Is Peanut Butter Keto (Net Carbs, Total Carbs and Easy Keto Peanut Butter Recipes)
on Feb 08, 2023, Updated Nov 22, 2023
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Is Peanut Butter Keto? If you’re a peanut butter lover, you’re probably wondering how it fits into your keto lifestyle. Is it possible to enjoy peanut butter while maintaining ketosis? How many carbs are in peanut butter? Which peanut butter recipes work best for a keto diet?
With its sweet, nutty taste, it’s no wonder peanut butter is loved by Americans of all ages. Best of all, there are so many yummy ways to enjoy it. It’s delicious on its own and can also be added to smoothies or shakes, baked goods and even savory recipes.
You’ll be glad to know that peanut butter works well for most people on a keto diet. In terms of macros, it’s low in carbs, with a decent amount of protein and a higher concentration of fat.
Pro tip: Some varieties come with a lot of added sugars, which can significantly increase the carb content. Always check the nutrition facts if you’re unsure.
Is Peanut Butter Keto?
You can definitely have peanut butter while doing keto. Just be aware that sugar-free peanut butter works best if you’re watching your carbs. Enjoyed in moderation, peanut butter makes a tasty and healthy addition to any low-carb diet.
For most people doing keto, the aim is to consume no more than 50 grams of carbs each day. According to USDA, a 2-tablespoon serving of peanut butter works out to 5.4 grams of net carbs, so this ingredient fits quite easily into your low-carb lifestyle.
How Many Net Carbs In Peanut Butter?
| Total Carbs | Fiber | Net Carbs | |
| Peanut Butter (smooth style, without salt, 2 tbsp, 32g) | 7g | 1.6g | 5.4g |
How Much Peanut Butter Can I Eat on Keto?
At only 5.4 grams of net carbs, enjoying one serving (2 tablespoons) of peanut butter each day is perfectly fine for maintaining your ketogenic state.
What Kind of Peanut Butter is Best For a Keto Diet?
Look for options that contain no added flavors or sugar, which can bump up the carbs. Homemade peanut butter or the more ‘natural’ store-bought varieties are the way to go. These options work out to only 5.4 grams per serving.
Whether you prefer creamy or crunchy, here are a few keto-friendly peanut butter brands to look out for while you’re grocery shopping:
Our Favorite Peanut Butter Brands for Keto Diet
- Crazy Richard’s 100% Peanut Butter: 180 calories, 16g fat, 2g net carbs, 8g protein per serving
- Teddie All Natural Peanut Butter: 190 calories, 16g fat, 4g net carbs, 8g protein per serving
- Trader Joe’s Peanut Butter: 190 calories, 16g fat, 4g net carbs, 7g protein per serving
- Smucker’s Natural Creamy Peanut Butter: 190 calories, 16g fat, 4g net carbs, 8g protein per serving
How to Eat Peanut Butter On A Keto Diet
When shopping for keto-friendly peanut butter, it’s essential that you carefully read the label. If the ingredients contain added sugars, this jar is a no-go for your low carb diet. Sugar adds a lot of empty carbs and calories.
Even after you’ve found your perfect keto peanut butter, be sure to enjoy it in moderation, since it’s a calorie-dense food. The typical serving size is 2 tablespoons, which is just enough for a snack.
What Are Other Keto-Friendly Nut Butters?
Keto-friendly nuts produce keto-friendly nut butter. If you’re not a fan of peanuts or you’d just like to try something new, go for almond, cashew, sunflower or macadamia nut butter. As always, avoid the varieties with added sugars and enjoy nut butter in moderation.
According to nutrition information from the USDA, here’s what you can expect from each type of butter:
- Almond Butter: 322 calories, 10.5 grams of carbs, and 6 grams of net carbs per 50 grams
- Macadamia Nut Butter: 195 calories, four grams of carbs, and two grams of net carbs per 32 grams
- Sunflower Seed Butter: 197 calories, 7.5 grams of carbs, and 5.5 grams of net carbs per 32 grams
Peanut Butter Nutrition
How Many Carbs In Peanut Butter?
