Is Peanut Butter Ketosis? Navigating Keto-Friendly Options

November 13, 2025 •

4 min read

With a typical two-tablespoon serving of natural peanut butter containing around 5 grams of net carbs, it's a food that raises questions for keto dieters. This raises the question: is peanut butter ketosis, or can it be part of a low-carb diet? The short answer is yes, but only with careful consideration of the type and quantity consumed.

Quick Summary

Peanut butter can be included in a ketogenic diet, but success depends on choosing an all-natural, unsweetened variety and strictly controlling portion sizes. Added sugars and hydrogenated oils found in many commercial brands can increase carb counts and hinder ketosis.

Key Points

Choose Natural and Unsweetened: Always opt for peanut butter with only peanuts and salt on the ingredient list to avoid added sugars and maintain low carb counts.
Practice Portion Control: Stick to the standard 2-tablespoon serving size, as the net carbs can quickly add up and impact your daily carb limit.
Read Labels Carefully: Be vigilant for hidden sugars like dextrose or molasses, as they can significantly raise the carb count in commercial brands.
Consider Lower-Carb Alternatives: For tighter carb budgets, nut butters like almond or macadamia offer lower net carb options.
Avoid Reduced-Fat Varieties: Reduced-fat peanut butters often contain higher levels of added sugar and are not suitable for a keto diet.
Make Your Own for Control: Homemade peanut butter ensures you have complete control over ingredients and can use keto-friendly sweeteners if desired.

The Truth About Peanut Butter and Ketosis

For those following a ketogenic diet, the goal is to enter a metabolic state known as ketosis, where the body burns fat for fuel instead of carbohydrates. This requires a very low daily intake of carbs, typically less than 50 grams. Peanut butter, being a naturally high-fat food, often seems like a perfect fit. However, it's not as simple as it appears.

The nutritional profile of a standard, two-tablespoon serving of natural peanut butter is approximately 191 calories, 16 grams of fat, and 7 grams of total carbs, of which 2 grams are fiber. This results in a net carb count of 5 grams. While this is not excessively high, it can quickly add up, especially for those with very strict carb limits. The key to making peanut butter work on a keto diet lies entirely in moderation and product selection.

How to Choose Keto-Friendly Peanut Butter

Not all peanut butters are created equal. The aisle of any major supermarket is filled with brands that vary widely in their ingredients and nutritional value. The following tips will help you make the right choice:

Read the Ingredient List: The best option for a keto diet is a natural peanut butter with a very simple ingredient list—ideally just 'peanuts' and 'salt'. Avoid brands that include added sugars, honey, molasses, or high-fructose corn syrup, as these will significantly increase the carb count and can kick you out of ketosis.
Check for Hidden Sugars: Be wary of seemingly harmless ingredient names like 'dextrose,' 'maltodextrin,' or 'cane sugar.' If it ends in '-ose,' it's likely a sugar that will negatively impact your carb macro goals.
Steer Clear of Reduced-Fat Versions: To compensate for the reduced fat, manufacturers often add extra sugar and other fillers, making these products less suitable for a keto diet. The higher fat content of regular peanut butter is what you're looking for to meet your macros.
Consider Making Your Own: For ultimate control over ingredients, making homemade peanut butter is an excellent option. All you need are peanuts and a food processor. You can even add keto-friendly sweeteners like monk fruit or stevia to taste.

Comparison of Peanut Butter and Keto-Friendly Alternatives

While peanut butter is a viable option in moderation, some other nut and seed butters offer an even lower net carb count, making them more forgiving for those with tighter daily limits. Below is a comparison of typical nutritional values for a two-tablespoon serving.


Spread Type	Total Carbs (g)	Fiber (g)	Net Carbs (g)
Natural Peanut Butter	7	2	5
Almond Butter	6	3	3
Macadamia Nut Butter	4	2	2
Sunflower Seed Butter	6	4	2
Pecan Butter	4	3	1

Creative Ways to Use Peanut Butter on Keto

Keeping portion sizes in check doesn't mean sacrificing flavor. Here are some simple and satisfying ways to incorporate peanut butter into your keto lifestyle:

Keto Fat Bombs: Combine natural peanut butter with coconut oil and a sugar-free sweetener. Freeze the mixture in small molds for a quick, high-fat snack.
Smoothies: A small amount of unsweetened peanut butter can be blended with keto milk (like almond or coconut milk), ice, and a scoop of protein powder for a filling, low-carb shake.
Sauces and Dressings: Mix peanut butter with a little soy sauce (or a keto-friendly alternative like coconut aminos), ginger, and sesame oil to create a savory satay-style sauce for chicken or vegetables.
Topping for Keto Snacks: Spread a thin layer on a celery stick or low-carb cracker for a crunchy, satisfying snack.
Dessert Alternative: Melt a bit of unsweetened chocolate and mix with peanut butter for a quick, low-sugar treat.

The Risk of Overconsumption

Despite its high fat content, overindulging in peanut butter can easily derail your progress. Two tablespoons already contain 5 grams of net carbs, which can quickly consume a significant portion of your daily carb budget, especially if you're aiming for under 20 grams a day. In addition to the carbs, the high caloric density of peanut butter can also impede weight loss efforts if not accounted for within your total daily calorie intake. Always measure your servings precisely to avoid accidental overconsumption. For more detailed information on monitoring macronutrients on a keto diet, resources from sites like Healthline can be invaluable. https://www.healthline.com/nutrition/peanut-butter-keto

Conclusion: Is Peanut Butter Ketosis?

To directly answer the question, peanut butter itself is not a state of ketosis, but rather a food that can be included in a ketogenic diet when consumed carefully. Its high fat and moderate protein content can be beneficial, provided you select an all-natural, unsweetened brand and stick to controlled portion sizes. By being mindful of your choices and consumption, you can enjoy peanut butter and still successfully maintain a state of ketosis. For many, alternatives like almond or macadamia nut butter offer an even safer option with lower net carbs, but the traditional spread remains an occasional treat for the well-informed keto dieter.

Frequently Asked Questions

No, you must be selective. Most commercial peanut butters contain added sugars and other ingredients that increase the carb count. Only unsweetened, all-natural peanut butter is suitable for a ketogenic diet.

A standard 2-tablespoon serving of natural peanut butter contains about 5 grams of net carbs. This can vary by brand, so always check the nutrition label.

A small, measured portion of unsweetened peanut butter should not kick you out of ketosis, but consuming too much can. The high calorie and carb density mean you must closely monitor your intake.

For keto, you should look for a very short ingredient list containing only peanuts and salt. Some brands may also use keto-friendly sweeteners like monk fruit or stevia.

Excellent lower-carb options include almond butter, macadamia nut butter, and sunflower seed butter. Macadamia nut butter and pecan butter are particularly low in net carbs.

No, reduced-fat peanut butters are generally not keto-friendly because manufacturers often replace the fat with added sugars and fillers to maintain flavor, increasing the carb count.

You can use it in fat bombs with coconut oil, add a small amount to low-carb smoothies, or use it to make savory sauces for dishes like chicken satay.