Are Peanuts Keto-Friendly?

Are Peanuts Keto-Friendly?

Keto diet is becoming popular as a low-carb, high-fat weight-loss wonder. So if you want to follow this diet plan, be ready to say goodbye to high-carb foods.

Keto diet involves increasing your fat intake to make your body burn fats for energy instead of carbohydrates.

Finding the perfect snacks for keto diet is the tricky part since you’re only allowed to consume less than 50 g of carbs every day.

Peanut, for instance is popular for being a go-to snack. Unfortunately, legumes are usually avoided on keto diet.

So if you’re a peanut enthusiast and keto-diet follower at the same time, you might want to know more about peanuts first.

Nutritional Content of Peanuts 

Delicious and crunchy peanuts always win our stomachs. But aside from that they are also enriched with healthful nutritional content.

First off, they are high in fat consisting of monounsaturated and polyunsaturated fats offering a total of 49.2 g per 100 g of raw peanuts.

Peanuts are also great source of protein with 25.8 g per 100 g. Aside from protein, they also contain some macronutrients such as sugar (4.7 g per 100 g) and fiber (8.5 g per 100 g).

Contrary to its fat content, peanuts are low in carb with only 16.1 g for every 100 g. Thus, peanuts have low glycemic index.

Various vitamins and minerals also add up to its nutrition facts namely biotin, manganese, vitamin E, copper, niacin, magnesium, thiamine, phosphorous and folate.

Peanut Benefits


Having a strong nutritional profile, peanuts do qualify as healthy go-to snacks that can be savored in various forms such as raw, roasted or salted.

If having a healthy heart is one of your goals then peanuts are for you since they contain healthy fats, magnesium and copper which are good for the heart.

In terms of weight maintenance, peanuts can also help through reducing your risk of obesity and weight gain because of its good amount of dietary fiber.

Peanuts also help in controlling blood sugar level due to their low glycemic index and high protein and fiber content.

Lastly, antioxidants in peanuts neutralize the unstable molecules that can start the formation of cancerous cells in your body. So who knows, eating peanuts might save you from having cancer cells.

Ideal Portion for Eating Peanuts

As the saying goes, “you can never go wrong with a handful of peanuts”, it became the basis for the amount of peanuts you can eat.

However, there has been confusion about the true amount of a “handful of peanuts”. So to be precise, the standard serving size of peanuts is one ounce which is about 28 whole peanuts per day.

Sticking with one ounce of peanuts per day is beneficial for your keto diet since you’ll be able to maximize the nutritional content of peanuts without the risk of increasing your calorie intake.

Peanut Alternatives

If you’re curious about other snacks that can substitute peanuts, there are actually plenty of them.

Seeds are the number one alternative for peanuts. From sunflower seeds to chia seeds, there’s a huge range for you to try so you’ll never run out of options.

You’ll also enjoy the crunchy taste of a bowl of roasted beans just like a bowl of peanuts.

Almond also counts as an alternative since it is high in protein, fiber and healthy fats.

Lastly, you can try lentils as well, but unlike peanuts they can’t be eaten raw.

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.