Nutrition Diet: Which Peanut Butter is Lowest in Carbs?

October 28, 2025 •

4 min read

According to a study cited by EatingWell, some 'reduced-fat' peanut butters can contain up to 15g of total carbs per serving due to added sugars and fillers, compared to just 6g in natural versions. This difference is key for anyone watching their intake, making it essential to know exactly which peanut butter is lowest in carbs for your specific dietary needs.

Quick Summary

This guide details how to find the lowest-carb peanut butter by comparing natural versus processed options, understanding nutrition labels, and evaluating specific brands and alternatives for managing carb intake effectively.

Key Points

Read the Ingredient List: The most reliable low-carb peanut butters have only peanuts, and sometimes salt, on their ingredient list.
Check for Added Sugar: Avoid products listing sugar, corn syrup, or molasses high on the ingredients, as these significantly increase the carb count.
Calculate Net Carbs: For low-carb or keto diets, focus on net carbs (Total Carbs - Fiber) to get an accurate picture of a product's impact on your diet.
Prioritize Natural Brands: Brands labeled 'natural' often have simpler, lower-carb formulations compared to their processed, mainstream counterparts.
Consider Specialty Keto Brands: For the absolute lowest net carb count, consider specialty keto brands that use alternative sweeteners to achieve near-zero net carbs.
Explore Alternatives: For even lower carb counts or dietary variety, nut butters like almond or macadamia can be excellent alternatives.

The Core Difference: Natural vs. Processed Peanut Butter

The fundamental factor determining a peanut butter's carbohydrate content is its ingredient list. Natural peanut butter typically contains only one or two ingredients: peanuts and, in some cases, salt. Its carb count comes solely from the peanuts themselves, and the final net carb value is lower due to the fiber content. Processed or 'regular' peanut butter, however, often contains added sugars (like corn syrup solids and molasses) and stabilizers (like hydrogenated oils) to prevent separation and enhance flavor. These additives significantly increase the total sugar and carb count, making them a less ideal choice for low-carb diets.

Reading a Peanut Butter Nutrition Label

To find a low-carb peanut butter, mastering label reading is crucial. The key is to look beyond the front of the jar and scrutinize the ingredient list and the nutrition facts panel.

Ingredient List: The shorter, the better. The most low-carb peanut butters will have only 'peanuts' or 'peanuts and salt' listed. Avoid products that list added sugars, hydrogenated oils, or other fillers high up on the ingredient list, as ingredients are listed in order of predominance by weight.
Total Carbohydrates and Fiber: The total carbs listed on a label include sugar, starch, and fiber. For a low-carb diet like keto, the focus is on 'net carbs,' which you can calculate by subtracting the fiber from the total carbs. Brands with higher fiber and lower total carbs will have the lowest net carb count.
Sugar Content: Look for peanut butters with zero grams of added sugar. Added sweeteners are the main culprit for higher carbohydrate and sugar content in many processed varieties.

Top Low-Carb Peanut Butter Brands

Several brands are known for their minimalist ingredient lists and lower carb counts, making them suitable for low-carb and ketogenic diets. While specific nutrition facts can vary slightly between batches, these brands generally stand out.

Crazy Richard's: Known for using only peanuts, leading to a very low net carb count, often around 2g per serving.
Wonderspread: A specialty keto option, this peanut butter often boasts 0g net carbs per serving by using alternative sweeteners and modified plant oils.
Teddie All Natural: This brand sticks to peanuts and salt, offering a reliable, low-carb option.
Smucker's Natural: A widely available grocery store option with only peanuts and salt.
Santa Cruz Organic: A simple ingredient list of organic peanuts and salt makes this a low-carb, high-quality choice.

Comparison of Peanut Butters for Low-Carb Diets


Brand	Ingredients	Net Carbs (per 2 tbsp)	Key Feature	Suitable For Keto?
Crazy Richard's	Peanuts	~2g	Pure peanuts, no added salt option	Yes
Wonderspread	Peanuts, modified oil, sweeteners	~0g	Ultra-low net carbs via alternative ingredients	Yes
Skippy No Sugar Added	Peanuts, sweeteners, oil	Varies	Lower carb version of classic brand	Yes, in moderation
Jif Natural	Peanuts, sugar, oil, molasses	Higher	Contains added sugars and oils	No
Smucker's Natural	Peanuts, salt	~2g	Widely available, clean label	Yes

Creative Ways to Incorporate Low-Carb Peanut Butter

Beyond simply eating it from the jar, low-carb peanut butter is a versatile ingredient for a variety of keto-friendly recipes.

Keto Shakes and Smoothies: Blend a scoop of low-carb peanut butter with unsweetened almond milk, a keto protein powder, and a handful of berries for a delicious and filling meal.
Savory Sauces: Whisk together peanut butter, soy sauce (or tamari), ginger, and lime juice for a tasty satay sauce for chicken or vegetables.
No-Bake Energy Balls: Mix peanut butter with rolled oats, ground flaxseed, and a low-carb sweetener for a quick, portable snack.
As a Spread: Pair low-carb peanut butter with celery sticks, apple slices (in moderation), or low-carb crackers for a satisfying snack.
Baking: Substitute regular peanut butter with a low-carb option in your favorite keto cookie or brownie recipes.

Low-Carb Alternatives to Peanut Butter

For those with allergies or simply looking for variety, several other nut and seed butters offer naturally low-carb profiles.

Almond Butter: Often slightly lower in net carbs and higher in fiber than peanut butter. The ingredients list is key, as with peanut butter.
Macadamia Nut Butter: Exceptionally low in carbs, with some brands having as little as 2g net carbs per ounce, making it a stellar keto choice.
Sunflower Seed Butter: A great option for those with nut allergies. Its flavor is very similar to peanut butter, and it can be used as a 1:1 substitute in most recipes.

Conclusion: Making the Smart, Low-Carb Choice

Selecting the right peanut butter is about prioritizing a clean ingredient list over everything else. The products that are genuinely just peanuts, and sometimes salt, are consistently the lowest in net carbs. By checking the nutrition label for added sugars and calculating net carbs (total carbs - fiber), you can easily determine which peanut butter is lowest in carbs for your dietary plan. Whether you choose a classic natural brand or a specialized keto product, a little attention to detail will ensure your favorite nutty spread remains a healthy and beneficial part of your diet.

Visit this comprehensive article on low-carb eating for more dietary insights.

Frequently Asked Questions

The primary factor that increases the carb count in many peanut butters is the addition of sweeteners like corn syrup, molasses, or sugar during processing.

No, reduced-fat peanut butters often have higher carb counts because the fat is replaced with sugars and fillers to maintain flavor, making them a poor choice for low-carb diets.

Total carbs include all carbohydrates (sugar, starch, fiber), while net carbs are the total carbs minus the fiber. Net carbs are what affect blood sugar, so they are the focus of low-carb and keto diets.

Powdered peanut butter typically has fewer carbs and calories because most of the oil (and some of the fat and calories) is removed. However, some brands add sugar, so it is still important to read the label.

Yes, low-carb peanut butter can be used for baking in keto-friendly recipes. Many recipes adapt traditional peanut butter cookies by substituting sugar with low-carb sweeteners.

Natural peanut butter, which separates because it lacks stabilizers, can be stored in the refrigerator upside-down to help distribute the oil evenly. Just stir it well after opening.

While peanuts are naturally low-carb, some alternatives like macadamia nut butter can be even lower in carbs. It's always best to check the label for any added ingredients.