Is Peanut Butter Keto-Friendly? Here Are A Few Ways To Eat It

Is Peanut Butter Keto-Friendly? Here Are A Few Ways To Eat It

Peanut butter is a cheap and convenient food to purchase at almost any store. For Keto dieters, it is high in fat and proteins with little carbohydrate. The health benefit of all-natural peanut butter is amazing and this mouth-watering food can be eaten with almost anything. You name it, peanut butter could probably make it even better.

Is Peanut Butter Good For Keto?

peanut butter

It is easy to question the safeness of peanut butter as a keto-friendly meal because of how much other ingredients goes into some of the store-bought brands. You’d easily find a “natural peanut butter” brand on the shelf containing artificial sweeteners and flavors or even colors that makes it look more appealing. 

So, is peanut butter keto friendly? 

Absolutely, but in moderation! Unless you are allergic to peanuts, then an all-natural peanut butter is considered a relatively safe food when on the ketogenic diet. According to a credible Health and Keto website,, Shiffer (2019) claimed that, “Peanut butter can be part of a Keto diet since it contains mostly fats and protein with very little carbohydrates.”


While the key to selecting the keto-friendly ones is by reading the label to avoid purchasing those with added sugar and other carbs, all natural peanut butter is high in fat and also contains protein; these are the main types of food that are considered safe to eat when on a Ketogenic diet. When purchasing, always look out for brands of peanut butter that contains inflammatory ingredients like hydrogenated oils and trans fats, these are the bad ingredients.

Peanut butter is a food that is also high in calories and can easily be overeaten. A hundred gram of peanut butter is about 580 calories and also 20 grams of carbohydrate, which is about the daily limit when on a keto diet. With about 4 net carbs per serving, dieter will have to be careful when indulging in this treat, to avoid getting kicked out of ketosis. Though peanut butter is safe to eat  while on the Keto diet, it must be eaten in moderation.

Some Benefits Of Peanut Butter


1. Fats

Since the whole goal of a ketogenic diet is to keep ones’ body in nutritional ketosis by ingesting fat and protein with very minimal carbs, peanut butter is of the best fat source. 50% of peanut butter, by weight, is fat; it contains very minimal carbohydrate and a moderate amount of protein.

2. Research-Proven Health Benefits​

Not only is peanut butter one of the most delicious creation this world has to offer, research has shown that it has a lot of health benefits. Ros (2010) found in his work on the health benefits on Nut consumption, that peanuts, among others, have beneficial impacts on many cardiovascular risk factors. The author also explained that there are some growing evidences that suggests that nut intake have beneficial effects on hypertension, cancer, inflammation, and even weight loss.

3. Nutritious

The Unites States Department of Agriculture (USDA) shared on, that peanut butter is high in Vitamin E, B6, B3 (niacin), Folate, Iron, Potassium, magnesium, and several other vitamins and minerals. It also contain several notable antioxidants, like p-Coumaric acid and resveratrol.

4. Great Source of Fiber

Asides all the great vitamins that peanut provides, it is also rich in fiber. Fiber is known to help normalize bowel movement, control blood sugar levels, lowering cholesterol, and aid in achieving healthy weight, among others.

Best Ways To Eat Peanut Butter


Although, peanut butter does all these great things and more, one has to be careful with this food. Peanut butter is high in calories and can be easy to over-eat. This makes it hard to lose weight on the ketogenic diet. Here are some ways that you can eat your peanut butter while on a Keto diet, without the fear of overeating or derailing your attempts to stay on your goal.

1. Make Your Own Peanut Butter

In order to stay clear of the store-bought peanut butter brands that contains ingredients like hydrogenated oils, trans fats, and sugar, one option to eating peanut butter is by making your own. The key is in the selection of peanuts; you may prefer organic, dry roasted, salted or unsalted peanuts. It is also important to make sure you are purchasing natural peanuts with no added ingredients or additives (these are most likely easier to find than peanut butter.) Food Network is a credible source that offers some ways to make home-made peanut butter.