Peanut butter is low in carbs, making it a popular choice for people on a keto diet. Depending on the specific brand you choose, you’ll get about 7 grams of carbohydrates in a 2-tablespoon serving.
With a relatively low glycemic index, sugar-free peanut butter is a tasty option for people living with diabetes.
Fats
Peanut butter is a high-fat food with around 16 grams per serving. The good news is that the fat in peanut butter is mostly monounsaturated and polyunsaturated. These are the healthy, good fats that you want in your diet.
Protein
Peanut butter is an excellent source of plant-based protein with 7 grams per serving. This makes it a popular ingredient in shakes and protein balls.
Calories
Peanut butter is quite high in calories with 188 calories per serving. A serving is only 2 tablespoons, which is just enough for a quick snack.
Still, peanut butter is a highly nutritious food that can support you in your health goals by keeping you feeling full in between meals. As with all high-calorie foods, peanut butter is best enjoyed in moderation.
Most Popular Keto Peanut Butter Recipes
Homemade Keto Peanut Butter
This Homemade Keto Peanut Butter is pure and simple with peanuts as its sole ingredient. You’ll love that it’s perfectly spreadable, low in carbohydrates and healthier than store-bought varieties.
- Net Carbs: 3g
- Total Carbs: 6g
- Calories: 180
- Fat: 15g
- Protein: 9g
Keto Peanut Butter Cups
Layers of chocolate and peanut butter make these keto-friendly treats a definite win! Make a batch of these for sweet snacking at only 3.3 grams of net carbs each.
- Net Carbs: 3.3g
- Total Carbs: 10.2g
- Calories: 196.9
- Fat: 17.5g
- Protein: 4.8g
Keto Peanut Butter Balls
Need a quick burst of energy to fight the mid-afternoon slump? Snack on one of these Keto Peanut Butter Balls! With only 2 grams of net carbs, it’s a guilt-free way to tide yourself over until your next meal.
- Net Carbs: 2g
- Total Carbs: 4g
- Calories: 69
- Fat: 5g
- Protein: 3g
Peanut Butter Glazed Salmon
Peanut butter, chili, garlic and citrus flavors combine to make a scrumptious glaze for restaurant-quality salmon at home. Serve with keto-friendly side dishes like cauliflower rice for a delicious, low carb pescatarian dinner.
- Net Carbs: 5g
- Total Carbs: 6g
- Calories: 276
- Fat: 16g
- Protein: 26g
Keto Peanut Butter Fudge
Unbelievably creamy and packed with nutty flavor, this Keto Peanut Butter Fudge makes a tasty treat for kids and grown-ups alike. With only 3 grams of net carbs and no sugar added, it’s the guilt-free way to get your peanut butter fix.
- Net Carbs: 3g
- Total Carbs: 3.9g
- Calories: 178
- Fat: 14g
- Protein: 8.3g
Keto Chocolate Peanut Butter Bars
A crunchy almond flour base is topped with a layer of rich peanut butter, followed by a thin, crispy layer of chocolate. Keto Chocolate Peanut Butter Bars are perfect for a sweet treat after lunchtime.
- Net Carbs: 3.1g
- Total Carbs: 7g
- Calories: 236
- Fat: 21.4g
- Protein: 5.6g
Keto Peanut Butter Pie
A rich, creamy peanut butter filling is surrounded by a crunchy chocolate crust for a pie that everyone will love. At only 6 grams of net carbs per slice, Keto Peanut Butter Pie is the ultimate low-carb dessert.
- Net Carbs: 6g
- Total Carbs: 8g
- Calories: 540
- Fat: 50g
- Protein: 13g
Peanut Butter Keto Cookies
Got a cookie craving while doing keto? These Peanut Butter Keto Cookies will barely put a dent in your carb allowance, while delivering sweet, crunchy satisfaction in every bite.
- Net Carbs: 3g
- Total Carbs: 4g
- Calories: 108
- Fat: 9g
- Protein: 5g
Keto Peanut Butter Fat Bombs
Keto Peanut Butter Fat Bombs are the tastiest way to reach your macros! Each of these chocolatey peanut butter cups provides only 2.1 grams of net carbs and a whopping 24 grams of fat.
