Is Peanuts (Salted, Roasted) Keto?

Legumes
Peanuts (Salted, Roasted) sticker illustration
KETO VERDICTMODERATE

Salted roasted peanuts can fit keto with portion control: ~7–8g net carbs per 100g and a high fat content make them satisfying, but they’re easy to overeat and add sodium—pre-portion and choose clean, dry-roasted options.

Salted roasted peanuts can fit keto with portion control: ~7–8g net carbs per 100g and a high fat content make them satisfying, but they’re easy to overeat and add sodium—pre-portion and choose clean, dry-roasted options.

  • Net carbs (100g)7.6g
  • Protein (100g)26.2g
  • Fat (100g)49.7g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
7.6g
Total Carbs
16.1g
Fiber
8.5g
Protein
26.2g
Fat
49.7g
Calories
585

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Moderate net carbs (~7–8g/100g) can fit daily macros when portions are measured
  • High fat (~50g/100g) supports satiety and keto energy needs
  • Protein-rich (~26g/100g) helps maintain lean mass
  • Convenient and shelf-stable for on-the-go snacking
  • Crunchy, salty bite can curb cravings versus higher-carb snacks
  • Budget-friendly compared to many tree nuts

HEALTH BENEFITS

  • Primarily monounsaturated fats may support heart health
  • Contains antioxidants (e.g., p-coumaric acid, resveratrol)
  • High in niacin; supports energy metabolism and cardiovascular function
  • Provides vitamin E to help protect cells from oxidative stress
  • Magnesium contributes to muscle and bone health
  • Folate supports normal cell growth and metabolism

PREPARATION SUGGESTIONS

PORTION-CONTROLLED SNACK

Pre-portion into 1 oz (28g) servings to keep carbs and calories in check.

SALAD CRUNCH

Roughly chop and sprinkle over keto salads for protein, fat, and texture.

TRAIL MIX BASE

Combine with coconut-flakes, dark-chocolate-85, and pecans for a keto-leaning trail mix.

ASIAN-INSPIRED DISHES

Toss into cauliflower fried rice or stir-fries with coconut-aminos and sesame-oil.

PEANUT COATING

Pulse into crumbs and use as a coating for chicken or fish before baking.

SPICY ROASTED PEANUTS

Toss with chili powder, cayenne, and a pinch of salt; re-roast briefly for a spicy upgrade.

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