Is Peanut Butter Keto? Top 4 Brands and 6 Alternatives

Is peanut butter Keto? Well, peanut butter is high in calories and contains some carbohydrates. It can be accepted on Keto if it only contains peanuts and some salt, with no added sugars, syrups, honey, chocolate, etc. You can have natural, high-quality peanut butter in moderation on a Keto Diet, but there are also other alternatives you can try. So, let’s find out the top 4 keto friendly peanut butter brands and other keto-friendly alternatives.

Peanut Butter and Keto Diet Macros

To answer the question, “Is peanut butter Keto?” we need to find out how ketogenic diets set macros, and why net carbs matter.

On the Primal Diet, which is a kind of ketogenic diet, there are three stages (Low-Carb, Keto, Carnivore), and each stage has its own specific macros (fat, protein, carbohydrates) depending on the user’s metabolic flexibility.

The goal is to decrease carbohydrates and rely on fat and protein as the main energy source. Although macros can differ from person to person, on a Keto Diet, most people gain their daily calories based on this ratio: 70% fat, 20% protein, and 10% carbohydrates.

On a Keto Diet, you need to keep carbohydrate intake low enough that the body can induce and maintain the fat-burning state of ketosis.

So, since the carbohydrate intake is limited, many Keto followers use net carbs rather than total carbs. Net carbs = total carbs minus fiber (some also subtract sugar alcohols).

This gives more space for fibrous foods. But not all carbohydrate sources are the same. Simple sugars can spike insulin more, so you want low glycemic, low-impact carb sources.

So, a food like peanut butter is judged not just by its total carbs but by whether:

1. It has added sugars,
2. How many net carbs remain, and
3. How large a serving pushes you close to your daily limit.

So, only the foods are Keto-friendly that don’t cross your daily carbohydrate limit, have suitable fat-to-carb ratios, and don’t cause big glycemic swings.

This means that to find an answer to the question, “Is peanut butter Keto?” we need to learn about its brand, its nutrients, and how much we want to eat.

Learn More: Best Sugar Free Ketchup and Other Sugar Free Sauces for Keto

Peanut Butter Nutrients

The first step to answering “Is peanut butter keto friendly?” is to understand peanut butter’s macro and micronutrient breakdown. The table below shows the nutrient analysis of plain, unsweetened peanut butter [1] [2].

Other variants for different brands or chunk-style may show higher carbs, sugars, or fiber. For example, chunk-style peanut butter with salt lists 6.9 g carbs, 2.56 g fiber, and 15.98 g fat in 1 tbsp.

As the table above shows:

• Peanut butter is high in calories, so portions can add up fast.
• Its fat-to-carb ratio is good in many plain forms.
• Net carbs are low enough in plain versions that 1-2 tbsp are accepted in Keto.

Learn More: 4 Buffalo Chicken Sandwich Recipes for Carnivore and Keto

Is Peanut Butter Keto Friendly?

Peanut butter can be Keto-friendly if you consider the following points:

• Buy plain, unsweetened peanut butter: If the label shows only peanuts, and maybe salt, with no added sugars or oils, that is the best choice.
• Strictly control portion: If you don’t cross the net carb limit, say 20-30g net carbs/day, 1 or 2 tbsp can be manageable.
• Track your macros: Use net carbs or your chosen method consistently, so peanut butter doesn’t sneak in extra carbs.
• Consider your metabolic flexibility: If you are fully fat-adapted, small amounts of peanut butter may not significantly disrupt ketosis if you keep the total carb load low.

Peanut Butter Is NOT Keto-Friendly If…

• It is flavored or sweetened: Chocolate, honey, and fruit infusion add sugars that bump net carbs into dangerous territory.
• It is a low-fat or reduced-fat version: These have more carbs or fillers to compensate for lost fat.
• Consumed too much: Even a good peanut butter can negatively affect your daily carb limit if you overeat.
• You are sensitive or have a high insulin response: Some people may have stronger glycemic or insulin reactions to peanuts or peanut butter, which can cause stalls.