2. Using Peanut Butter as a Treat or Snack

Again, because of how easy it is to over eat this calorie-filled food, it is advised to use peanut butter as a treat or night snack.

Some peanut butter treats include:

Keto peanut butter fudge


This is another low Carb, low sugar, high fat Peanut Butter snack that makes a perfectly delicious keto dessert or fat bomb. It is almost unbelievable that this snack is sugar-free and very low-carb. It has 10 minute prep and cook time, with 240 kcal per serving, 23g of fat and 7g of protein.

No-Bake Peanut Butter Chocolate Bars


This is another low Carb, low sugar, high fat Peanut Butter snack that makes a perfectly delicious keto dessert or fat bomb. It is almost unbelievable that this snack is sugar-free and very low-carb. It has 10 minute prep and cook time, with 240 kcal per serving, 23g of fat and 7g of protein.

Peanut Butter Fat Bomb


 A fat bomb is usually a combination of healthy fats, nuts or seeds and created to help people who eat a lower carb diet include more healthy fats into their diet. They are usually eaten as a snacks to give you energy during the day or at night as a bedtime snack. With raw peanut butter, coconut oil, cinnamon and sea salt, peanut butter fat-bombs come out to be about 130 calories per serving and 12g of fat.

Keto Peanut Butter Cookies


Like the above snacks, peanut butter cookies are also high protein, low carb delicious food that can be eaten as a midday snack or late night dessert. Ingredients include peanut butter, eggs, and Swerve confectioners only, with 82 calories, 3g of protein, and 1g of fat

Peanut Butter As Fruit or Vegetable Dip


Another way to snack on this delicious treat is to make it into a form of dip or “sauce” for your snacks. Peanut butter can easily go with anything, peanut butter and apple slices, celery, carrots, or any other keto-safe fruit or vegetables. Remember, moderation is key, no matter what you are eating.

Beginners who are just getting started on the Keto diet should make it a priority to measure their intake of peanut butter in order to avoid overeating. Peanut butter can be used to satisfy sugar cravings that beginners who are new to Ketogenic diet may experience. 


Typically, you should not consumer more than 30g to 50g of carbs per day when on the Keto diet; two teaspoons of natural unsalted peanut butter contains 4g net carbs. So, as a low-carb dieter, if you still have some room for carbs by the time you reach your last meal of the day, peanut butter can be a great way to end off your day. However, if you’re close to going over your carb limit, it may be better hold off. You know your body and how it responds to carbs and how quickly you can get back into ketosis.

When To Avoid Peanut Butter On Keto Diet


This high source of vitamins, proteins, and fat can be incorporated into your Keto diet, but one must watch out for that (sometimes) uncontrollable urge to keep going. A Keto dieter must avoid overeating peanut butter as it is high in calories. Ideally, 3 – 4 teaspoons of peanut butter per day would be considered okay with your regular daily meals, as 2 teaspoons contains about 7g of carbs – almost half of the daily recommended intake on the Keto diet.

One must avoid peanut butter when:

  • Daily carb intake is maxed out
    You might want to hold off on peanut butter as a late night snack If you have maxed out on your daily carb intake. You may want to consider other zero carb delicious treats like beef jerky or celery sticks..


  • You’re unsure of the ingredients
    If you are unsure of the ingredients in your store-bought peanut butter brand, it is always better to hold off on them. Several store brands of peanut butter contains so much additives, sugars, flavors, and even preservatives, that has heightened the contents, and contains much more carb than you expect. So, if you are unsure if your peanut butter is keto-friendly, it is better to avoid it completely.


As long as you are staying clear of commercial peanut butters—filled with trans fats, hydrogenated oils and vegetable, and sugar, and sticking to all natural and or home-made brands, peanut butter can be the perfect snack for individuals who are on a low-carb or ket diet.

  • Homemade Peanut Butter. (n.d.). 
  • Ros E. (). Health benefits of nut consumption. 
  • Shiffer, E. (2019). Can I Eat Peanut Butter on Keto?  
  • Unites States Department of Agriculture (n.d) Peanut butter, smooth style, without salt Nutrition Facts & Calories. (n.d.).