How to eat peanut butter on a low carb diet?

November 10, 2025 •

4 min read

According to a 2024 review, regularly eating peanuts may lower the risk of developing type 2 diabetes long term. This nutrient-dense legume spread can easily be part of your eating plan if you know how to eat peanut butter on a low carb diet effectively, focusing on product choice and portion control.

Quick Summary

Enjoying peanut butter on a low-carb diet involves selecting natural brands without added sugars, controlling intake due to calorie density, and pairing it with low-carb foods or using it in specific recipes.

Key Points

Choose Natural: Opt for peanut butter made with only peanuts and salt, steering clear of brands with added sugars or hydrogenated oils.
Control Portions Strictly: A standard serving of 2 tablespoons has about 5g of net carbs, so measure your intake to avoid exceeding your daily carb limit.
Read Labels: Always check the ingredients and nutritional information to verify low sugar content, as many commercial brands are high in carbs.
Pair with Low-Carb Foods: Combine with foods like celery sticks, bell pepper slices, or a few berries instead of toast or crackers.
Explore Low-Carb Recipes: Incorporate peanut butter into keto-friendly recipes like fat bombs, energy bites, or desserts using alternative sweeteners.
Consider Alternatives: If your carb goals are very strict, look into other nut butters like macadamia or almond butter, which have even lower net carb counts.
Use in Moderation: Remember that even natural peanut butter is calorie-dense, so moderate consumption is important, especially for weight loss.

Choose Your Jar Wisely: The Ingredient Checklist

The most important step for anyone on a low-carb diet who loves peanut butter is to read the ingredient label. Standard, commercial peanut butter brands often contain significant amounts of added sugar and unhealthy hydrogenated oils, which increase the total carbohydrate count and can derail your dietary goals. A natural, unsweetened variety is key. Look for a product with a simple ingredient list—ideally just peanuts and a pinch of salt.

When you see a jar of natural peanut butter, you'll notice the oil has separated and is sitting on top. This is normal and a good sign that the product is minimally processed. You'll simply need to stir it thoroughly before each use. Conversely, many "no-stir" or "reduced-fat" versions achieve their consistency through the addition of sugar and unhealthy oils, so these are best avoided.

What to look for:

Ingredients: Only peanuts and salt, or unsweetened varieties with low-carb sweeteners like erythritol or stevia.
Added Sugars: Zero grams of added sugar is the goal. Check the nutrition facts panel.
Hydrogenated Oils: Avoid these. Stick to natural products where you have to stir the oil back in.

Portion Control Is Your Best Friend

While peanut butter is moderately low in net carbs, it is quite high in calories and fat. On a low-carb diet, you still need to be mindful of your overall calorie intake, especially if weight loss is a goal. A standard serving size is typically 2 tablespoons, which can contain around 190 calories and 5 grams of net carbs. Eating an unrestricted amount can quickly consume your daily carb allowance and lead to a calorie surplus. Using a measuring spoon is essential to keep your portions in check and prevent overconsumption.

Low-Carb Pairings for Peanut Butter

Gone are the days of slathering peanut butter on carb-heavy toast or crackers. To enjoy it on a low-carb diet, you need to be creative with your pairings. Here are some delicious and satisfying alternatives:

Vegetable Sticks: Crisp celery or bell pepper strips provide a refreshing crunch and are excellent low-carb dippers.
Berries: In small, measured quantities, berries like raspberries or strawberries can add a touch of sweetness and antioxidants.
Smoothies: Blend a tablespoon into a low-carb protein shake with unsweetened almond milk and spinach for a filling meal or snack.
Baked Goods: Use it in low-carb baking recipes for cookies or bars made with almond flour.
Spreads and Sauces: Add it to savory recipes like a Thai-style peanut sauce for chicken or stir-fries.

Delicious Low-Carb Peanut Butter Recipes

For those looking for something beyond a simple spread, there are many low-carb recipes you can try. These recipes use peanut butter as a base and incorporate low-carb ingredients to create satisfying treats.

Peanut Butter Fat Bombs: Mix natural peanut butter with coconut oil and a low-carb sweetener like stevia. Freeze in molds for a quick, high-fat, and satisfying treat.
No-Bake Peanut Butter Cookies: Combine natural peanut butter with coconut flour and a keto-friendly sweetener. Roll into balls or press into bars for an easy snack.
Peanut Butter Mousse: Whip together heavy cream, cream cheese, and natural peanut butter with a sugar-free vanilla extract for a creamy, decadent dessert.

Compare Peanut Butter to Other Low-Carb Nut Butters

If you find the carb count of even natural peanut butter to be too high for your strict low-carb goals, or just want more variety, consider these alternatives.


Feature	Natural Peanut Butter	Almond Butter	Macadamia Nut Butter
Net Carbs (per 2 tbsp)	~4-5g	~3g	~2g
Fat (per 2 tbsp)	~16g	~18g	~22g
Protein (per 2 tbsp)	~7g	~6g	~2g
Best For	All-purpose use, classic flavor	Source of calcium	Lowest carb count, high fat

The Takeaway: Smart Consumption Is Key

Peanut butter can absolutely be a part of a low-carb diet. The key to successful incorporation lies in making smart choices and maintaining discipline with portion sizes. By selecting natural, unsweetened products, being vigilant about portion control, and exploring low-carb pairings, you can enjoy the delicious taste and nutritional benefits of peanut butter without compromising your diet. Always prioritize whole, unprocessed foods and use peanut butter as a complementary element rather than a main food source. You can read more about selecting low-carb nut butters and other nuts on a low-carb diet at Healthline, a trusted source for nutrition information.

Conclusion

In conclusion, navigating how to eat peanut butter on a low carb diet is a matter of mindfulness and careful selection. By focusing on natural, sugar-free versions, measuring your servings diligently, and pairing it with low-carb companions, you can continue to enjoy this popular spread. This approach helps ensure you stay within your macronutrient targets while adding healthy fats and protein to your diet. Enjoy your peanut butter, but do so wisely, and it will be a satisfying and helpful tool on your low-carb journey.

Frequently Asked Questions

The best peanut butter for a low-carb diet is a natural, unsweetened variety that lists only peanuts and possibly salt in the ingredients. Avoid brands with added sugars or hydrogenated oils.

A standard 2-tablespoon serving of natural peanut butter typically contains around 7 grams of total carbs and 5 grams of net carbs after accounting for fiber.

No, it is generally recommended to avoid reduced-fat peanut butter on a low-carb diet. These products often have added sugars to compensate for the loss of flavor and texture from fat reduction, which increases the carb count.

Great low-carb pairings include celery sticks, bell pepper slices, cucumber, or a small handful of berries. It can also be added to low-carb smoothies or incorporated into keto-friendly recipes.

To avoid added sugars, read the ingredients list carefully. Look for brands that contain only peanuts and salt, and check the nutrition label for the 'added sugars' line.

Yes, it is possible to eat too much. Peanut butter is high in calories, and overconsumption can lead to a calorie surplus, which can hinder weight loss even on a low-carb diet.

Almond butter and macadamia nut butter are excellent lower-carb alternatives. Macadamia nut butter is particularly low in net carbs and high in healthy fats.