Is Peanuts (Raw) Keto?

Legumes
Peanuts (Raw) sticker illustration
KETO VERDICTYES

Raw peanuts can fit keto in measured portions: ~7.6g net carbs per 100g (≈2.1g per 1 oz/28g). Higher protein and slightly lower fat than many tree nuts—great for budget-friendly crunch when you portion carefully.

Raw peanuts can fit keto in measured portions: ~7.6g net carbs per 100g (≈2.1g per 1 oz/28g). Higher protein and slightly lower fat than many tree nuts—great for budget-friendly crunch when you portion carefully.

  • Net carbs (100g)7.6g
  • Protein (100g)25.8g
  • Fat (100g)49.2g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
7.6g
Total Carbs
16.1g
Fiber
8.5g
Protein
25.8g
Fat
49.2g
Calories
567

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Moderate net carbs (~7.6g/100g) fit most keto plans with 15–30g portions
  • High fat (~49g/100g) supports satiety and ketone production
  • Excellent protein (~26g/100g) aids muscle maintenance
  • Good fiber (8.5g/100g) helps blunt glucose response
  • Budget-friendly alternative to pricier tree nuts
  • Versatile in both sweet and savory low-carb recipes

HEALTH BENEFITS

  • Rich in heart-supportive monounsaturated fats
  • Contains resveratrol and other antioxidants
  • High in niacin (B3) for energy metabolism and skin health
  • Provides magnesium for muscle function and blood pressure regulation
  • Contains biotin for healthy hair, skin, and nails
  • Folate supports DNA synthesis and cell division

PREPARATION SUGGESTIONS

ROASTED SNACK

Roast at 350°F (175°C) for 15–20 minutes, tossing occasionally; season with sea salt or chili powder.

HOMEMADE PEANUT BUTTER

Roast and blend until smooth; add a pinch of salt for an additive-free spread.

THAI-INSPIRED SAUCE

Blend roasted peanuts with coconut milk, lime juice, garlic, and ginger for a keto-friendly peanut sauce.

SALAD TOPPING

Chop and sprinkle over salads with a sesame-oil vinaigrette for crunch and protein.

KETO BRITTLE

Combine roasted peanuts with butter and a keto sweetener; spread thin and cool to set.

STIR-FRY ADDITION

Toss into low-carb stir-fries for texture and authentic flavor.

BACK TO ALL NUTS & SEEDS