Is Peanut Butter Keto-Friendly?

Is Peanut Butter Keto-Friendly?

You just learned that while peanuts are nutritious, some of them are not keto-approved and should be avoided. And now you're probably wondering if you have to give up peanut butter, too.

We understand that you need to know for sure if peanut butter has a room in the keto world or none. This article will answer the question: is peanut butter keto-friendly, or will it mess up your keto diet?

What's in Your Peanut Butter?

The easiest way to know if peanut butter is keto-friendly or not is by checking its nutritional value.

This shouldn't be too hard since the nutrition facts are easy to find. 

The nutritional profile of peanut butter varies per brand and type.

Smooth-style peanut butter contains 20 grams of carbs, 50 grams of fat, and 25 grams of protein per 100 grams, according to the US Department of Agriculture. 

The standard serving size, which is two tablespoons (32 grams), has 6 grams of carbs, 16 grams of fat, and 8 grams of protein. 

Meanwhile, 100 grams of chunk-style peanut butter yields 22 grams of carbs, 589 calories, 50 grams of fat, and 24 grams of protein. 

Two tablespoons of it have 7 grams of carbs, 16 grams of fat, and 8 grams of protein. 

Our favorite PB packs a punch of essential nutrients, which only makes them even more sensational.

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Is Peanut Butter Keto-Friendly?


Because PB is delicious and nutritious, it's easy to overeat it in any snack or meal. Yet, does eating peanut butter kick you out of ketosis?

Ketosis is a state wherein the body uses stored fats as energy sources.

You'll be able to enter this phase if you deprive your body of sugar, which is the body's natural primary source of energy. 

If you feed your body with too many carbs, then it will, by default, use sugar again to fuel you up. 

This being said, you must limit your carb intake. Some keto dieters restrict themselves to consuming only 20 to 30 grams of carbs a day, though some go as high as 50 grams. 

Your carb threshold depends entirely on your body. The point of the matter is that you should eat little to no carbs to maintain in the state of ketosis. 

Peanut butter is keto-friendly, as long as you consume no more than two tablespoons a day. 

Ideal Portion for Eating Peanut Butter

A couple of tablespoons of smooth peanut butter to slather in toasted keto bread should be enough to satisfy your sweet tooth. 

As with any other food and drinks, too much can be dangerous. And so, moderation is key!

If you exceed your carb limit, chance is that you will kick yourself out of ketosis and slow down the entire slimming process. 

And remember, the carb content of peanut butter depends on the brand.

So when purchasing PB, always check the label and see how many carbs there are per serving. 

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Peanut Butter Alternative

Thousands of people go crazy over peanut butter, but many aren't a fan. If you're one of the people that don't like PB, you can opt for nut butter instead. 

The good news is that there are lots of nut butter at most grocery stores, including almonds, pecans, macadamia nuts, and hazelnuts. 

And if all else fails, you can make your peanut butter at home instead. Use peanuts like macadamia nuts or pecans as they are mostly low in carbs.

Final Takeaway


Peanut butter is keto-friendly, except if you eat more than the standard serving size per day. It's easy to overdo PB because it's undeniably tasty and nutritious.

Yet, if you really want to succeed in your keto diet, then you gotta control your urges to consume a generous amount of PB. 

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.