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Home / Fitness and Health / Is peanut butter Keto? Experts explain the answer.

Is peanut butter Keto? Experts explain the answer.



Although keto is extremely restrictive, it is one of the most popular diets. One reason for this is that the supporters are still eating high-fat foods – the goal is to put the body into ketosis, the so-called fat-burning mode.

If you're just starting on the high-fat, low-carbohydrate diet, you're probably wondering which of your favorite foods are still okay. Which brings us to peanut butter, one of the most delicious creations this planet has to offer. It's definitely rich in fat, but you might wonder if peanut butter is keto-friendly.

"Peanut butter can be part of a keto diet because it contains mostly fats and protein with very little carbohydrate," says Dara Godfrey, MS, RD, a New York-approved dietician.

  Homemade Sweet Cookie Butter

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Unfortunately only some

peanut butter is ketofreundlich.

At Keto, you want to get 60-80 percent of your daily calories from fat and 20-30 percent from protein, and your carbohydrate intake should be as low as 20-30 grams per gram per day.

"The keto diet is all about staying in the nutrient areas, so avoiding sugar supplements is the key to reading the label," says Jessica Crandall Snyder, RDN, registered nutritionist with Vital RD Denver a Der Speaker of the Academy of Nutrition and Dietetics.

Unfortunately, this means that what your mom distributed on your PB & Js is taboo. "Most peanut butter on the market adds sugar to their product," said Dara Godfrey, MS, RD, a dietitian nutritionist in New York City.

What kind of peanut butter is best for keto?

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Natural Peanut Butter

"Be sure to look for peanut butter with only two ingredients: peanuts and maybe salt." Says Godfrey. She recommends Smuckers Natural Peanut Butter, either creamy or coarse.

It points out that most natural peanut butter in a 2-tbsp serving contains 6-7 grams of carbs. Subtract the carbohydrates that come from the fiber and you will see 2-4 grams of net carbohydrates. "Most of the carbohydrates it contains comes from carbohydrates that degrade much more slowly in our digestive tract than carbohydrates derived from sugars," Godfrey says.

One more comment on the choice of a keto-friendly peanut butter: Most "low fat" or "fat fat" brands add sugar, says Godfrey.

Nut butter is generally great for people with a keto diet.

"Nut butter is rich in fat and protein and is good for a keto diet, as are peanut butter, almond butter and sunflower oil butter," says Crandall Snyder.

If you are just nut butter, fill your pantry with a number of different types.

"Choosing a variety of nut butters is optimal for me because different nuts contain different beneficial vitamins and minerals," Godfrey recommends. "Almonds have calcium, cashews are rich in iron and magnesium, [and] walnuts are rich in omega-3s."

At last we do not hate to break you, but you'll want to pass Nutella – even if it contains hazelnuts. These 19 grams of carbs in every 2 tbsp serving will not help you stay in the ketosis.


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