Can you have peanut butter on keto? The definitive low-carb diet guide

October 18, 2025 •

4 min read

On a typical ketogenic diet, daily carbohydrate intake is drastically limited to keep the body in a state of ketosis. So, can you have peanut butter on keto? The answer is yes, but it hinges entirely on selecting the right kind and controlling your portion sizes to avoid hidden sugars and unnecessary carbs.

Quick Summary

Natural, unsweetened peanut butter can be a part of a ketogenic diet, provided you carefully monitor ingredient lists for added sugars and keep servings moderate due to its carb and calorie content.

Key Points

Check Ingredients: Choose natural peanut butter brands with only peanuts and salt listed on the label to avoid added sugars.
Watch Portion Sizes: Stick to the recommended serving size of two tablespoons, as peanut butter is calorie-dense and its carbs can add up quickly.
Avoid Added Sugars: Most commercial peanut butters contain hidden sugars and hydrogenated oils, which are not suitable for a ketogenic diet.
Consider Net Carbs: For keto, look at the net carb count (total carbs minus fiber), but remember that all carbs must be tracked to stay in ketosis.
Explore Alternatives: Lower-carb options like almond butter and macadamia nut butter can be excellent alternatives to peanut butter.
Integrate Wisely: Enjoy peanut butter as a flavor accent in recipes or with low-carb foods, rather than over-consuming it plain.

The Keto-Friendliness of Peanut Butter

Peanut butter's status on the keto diet is a common point of confusion. While peanuts are technically legumes and not tree nuts, their nutritional profile is often compatible with a high-fat, low-carb lifestyle. A standard two-tablespoon serving of natural, unsweetened peanut butter offers a solid dose of healthy fats and protein, along with a moderate amount of carbohydrates. For many, the high fat content works in their favor, helping to hit daily macronutrient targets.

However, the key takeaway is that not all peanut butter is created equal. The highly processed, commercial varieties are often loaded with ingredients that can quickly derail ketosis, specifically added sugars and inflammatory hydrogenated oils. These extra ingredients can spike your blood sugar and increase your overall carb count, pushing you past your daily limit. Therefore, success lies in becoming a savvy label reader and prioritizing products that stick to the basics: peanuts and a pinch of salt.

Reading Labels: The Crucial First Step

Navigating the grocery store aisles requires a careful eye. Here’s what to look for when shopping for keto-friendly peanut butter:

Ingredient List: The fewer the ingredients, the better. The ideal product will list only "peanuts" or "peanuts and salt." Avoid anything with added sugar, molasses, corn syrup, or other sweeteners.
Macronutrient Count: Pay attention to the serving size and the carbohydrate count. While some people track "net carbs" (total carbs minus fiber), focusing on the total carb count is a safer bet to prevent accidental overconsumption. Natural peanut butter typically contains around 7 grams of total carbs and 2 grams of fiber per two-tablespoon serving, leaving you with about 5 grams of net carbs.
Watch Out for Reduced-Fat Varieties: These products often increase the sugar content to compensate for the flavor lost from removing fat. In the keto world, fat is your friend, and reducing it is a red flag.

The Importance of Portion Control

Even with the right product, moderation is key. Peanut butter is calorically dense, and consuming too much, even of a natural brand, can increase your carbohydrate intake significantly. A two-tablespoon serving is the standard and should be carefully measured. Overindulging can lead to excess calories and potentially pull you out of ketosis, especially if you have a stricter daily carb limit. Using peanut butter to add flavor and texture, rather than eating it by the spoonful, is a sustainable approach for most keto dieters.

