about the high omega-6 fatty acid content in peanuts. While this can potentially contribute to inflammation, balanced consumption and monitoring overall health markers are key.

Because a 2-tablespoon serving contains around 5g of net carbs, it's important to stick to small, measured portions. The exact amount depends on your daily carb limit and your other food choices.

Besides managing carbs, some individuals may be sensitive to potential mold or aflatoxins in peanuts, though regulated production reduces this risk. Allergies are also a major consideration.

You can make your own with a food processor by grinding roasted peanuts until smooth. You can add a touch of avocado or MCT oil for creaminess and a pinch of salt.

Brands like Crazy Richard's, Teddie, and Smucker's Natural (with only peanuts and salt) are popular choices. Some specialty keto brands also exist, like Ketofy.