Carbs in Peanut Butter (2024)

FAQs

Can I eat peanut butter on a low carb diet? ›

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.

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 ).

You can enjoy two tablespoons of this popular spread at a time, even up to five tablespoons, without going over 50 grams of carbs in a day (the upper limit for the standard keto diet) and getting kicked out of ketosis. Also, this amount should leave room for other foods even after eating peanut butter.

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.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Both follow the set keto ratio making them keto-approved. But even if your go-to peanut butter is the original Skippy or Jif, Fay says it can still have a place in the keto diet because what really matters is what you're eating overall, not just one specific food.

While most of the fat in peanut butter is relatively healthy, peanuts also contain some saturated fat, which can lead to heart problems when consumed in excess over time. Peanuts are high in phosphorus, which can limit your body's absorption of other minerals like zinc and iron.

Foods high in salt or added sugars — such as soda and caffeinated drinks, baked goods, and many packaged foods — can contribute to high blood pressure. Limiting or replacing these foods in the diet can help people manage or lower their blood pressure.

Can you eat popcorn while on a low-carb diet? ›

“It's going to fill you up, it's not high on the carb count and it has a little bit of fiber.” The key is not to go overboard — 1 cup of air-popped popcorn has only 6 grams of carbs, but if you eat 3 cups, that's 18 grams and likely more than half of your daily carbs.

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.

Can you have maple syrup on keto? Real maple syrup is not appropriate for those following a low carb or ketogenic diet. It contains 28g of carbs in a 2 tablespoon serving, and almost all of those carbs are sugars.

Short answer: No, honey isn't allowed on the keto diet. And really, if you're on any low-carb diet, you may want to limit honey. “Honey is probably not going to help you stay in ketosis,” says Diana Rodgers, RD, of Sustainable Dish in Concord, Massachusetts.

It's not hard to make peanuts fit in with a low-carb, high-fat diet like keto. A ¼ cup of peanuts has about 3g net carbs, 18g of fat, and 207 calories. One serving of peanuts a day will certainly not put you out of ketosis.

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.

The carb counts of different nuts vary quite a bit, though. The three lowest carb options are to the left – Brazil, macadamia and pecan nuts. These should be the first choices for nuts when following a low carb diet as they are low in carbs, high in fat, and most people find them delicious!

Peanut butter for weight loss

The healthy fats in peanut butter are called monounsaturated and polyunsaturated fatty acids. These fats are associated with a lower risk of weight gain and obesity when consumed as part of a healthy diet.