Is Peanut Butter Good for the Keto Diet?

Peanut butter is good for the Keto diet as it is high in fat and protein but only packs a small amount of carbohydrates


The Keto diet has been the IT word in diet these days despite its restrictive list of foods you can consume. Most diets frown on a lot of high-fat foods but Keto is all about high fat and low carb. The actual weight loss goal is for the body to go into a fat-burning mode or in other words — a state of Ketosis. But what high-fat foods are good to eat ? Peanut butter is good for the Keto diet as it obviously is high in fat and protein but only packs a small number of carbohydrates.

Going on a diet is never really a fun thing but knowing that you get to consume something as tasty as peanut butter — without the guilt,  this may just be going in the right direction for you.


We all have a weak spot for this creamy and nutty spread. Whether you like it on bread with your favorite jelly or made into a sinful cheesecake or even just a spoonful to lick by itself — one can never go wrong with peanut butter. Unless of course, if you’re allergic to nuts.

Peanut butter is basically unprocessed food that’s made by grinding roasted peanuts until it turns into a gooey paste of deliciousness.  Peanuts are more of a legume that it is a nut as it comes from the same family as soybeans, peas, and lentils. But because it carries the same nutrients like nuts, it has been accepted into the nut family.

In case you didn’t know, all-natural peanut butter is high in monounsaturated fat. This means it may well help decrease cardiovascular diseases and lower blood pressure. All-natural — means you add nothing to the nut before or after roasting and grinding it.

Not all Peanut Butters Are Equal

If one is on a ketogenic diet, consuming the right peanut butter is crucial to reaping the benefits of ketosis. The issues on consuming peanut butter on a keto diet are the ingredients contained in commercial peanut butter brands that are ladened with sugar, trans fats, and hydrogenated oils.These ingredients can cause various health risks such as heart disease, cancer, inflammation, and gut problems.

The best way to incorporate peanut butter into a low carb ketogenic diet is to make your own peanut butter at home and completely stay away from commercial brand peanut butter.  Making your own all-natural nut butter ensures that only the healthy ingredients are going into your body.  You can choose from an assortment of nuts to make your own heavenly jar of peanut butter. 


The keto diet follows a low carb, moderate protein, and high-fat nutrition program. Given this, it only goes to say that fats are invited to the keto party and carbohydrates get left out of the fun.

The tolerable consumption limit for carbohydrates in the keto diet is 50 grams a day. All-Natural peanut butter has low carb content making it quite the perfect snack buddy to go with your keto diet. Its macronutrient ratios for two tablespoons are very keto-friendly:

  • Total Calories: 210
  • Fat: 18 g
  • Carbohydrates: 5 grams
  • Protein: 8 grams

Always track and measure the exact amount of peanut butter you consume a day by tablespoon. This makes it easier for you to remember and monitor how much you have eaten. If you are using all-natural peanut butter brands — always check for ingredients and make sure to stay away from brands that include vegetable oils and sugar in the ingredients because these can hinder the objectives of a keto diet.

The Trouble With Peanut Butter

It may seem that peanuts and peanut butter have it all good but nobody’s perfect.

There is always something to concern yourself about no matter how good things are looking. Here are a few things you may consider before going nuts with peanut butter:

  • Easy to overindulge: Nuts can hit the calorie counter pretty high and that extra tablespoon of peanut butter can set you back an additional 94 calories on your daily calorie allowance
  • Common allergen: Many people, young and old are allergic to nuts.  Peanut allergies rank one of the most common allergies worldwide.
  • High oxalates: Oxalates are known to cause kidney stones especially in people with high large amounts of oxalate in their bodies. Oxalates also prevent certain essential minerals from absorbed in your body.
  • Presence of Pesticides: Because commercial peanut butter brands call for commercial farming and processing — peanut farmers have resorted to using pesticides to control damage to crops. Since peanuts have thin softshells, it is feared that toxic pesticides can seep through and contaminate the peanut
  • Contains Aflatoxin: This chemical is produced by fungus in the peanut plant. It has been known to cause liver cancer in adults
  • Peanut agglutinin:  Peanuts have lectin and have  been studied and linked to encouraging the growth of colon cancer cells


Peanut butter has many benefits to boast about. As long as you pick the best nut among rest, peanut butter can sure make things better for you while on a keto diet.

  • Perfect macros that fit into your daily keto nutrition requirements
  • Power-packed to boost energy via a healthy fat content that provides energy sans the high and crash of carbs and sugar
  • Nutrient-dense containing niacin, magnesium, potassium and vitamin E
  • Minefield of monounsaturated fats that help lower blood pressure and reduce bad cholesterol levels
  • Fiber-rich to aid in digestion and helps lower the risk of stroke, high blood pressure
  • Full feeling and helps you curb cravings by keeping you satiated.


Newbies in the keto diet can enjoy including peanut butter in their daily macro ratio for as long as they consume the right amount and not overeat. Peanut butter is the best go-to for a snack attack prior to a workout to fuel you through your exercises. It is the best cheat for sugar cravings and it travels light for when you need to be on the go and need a little energy boost. All you need is a tablespoon!

keto for body building fitoru mcy oil

Leave a Reply

Your email address will not be published. Required fields are marked *

Subscribe for daily keto tips delivered right to your inbox!