Learn More: The Best Bacon Dip Recipes for Carnivore and Keto

Peanut Butter Risks and Why Some People Avoid It

Although peanut butter can fit into a Keto Diet, there are side effects you need to consider before adding it to your Keto Meal Plan. Peanut butter can contain:

• Hidden Sugars and Additives: Many commercial peanut butters include cane sugar, honey, molasses, or fruit concentrates, which may not be obvious unless you scan the label carefully [3].
• Emulsifiers, Hydrogenated Oils, Palm Oil: Some brands add stabilizers to prevent oil separation. Emulsifiers can disturb gut bacteria and cause inflammation. Hydrogenated oils contain trans fats that raise bad cholesterol and increase heart disease risk. Palm oil is high in saturated fat, which can raise cholesterol and harm heart health [4] [5] [6].
• High Calories: Because peanut butter is high in calories, even small amounts of it can cross your caloric limits and cause weight gain [7].
• Omega-6 and Inflammation Concerns: Peanut (a legume) is high in linoleic acid (an omega-6), so very high intake could tip the omega-6 : omega-3 balance [8] [9] [10].

Also, some people report stalls on Keto when they frequently eat peanut butter, which can be due to insulin response or hidden carbohydrates.

You should also note that peanuts are among the most common allergens, so if you are allergic, you must avoid them.

Additionally, don’t fall for the “low-fat” marketing claims. When you read low-carb on the label, you automatically think it is healthier, but they usually substitute fat with carbs or sugar. So, it is important to choose high-quality, trustworthy brands.

Learn More: Speed Keto Diet: What Is It and How Does It Work?

Which Peanut Butters Are Best?

The best Keto friendly peanut butter has:

• Only peanuts (and salt).
• No added sugars, syrups, honey, chocolate, etc.
• Low net carbs per tablespoon (≤ ~2–3 g net carbs)
• Minimal additives or emulsifiers
• Good flavor, consistency, and clean label

If it can be challenging for you to find peanut butter with these features, you can take a look at the following brands handpicked for you.

Keto Friendly Peanut Butter Brands

The table below lists some of the best Keto friendly peanut butter brands and shows their pros and cons.

There are also other nut and seed butters you can try. But make sure to check the labels and choose products that are Keto-friendly or in line with your diet rules.

Learn More: 20+ High Protein Low Carb Snacks for Keto and Carnivore Diet

Peanut Butter vs. Other Nut and Seed Butters

The table below compares peanut butter with almond butter, macadamia butter, sunflower butter, pumpkin seed butter, and cashew butter to help you choose the butter that best suits your taste and needs.

If you are worried about peanut or nut allergy, you can use seed butters like sunflower or pumpkin. Just please check for added sugars.

Learn More: Cooking Fish Sticks in Air Fryer for Keto & Carnivore Meals

How Much Peanut Butter Can You Eat?

As mentioned above, since peanut butter is high in calories, portion control is important, especially if you are trying to lose weight on a Keto Diet. The following points can help you decide how much peanut butter is enough.

Set Macro-Based Portions

Say your target is 20 g net carbs per day. If you want to reserve carbohydrates for veggies, berries, etc., you might allow yourself 5-8 g net carbs for peanut butter.

If your chosen peanut butter has about 2 g net carbs per tablespoon, that gives you 2-4 tbsp before you hit 8 g net carbs. But if you want to be more careful, limit it to 1-2 tbsp.

Set Realistic Serving Plans

If using peanut butter in snacks, use 1 tbsp (≈2 g net carbs) with celery, pork rinds, or cheese. You can also add ½-1 tbsp of peanut butter to smoothies or fat bombs. Peanut butter can also be used in sauces, dressings, or dips.

For example, if your daily carb limit is 25 g net, and you aim to keep 5 g for dessert, you’d have 20 g left. Using 3 tbsp of peanut butter (≈6 g net) would use ~30% of your carb budget, which is too much.

You can use a formula like this:

Allowed tbsp peanut butter = (Your target net carbs for ‘extras’) ÷ (net carbs per tbsp of your peanut butter)

You can also use the following recipes to include peanut butter in your foods and snacks without ruining your Keto Diet results.

