KETO VERDICTMODERATE
Peanut butter is moderate for keto—about ~13g net carbs per 100g (≈4g per 2 tbsp). Choose natural, unsweetened varieties and keep portions small for a satisfying fat-and-protein boost.
Is Peanut Butter Keto?
Other
Peanut butter is moderate for keto—about ~13g net carbs per 100g (≈4g per 2 tbsp). Choose natural, unsweetened varieties and keep portions small for a satisfying fat-and-protein boost.
- Net carbs (100g)13g
- Protein (100g)25g
- Fat (100g)50g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
13g
Total Carbs
20g
Fiber
7g
Protein
25g
Fat
50g
Calories
588
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate carbs: ~13g net per 100g (~4g per 2 tbsp) fits keto when portioned
- High fat content (≈50%) supports satiety and keto macros
- Solid protein (~25g/100g) helps with fullness and muscle maintenance
- Naturally low in sugar when unsweetened; avoid added sugars/oils
- Versatile: works in fat bombs, sauces, and quick snacks
HEALTH BENEFITS
- Monounsaturated fats support heart-friendly eating patterns
- Provides vitamin E, niacin, magnesium, and manganese
- Polyphenols and other antioxidants contribute to oxidative balance
- Fat + fiber matrix can slow glucose absorption compared with sugary spreads
- Protein supports muscle repair and satiety
PREPARATION SUGGESTIONS
CELERY SNACK
Spread on celery sticks for a classic, crunchy, low-carb combo.
BERRY PAIRING
Use a small amount alongside a few strawberries or raspberries for a treat.
SMOOTHIE BASE
Blend with almond-milk-unsweetened, ice, and a pinch of cocoa for a creamy shake.
SPOON SNACKING
1 tbsp straight from the spoon can curb sweet-salty cravings—measure first.
BAKING INGREDIENT
Use in keto cookies or fat bombs with allulose or erythritol.
PROTEIN BOOST
Stir into greek-yogurt-full-fat (small dollop) for a creamy, satiating snack.