Is Peanut Butter Keto? (2024)

On a sandwich, in smoothies, or straight out of the jar ⁠— peanut butter is a tasty and healthy staple that’s probably in your pantry right now.

However, if you’re following the low carbohydrate, high fat ketogenic (keto) diet, you may wonder if peanut butter can fit easily into the eating plan.

On a keto diet, your carb intake is drastically lowered to roughly 50 grams per day or less. That may help your body enter a state called ketosis, where you’re using fat rather than carbs for energy.

The diet was originally developed as an epilepsy treatment for children, but it has also shown some effectiveness for short-term weight loss and blood sugar management in adults (1).

Here’s how to include peanut butter on the keto diet.

Is Peanut Butter Keto? (1)Share on Pinterest

Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it’s made.

This chart reviews some different types of peanut butter and their carb content in a 2-tablespoon (32–37 gram) serving.

Some people prefer to count net carbs (total carbs with fiber subtracted) on the keto diet, so we’ve included net carb information, too (2).

Smooth peanut butter (3)Crunchy peanut butter (3)Peanut butter with honey (4)Chocolate peanut butter (5)Reduced fat peanut butter (6)
Total carbs7 grams7 grams12 grams21 grams11 grams
Fiber2 grams2 grams1 gram1 gram2 grams
Net carbs5 grams5 grams11 grams20 grams9 grams

Nutrition info may vary slightly between brands, but for the most part, you can include moderate amounts of smooth or crunchy peanut butter on a keto diet.

However, peanut butter that contains honey or other sweet components like chocolate or fruit preserves may be too high in carbs from sugar to fit easily into a keto diet.

Also, be mindful that reduced fat peanut butter contains more carbs for the same serving size than regular smooth or crunchy peanut butter.


Regular peanut butter, whether smooth or crunchy, contains about 7 grams of total carbs or 5 grams of net carbs for a 2-tablespoon (32-gram) serving. Other varieties may be too high in carbs to fit easily into a keto diet.

To enjoy peanut butter on a keto diet, there are two key things to keep in mind.

First, check the ingredients for added sugars. Added sugar makes peanut butter sweeter and better for making desserts, but it can increase the carb count.

Additionally, be mindful of portion sizes, especially if you’re trying to lose weight. Peanut butter has a lot of calories for a relatively small serving. A standard serving size is 2 tablespoons (32 grams) ⁠— which may be less than you expect.

If you can’t eat peanut butter or are looking for an alternative that is even lower in carbs, almond butter is a good option. It contains 6 grams of total carbs, or 3 grams net carbs, per 2-tablespoon (32-gram) serving (7).


Some peanut butter includes added sugars, which increase carb count. Unsweetened, plain almond butter is a slightly more keto-friendly alternative to peanut butter.

Heads up

Trying to “do it right” when it comes to nutrition may feel tempting, but it can backfire.

If you are preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.

Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, body size, socioeconomic status, or other identities.

They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet culture.

Feel empowered to talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.

You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

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Peanut butter can definitely be part of a keto diet, but it’s best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it’s slightly lower in carbs.

Additionally, you should be mindful of your portion size if you’re trying to lose weight. A 2-tablespoon (32-gram) serving may be smaller than you expect it to be.

Regardless, regular peanut butter in moderate amounts can be easily worked into your daily carb allotment, putting you one step closer to the perfect keto-friendly peanut butter and jelly sandwich.

Just one thing

Try this today: If you are allergic to peanuts or tree nuts, you can try sunflower seed butter or tahini ⁠— which is a paste made from sesame seeds ⁠— as a nut-free alternative.

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Is Peanut Butter Keto? (2024)


Is Peanut Butter Keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can I eat peanut butter on keto? ›

So, to answer the question, “Is peanut butter keto?” Yes, it is!

Is Jif peanut butter OK for keto? ›

Jif's no-added-sugar offering contains 17 grams of fat, 8 grams of protein, 7 grams of carbs, and 2 grams of natural sugar per serving. Both follow the set keto ratio making them keto-approved.

Is peanut butter high in carbs? ›

Low in carbs

Pure peanut butter contains only 20% carbs, making it suitable for a low carb diet. It also causes a very low rise in blood sugar, making it a good option for people with type 2 diabetes ( 7 ).

Is Honey OK on keto? ›

Honey is 100% carbohydrate, so it isn't part of the keto diet plan. For reference, one tablespoon of honey contains 17.2 grams of sugar. If you want to kick yourself out of ketosis, honey is a good way to do that. But what about other “healthy” sugar alternatives?

Which brand of peanut butter is keto-friendly? ›

Smucker's Natural Creamy Peanut Butter

You don't expect it with a brand so associated with jelly, but Smucker's natural creamy peanut butter is great for keto.

Can you eat popcorn on a keto diet? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Is cream cheese keto? ›

Cream cheese: Cream cheese is very popular in the keto diet. At only 84 calories per 1 ounce serving, it has 1 gram of carbs and 2 grams of protein but packs 8 grams of fat per serving. It can be a keto-friendly snack or meal addition when more fat is needed.

Are bananas keto-friendly? ›

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

Can you eat apples on keto? ›

Are Apples Keto-Friendly? Apples are generally not considered keto-friendly as they are relatively high in carbs. One medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet.

What sweets can I eat on keto? ›

Healthline's picks of the best keto candies
  • SmartSweets Gummy Bears.
  • ChocZero White Chocolate Peanut Butter Cups.
  • Lily's Dark Chocolate Covered Caramels.
  • Go Better Keto Dark Chocolate Hazelnut Butter Cups.
  • Stevita Naturals Hard Candy.
  • Cocomels Coconut Milk Caramels in Sea Salt.
  • Dr. ...
  • BHU Keto Truffle Fat Bombs.
Sep 18, 2020

Can I eat mayonnaise on the keto diet? ›

Yes — assuming you avoid mayonnaise that's high in sugar or other carbs. Since ketosis is about restricting carbs to low levels and initiating your body's consumption of fats over sugars, mayo's high-fat, low-sugar profile makes it very keto-friendly.

What fruit is keto-friendly? ›

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

How many carbs are in 2 tablespoons of Jif peanut butter? ›

Jif Simply Creamy Peanut Butter (2 tbsp) contains 8g total carbs, 6g net carbs, 16g fat, 7g protein, and 190 calories.

Does Jif peanut butter spike insulin? ›

When it comes to diet, peanuts and peanut butter are like a secret weapon because they taste great, but don't cause blood glucose to spike. They have a glycemic index of just 14.

Is Jif peanut butter full of sugar? ›

Regular Jif Peanut Butter contains 3g total sugar per serving. For the most current information regarding a particular product, please refer to the product package. Roasted Peanuts, Contains 2% Or Less Of: Fully Hydrogenated Vegetable Oils (rapeseed And Soybean), Mono And Diglycerides, Molasses, Sugar, Salt.

Can I give my dog jif peanut butter? ›

Avoid big brands of peanut butter such as Jif, Peter Pan, and Skippy, which often contain added sugar. And just because the label says it's “natural peanut butter” doesn't mean there isn't added sugar, so be sure to read the ingredients. Only share peanut butter that's raw, unsalted, and free of artificial sweeteners.

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