Learn More: 30 High Protein Low Carb Lunch Ideas for Keto and Carnivore

Peanut Butter Recipes on a Keto Diet

Here are the ingredients and instructions to make Keto-friendly, low-carb desserts with peanut butter.

Keto Peanut Butter Fat Bombs

Using the following ingredients and instructions, you can make 12 small balls in about 40 minutes (Prep time: 10 minutes | Chill time: 30 minutes).

Ingredients:

• ½ cup natural, unsweetened peanut butter
• ¼ cup melted coconut oil
• 2 tbsp unsweetened cocoa powder
• 2 tbsp powdered erythritol or monk fruit sweetener
• ½ tsp vanilla extract
• A pinch of sea salt

Instructions:

1. Mic melted coconut oil and peanut butter in a bowl until smooth.
2. Add cocoa powder (if using), erythritol, vanilla, and salt. Mix well until thick and creamy.
3. Scoop small portions (about 1 tbsp each) and roll into balls.
4. Place them on parchment paper, then refrigerate or freeze for 30-60 minutes until firm.
5. Store in the fridge for up to 2 weeks or in the freezer for up to 3 months.

Tip: Add a sprinkle of crushed peanuts on top before chilling for more crunch.

Nutrition per Fat Bomb:

Calories: 125 kal | Fat: 12 g | Protein: 2 g | Net Carbs: 1.2 g

Learn More: 5 Best Keto Fat Bombs with Recipes: Why and When to Use Them

Low-Carb Peanut Butter Chia Pudding

Use the ingredients and instructions below to make 2 servings of this low-carb peanut butter chia pudding. It needs 5 minutes of preparation and about 4 hours to set.

Ingredients:

• 1 cup unsweetened almond milk
• 2 tbsp natural peanut butter
• 2 tbsp chia seeds
• 1 tsp vanilla extract
• 1 tbsp erythritol or monk fruit sweetener
• A pinch of cinnamon (optional)

Instructions:

1. Add all ingredients to a mason jar or small bowl.
2. Whisk or shake until fully mixed.
3. Cover and refrigerate for 4 hours or overnight to let the chia seeds thicken.
4. Stir before serving. You can top with crushed peanuts or a few raspberries.

Tip: For more creaminess, replace half the almond milk with coconut milk.

Nutrition per Serving:

Calories: 210 kcal | Fat: 15 g | Protein: 8 g | Net Carbs: 3 g

Learn More: Ketovore Diet: Pros and Cons, Food List, and 7-Day Meal Plan

Keto Peanut Butter Smoothie

To make 1 serving of this Keto Peanut Butter Smoothie, you need less than 5 minutes, and the following ingredients and instructions.

Ingredients:

• 1 cup unsweetened almond milk or coconut milk
• 2 tbsp natural peanut butter
• 1 tbsp unsweetened cocoa powder
• 1 tbsp MCT oil (optional)
• 2 tbsp heavy cream (optional)
• 3-4 ice cubes
• Some sweetener (erythritol, monk fruit, or stevia)

Instructions:

1. Place all ingredients in a blender.
2. Blend on high until creamy and smooth.
3. Taste and adjust sweetness or texture. Add ice or milk as needed.
4. Serve immediately.

Tip: Add ½ scoop unflavored or chocolate keto collagen protein powder for post-workout recovery.

Nutrition per Serving:

Calories: 290 kcal | Fat: 25 g | Protein: 8 g | Net Carbs: 4 g

Learn More: Carnivore & Keto Alfredo Sauce: How to Make a Healthy Sauce?

Low-Carb Peanut Butter Sauce for Chicken, Veggies, or Noodles

Making 4 servings of this peanut butter sauce takes only 10 minutes. You just need the following ingredients and instructions.