How to Enjoy Peanut Butter on a Keto Diet

Just because you're watching your macros doesn't mean you have to miss out on the rich, creamy flavor of peanut butter. Here are a few creative, keto-friendly ways to enjoy it:

As a Dip: Pair it with low-carb vegetables like celery sticks or cucumber slices.
In Smoothies: Blend a tablespoon with almond milk, spinach, and a scoop of your favorite keto protein powder for a filling shake.
Stuffed Berries: Fill a handful of strawberries or raspberries with a small dollop of peanut butter for a sweet and satisfying treat.
In Fat Bombs: Combine it with coconut oil and cocoa powder for a rich, freezer-friendly snack that helps you meet your fat macros.
Savory Sauces: Create a delicious satay-style sauce for chicken or stir-fried vegetables using natural peanut butter, soy sauce, and a touch of keto-friendly sweetener.

Natural vs. Commercial Peanut Butter for Keto

To illustrate the difference, here is a comparison table showing the nutritional profiles of a typical natural peanut butter and a standard commercial brand.


Feature	Natural Peanut Butter	Commercial Peanut Butter
Ingredients	Peanuts, sometimes salt	Peanuts, sugar, molasses, vegetable oils (hydrogenated rapeseed, cottonseed, soybean oil), salt
Added Sugar	No	Yes
Net Carbs (per 2 tbsp)	~2–4g	~4–7g (or more)
Key Keto Concern	Calorie density and portion control	High added sugar and higher total carb count
Recommendation for Keto	Yes, in moderation	No, not recommended

The Bottom Line: Can you have peanut butter on keto?

For many followers of the ketogenic diet, the answer is a qualified yes. Choosing a natural peanut butter with no added sugar, carefully managing your portions, and pairing it with other low-carb foods makes it a perfectly acceptable addition to your meal plan. However, it's not a free-for-all food and requires mindfulness to prevent exceeding your daily carb limit. If you find peanut butter difficult to portion control, lower-carb options like almond or macadamia butter may be more suitable. As always, listening to your body and tracking your macros are the best ways to ensure continued success on your keto journey.

Keto-Friendly Peanut Butter Alternatives

If you're seeking a lower-carb nut butter or just more variety, consider these excellent alternatives:

Almond Butter: A two-tablespoon serving has fewer net carbs (around 3 grams) than peanut butter and is an excellent source of healthy fats and calcium.
Macadamia Nut Butter: One of the lowest-carb options, with only about 2 grams of net carbs per two-tablespoon serving, and packed with fat.
Sunflower Seed Butter: Made from sunflower seeds, this is a great alternative if you have a peanut or tree nut allergy. Check the label for added sugars, as with all nut butters.
Pecan Butter: Made from pecans, which are high in fat and low in net carbs, making them very keto-friendly.

For more keto information and recipes, you can consult resources like Healthline for up-to-date guidance on navigating your diet.

Frequently Asked Questions

Yes, in moderation. While technically a legume, the nutritional profile of peanuts (high fat, moderate protein, and low carbs) makes them suitable for a keto diet, as long as you account for their carbs and don't overdo it.

The best brands for keto are those that contain only one or two ingredients: peanuts and sometimes salt. Look for brands specifically labeled as "natural" or "sugar-free" and always check the ingredient list. Crazy Richard's and Smucker's Natural are often recommended for their simple ingredients.

The net carbs in natural peanut butter are typically around 2–4 grams per two-tablespoon serving, after subtracting the fiber. The exact amount can vary slightly by brand, so always read the label.

Yes, if you eat too much or choose a brand with added sugars. The carbs, even in natural peanut butter, can add up, and excessive amounts can exceed your daily carb limit and disrupt ketosis. Portion control is essential.

Almond butter is often a slightly better option, as it typically contains fewer net carbs (around 3 grams per serving) compared to peanut butter, and has a lower overall inflammatory profile. However, both can be part of a healthy keto diet in moderation.

Pair peanut butter with other low-carb foods to create a balanced snack. Good options include celery, cucumber slices, a few berries, or incorporating it into fat bomb recipes.

To make your own, simply blend roasted, unsalted peanuts in a food processor until smooth. You can add a pinch of salt to taste. This allows you to control all the ingredients and ensures it's free of unwanted additives.