Are Peanuts Keto and Carbs in Peanuts
on Apr 12, 2023
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Are peanuts keto? How many carbs or net carbs are in peanuts? With the growing popularity of the ketogenic diet, you may wonder whether peanuts are ok to eat for this low-carb, high-fat diet. In this post, you’ll learn whether peanuts are keto-friendly and other nuts that you can and cannot eat on keto.
Peanuts have been a favorite snack for many people around the world for years. They are tasty, versatile, and can be eaten raw, roasted, or turned into peanut butter.
Peanuts Are Not Nuts
Firstly, it is worth noting that despite their name, peanuts are not nuts but legumes. They belong to the same family as beans, lentils, and soybeans.
Peanuts and the Keto Diet: Are Peanuts Keto?
Yes, you can eat peanuts on a keto diet because they have high protein and fat levels. A half-cup of peanuts contains about 5.5 grams of net carbs. This is relatively low and should not cause a significant insulin response.
Note: Make sure to keep portions in check, as too many peanuts can quickly bring you out of ketosis.
Carbs in Peanuts: Are Peanuts Low-Carb?
As previously mentioned, peanuts are relatively low in carbs and contain a decent amount of healthy fat, so they’re a great food choice for a low-carb diet in moderation.
Note that the carb content of peanuts can vary depending on how they are cooked and whether there are any other added seasonings.
How Many Carbs in Raw Peanuts?
According to USDA, one ounce (28.35 grams) of raw peanuts contains 4.56 grams of total carbs.
How Many Net Carbs In Peanuts?
The amount of net carbs in peanuts can vary depending on the serving size and type of peanuts. Here are some general guidelines:
| Serving Size | Net Carbs |
| Raw Peanuts (1 Ounce ) | 3.9 grams |
| Dry Roasted Peanuts (1 Ounce ) | 3.7 grams |
| Peanut butter (2 Tablespoons) | 4 grams |
Net carbs are calculated by subtracting the amount of fiber from the total carbohydrates. In the case of peanuts, the majority of the carbohydrates come from fiber, making them a low-carb and relatively keto-friendly food.
How Many Carbs In Peanut Butter?
The carb content of peanut butter can vary depending on the brand and any additional ingredients. On average, 1 tablespoon of peanut butter contains about 3.5 grams of total carbs per USDA, with around 0.7 grams of fiber, resulting in 2.8 grams of net carbs.
Health Benefits Of Peanuts On A Keto Diet
Peanuts are a good source of protein, healthy fats, and fiber, which can help keep you feeling full for longer. Additionally, peanuts contain essential vitamins and minerals such as vitamin E, magnesium, and phosphorus.
Keto-Friendly Ways To Incorporate Peanuts Into Your Diet
There are many ways to incorporate peanuts into a keto diet. Below are our favorite ways to enjoy them on keto:
- Add them to a salad for some extra crunch.
- Use crushed peanuts as a topping for keto-friendly desserts, such as chocolate mousse or cheesecake.
- Eat raw or roasted peanuts as a healthy snack
- Turn them into peanut butter using natural, unsweetened peanut butter.
Keto Peanuts Substitutes (Best Nuts for Keto)
If you are looking for some peanut substitutes that are keto-friendly, here are some options:
- Almonds: One ounce of almonds contains about 2.5 grams of net carbs, making them a suitable option for a keto diet.
- Macadamia nuts: One ounce of macadamia nuts contains only 1.5 grams of net carbs, making them an excellent keto-friendly option.
- Pecans: One ounce of pecans contains about 1.2 grams of net carbs, making them a low-carb option for a keto diet.
High-Carb Nuts to Avoid
There are certain nuts that should be avoided on a keto diet due to their high carb content. Here are a few examples:
- cashew nuts
- pistachios
- chestnuts
Peanuts Nutrition (Macros)
Below is a breakdown of the macro-nutrient content in 1 ounce (28.35 grams) of dry roasted peanuts per USDA:
- Carbs: 3.7 grams net carbs
- Fats: 14.1 grams
- Protein: 7 grams
- Calories: 166
Note: Carb content and calories of peanuts vary depending on the form in which they are consumed. For example, boiled peanuts contain fewer carbs than dry roasted peanuts due to the absorption of water during the cooking process.
FAQ
Will peanuts kick me out of ketosis?
Peanuts are low in net carbs and can be enjoyed in moderation on a keto diet without kicking you out of ketosis.
Are peanuts high in fat?
Peanuts are relatively high in fat, with 14 grams of fat per ounce.
Are peanut butter and peanuts the same thing?
Peanut butter is made from ground peanuts and often contains added ingredients such as salt and sugar. While peanut butter is derived from peanuts, it can contain additional carbs and calories depending on the brand.
Are boiled peanuts keto?
Boiled peanuts may contain slightly fewer carbs than dry roasted peanuts due to the absorption of water during the cooking process. As per USDA, an ounce of boiled peanut contains 3.5 grams of net carbs.
Are dry roasted peanuts keto?
Yes, dry roasted peanuts are a low-carb snack that can be enjoyed in moderation on a keto diet.
Are roasted peanuts better than raw for a keto diet?
Roasted and raw peanuts have similar macronutrient content and can both be enjoyed in moderation on a keto diet. However, roasted peanuts may contain added salt or oil, which can increase their calorie and carb content.
Can I eat salted peanuts on a keto diet?
Salted peanuts can be consumed in moderation on a ketogenic diet, but it’s important to monitor your salt intake as excess salt can lead to dehydration.
How many peanuts can I have on keto?
. Assuming you are aiming for a daily carb intake of 20 grams, you could have up to 5 ounces (140 grams) of peanuts and still stay within your carb limit.
However, keep in mind that it’s important to balance your macro and micronutrient intake and not rely solely on one type of food. Additionally, it’s important to choose unsweetened and unflavored peanuts, as flavored or sweetened varieties may contain additional carbs.
Are there any potential drawbacks to eating peanuts on a keto diet?
While peanuts are keto-friendly, they do contain anti-nutrients such as lectins and phytates that can interfere with nutrient absorption. Additionally, peanuts are a common allergen and may cause adverse reactions in some individuals.
Will peanut butter make you gain weight?
While peanut butter can be high in calories, it won’t necessarily make you gain weight if consumed in moderation. One tablespoon of peanut butter contains around 3.5 grams of carbs, making it a good choice for those on a keto diet.
We recommend choosing natural, unsweetened peanut butter to avoid added sugars and other unhealthy ingredients.
Conclusion
Peanuts can be a good snack option for those on a keto diet, as they are relatively low in carbs and high in healthy fats. However, it’s important to be mindful of your overall calorie intake, as peanuts are calorie-dense.
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Keto Peanut Brittle Recipe
Ingredients
- 1/4 cup butter
- 1/2 cup granulated Swerve sweetener
- 1 cup roasted salted peanuts
- 1 teaspoon vanilla extract
- 1/4 teaspoon salt
- 1/4 teaspoon baking soda
Instructions
- Line a baking sheet with parchment paper. Set aside.
- In a heavy-bottomed saucepan, melt the butter over medium heat.
- Add the Swerve sweetener to the pan and stir until it dissolves.
- Add the peanuts and continue stirring for about 5-7 minutes, until the peanuts are toasted and the mixture turns golden brown.
- Remove the saucepan from the heat and stir in the vanilla extract, salt, and baking soda. The mixture will bubble up, so be careful.
- Quickly pour the mixture onto the prepared baking sheet and use a spatula to spread it out into an even layer.
- Let the peanut brittle cool for about 30 minutes, or until it has hardened.
- Break the peanut brittle into pieces and store in an airtight container.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
