It’s true that peanut butter isn’t exactly low in fat or calories by any means. A serving size of PB is generally two tablespoons and usually comes in around 188 calories and 16 grams of fat, depending on the brand.
Those stats typically make PB a food that can be pretty easy to overdo in any given snack or meal, especially if you follow an eating regimen that’s pretty strict or meant to be low in calories or carbs. If you’re on the keto diet, though, the high fat content *could* actually work in your favor.
But what about the carbs? Can eating too much of it kick you out of ketosis? And is keto the only diet in existence that finally gives you permission to eat as much peanut butter straight out of the jar with a spoon as you want?
You’ve got tons of PB-meets-keto questions, and I’ve got answers—straight from a dietitian. Peanut butter lovers, this one’s for you.
Is peanut butter considered keto-friendly?
In short, yes it is. That’s because there aren’t technically any foods that are off-limits on keto, explains registered dietitian Danielle Schaub, culinary and nutrition manager for Territory Foods. You’re simply trying to hit specific macronutrient targets (around 70 percent fat, 20 percent protein, and 10 percent carbs).
Obviously, it’s easier to hit those targets if you choose high-fat, low-carb foods—but thankfully, PB fits the bill. “Peanut butter can certainly fit into a keto plan because it is high in fat, moderate in protein, and fairly low in carbs,” says Schaub. In that way, peanut butter is actually one of the best foods you could eat on keto when trying to hit your macronutrient goals. Yaaaaay…
What about other nut butters?
If you’re not a fan of peanuts, you’re in luck: There are lots of other nut butter choices at many grocery stores, including cashew, almond, pecan, hazelnut, and macadamia nuts. And when all else fails, you can totally make your own with a food processor.
Just know that not all nut butters are created equal, especially when it comes to keto. Schaub says pecans and macadamia nuts have the highest fat and lowest carbs of all nuts, so you could eat the most of those nut butters on a keto diet.
Keto-Friendly Nut Butters
Justin’s Classic Peanut Butter
18 g fat, 5 g net carbs, 7 g protein
Teddie All Natural Peanut Butter
16 g fat, 4 g net carbs, 8 g protein
Purely Pecans, Nuttin’ But Pecan Butter
24 g fat, 3 g net carbs, 3 g protein…