Ingredients:

• 3 tbsp natural peanut butter
• 2 tbsp coconut aminos or tamari
• 1 tbsp lime juice or rice vinegar
• 1 tbsp sesame oil
• ¼ cup unsweetened coconut milk
• 1 tsp minced garlic
• ½ tsp grated ginger
• A pinch of chili flakes (optional)

Instructions:

1. Mix peanut butter and coconut milk in a saucepan over low heat until smooth.
2. Add coconut aminos, lime juice, sesame oil, garlic, and ginger.
3. Simmer gently for 2-3 minutes until slightly thickened.
4. Adjust seasoning with salt or chili flakes.
5. Use it as a dip, dressing, or sauce for grilled chicken, zucchini noodles, or roasted vegetables.

Tip: Store leftovers in an airtight container in the fridge for up to 5 days.

Nutrition per Serving:

Calories: 130 kcal | Fat: 11 g | Protein: 4 g | Net Carbs: 2 g

Learn More: High Protein Lasagna Recipe with Cottage Cheese for Keto

Peanut Butter Keto Cookies

Use the ingredients and instructions below to make 10 Keto-friendly peanut butter cookies in about 15 minutes.

Ingredients:

• 1 cup natural peanut butter
• ½ cup erythritol (granulated or powdered)
• 1 large egg

Instructions:

1. Preheat the oven to 350°F (175°C).
2. Mix all ingredients in a bowl until smooth.
3. Scoop spoonfuls onto a parchment-lined baking tray.
4. Flatten gently with a fork.
5. Bake for 10-12 minutes or until edges just turn golden.
6. Let them cool before serving.

Tip: Add a pinch of salt and vanilla extract for extra flavor.

Nutrition per Cookie:

Calories: 130 kcal | Fat: 11 g | Protein: 5 f | Net Carbs: 1.5 g

Learn More: Carnivore Cheesecake Recipe: Yummy Zero- & Low-Carb Desserts

Does Peanut Butter Kick You Out of Ketosis?

Although peanut butter contains carbohydrates, a slight bump in carb intake does not knock the body out of ketosis if your total load remains low.

Also, it is not just about carbohydrates; insulin response matters too. Peanut butter has fats and protein together with carbohydrates, which can soften the immediate glycemic load.

While few studies have been done on peanut butter and ketosis, general low-carb and fat-rich food behavior suggests that if you eat minimal carbohydrates in moderation, you are unlikely to completely exit ketosis.

Personal differences, such as metabolic flexibility, insulin sensitivity, adaptation status, and meal context, all impact your Keto Diet results.

Summary

So, is peanut butter Keto? Yes, but only plain, unsweetened types and in moderate amounts. Avoid flavored, honeyed, low-fat, or heavily processed versions.

Look for brands that contain only peanuts and maybe salt. Avoid those added sugars, emulsifiers, or oils. Your net carbs should be ≤ 2–3 g per tablespoon.

Start with 1 tbsp, track how your body responds. Use peanut butter in recipes or as spreads, but don’t overuse it. You can also use lower-carb nut or seed butters.

Learn More: 3 Best Keto Salad Dressing Recipes + The Best Brands & Tips

FAQs

Let’s find answers to the most frequently asked questions about peanut butter on a Keto Diet.

Is Peanut Butter Keto Friendly? Are Peanuts Keto?

Yes, peanut butter can be keto friendly if it is plain, unsweetened, and consumed in controlled portions.

How Many Carbs Are in Peanut Butter?

Carbs in peanut butter are not many, but they still count. In 1 tablespoon of plain peanut butter, there are about 3.1 g total carbs and ~1 g fiber, giving ~2.1 g net carbs.

Is Peanut Butter Low Carb?

It depends on the version. Plain, unsweetened peanut butter is low in carbs (net carbs ~2 g per tablespoon), but flavored or sweetened versions are not low-carb.

What Keto Friendly Peanut Butter Brands?

Crazy Richard’s, Santa Cruz, and SKIPPY's “No Sugar Added” line are among keto-friendly peanut butter brands.

Can Peanut Butter Kick You Out of Ketosis?

It is unlikely that peanut butter kicks you out of ketosis if the total carb load stays under your personal limit.

Is Almond Butter Better than Peanut Butter on Keto?

Almond butter has fewer net carbs and more fiber, but it also costs more and has a different flavor profile. Whether it is better depends on your priorities, cost, taste, and macros.