- Net Carbs: 2.1g
- Total Carbs: 3.3g
- Calories: 247
- Fat: 24.4g
- Protein: 3.6g
Keto Peanut Butter Mousse
Made in 5 minutes with 5 ingredients, this Keto Peanut Butter Mousse is a no-brainer when you’re craving something rich and creamy. Make it even more delicious with a drizzle of chocolate syrup and slivers of roasted almonds.
- Net Carbs: 4.8g
- Total Carbs: 5.6g
- Calories: 301
- Fat: 26.5g
- Protein: 5.9g
Keto Peanut Butter Cheesecake
This no-bake cheesecake is super easy to make with the creamiest texture you can imagine. At only 4.5 grams of net carbs per slice, it’s the perfect way to indulge while doing keto.
- Net Carbs: 4.5g
- Total Carbs: 7.3g
- Calories: 388
- Fat: 37.9g
- Protein: 11.2g
Keto Peanut Butter Smoothie
Perfect with breakfast or as an afternoon snack, this Keto Peanut Butter Smoothie is a dairy-free delight with less than 5 grams of net carbs per serving. Make it even more filling by incorporating your favorite protein powder.
- Net Carbs: 4.7g
- Total Carbs: 6.3g
- Calories: 172
- Fat: 15.4g
- Protein: 5.2g
Keto Peanut Butter Mug Cake
Mug cakes are perfect for when you need to satisfy your sweet cravings in a flash! Made in the microwave in about a minute, this Keto Peanut Butter Mug Cake has that classic muffin texture with a fraction of the carbs.
- Net Carbs: 6.7g
- Total Carbs: 8g
- Calories: 258
- Fat: 19.2g
- Protein: 8.2g
Keto Peanut Butter Brownies
Chocolate and peanut butter are decadently swirled together to create these keto-friendly brownies. Moist, fudgy and undeniably delicious, each brownie works out to only 3.5 grams of net carbs.
- Net Carbs: 3.5g
- Total Carbs: 8.3g
- Calories: 245
- Fat: 22.9g
- Protein: 6.3g
Keto Peanut Butter Frosting
With a whipped, fluffy texture and an unmistakably nutty flavor, this Keto Peanut Butter Frosting adds the finishing touch to your favorite desserts. At only 3 grams of net carbs per serving, go ahead and pair it with your low-carb cupcakes or brownies.
- Net Carbs: 3g
- Total Carbs: 4g
- Calories: 181
- Fat: 18g
- Protein: 5g
Keto Peanut Butter Ice Cream
This fun and easy recipe produces homemade ice cream using peanut butter plus four other ingredients. Keto Peanut Butter Ice Cream is sugar-free and super low in carbs, but tastes just like the ice cream truck came to visit!
- Net Carbs: 2g
- Total Carbs: 3g
- Calories: 265
- Fat: 26g
- Protein: 3g
Keto Peanut Butter Bread
Fill your kitchen with the aroma of freshly baked Keto Peanut Butter Bread! It’s gluten-free and perfectly sliceable with a nutty taste you won’t be able to resist. At just 3.4 grams of net carbs per slice, it fits right into your keto diet.
- Net Carbs: 3.4g
- Total Carbs: 6.2g
- Calories: 203
- Fat: 16.6g
- Protein: 9g
Keto Peanut Butter Balls Recipe
Ingredients
- 1 cup creamy peanut butter, unsalted
- ½ cup coconut flour
- 3 tablespoons keto maple syrup
Instructions
- Use parchment or wax paper to line a baking tray
- With a fork, combine the peanut butter, coconut flour and maple syrup in a bowl
- After the mixture comes together, use a spatula to keep folding until you have a nice, thick consistency
- Use a cookie scoop or spoon to form peanut butter balls and drop them onto the lined baking tray, ensuring they’re evenly spaced.
- Refrigerate for 20 minutes or until the balls are firm.
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
