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Can Peanut Butter Fit into a Keto Diet?

The Nutritious Spread That’s Keto-Friendly

Peanut butter, with its rich flavor and creamy texture, is a beloved spread for many. But can it be part of a ketogenic diet? The answer is yes, but with some caveats.

Understanding Peanut Butter Nutrition

Peanut butter is an excellent source of healthy fats, protein, and essential nutrients like magnesium, vitamin E, and manganese. A 2-tablespoon serving of peanut butter contains:

• 204 calories
• 16.4 grams of fat
• 7.2 grams of protein
• 7.14 grams of carbs
• 1.54 grams of fiber

While peanut butter is nutritious, it’s essential to note that a serving contains about 7 grams of total carbs and 5.6 grams of net carbs, which can take up a significant portion of your daily carb intake on a keto diet.

Choosing the Right Peanut Butter for Keto

Not all peanut butters are created equal. Many commercial products contain added sugars, which increase the carb content and make them unsuitable for a keto diet. When shopping for peanut butter, opt for natural, unsweetened varieties that contain only peanuts and salt. Some good options include:

• Once Again Creamy Peanut Butter
• Santa Cruz Organics Creamy Light Roasted Peanut Butter
• Smucker’s Natural Chunky Peanut Butter
• Adam’s Organic Crunchy Peanut Butter

Alternatives to Peanut Butter

If you’re not a fan of peanut butter or want to mix things up, there are plenty of other nuts and seeds that can fit into your keto diet. Some options include:

• Almond butter (3g net carbs per 2-tbsp serving)
• Pecan butter (1g net carb per 2-tbsp serving)
• Walnut butter (4g net carbs per 2-tbsp serving)
• Sunflower butter (2g net carbs per 2-tbsp serving)
• Pumpkin seed butter (2g net carbs per 2-tbsp serving)

Tips for Enjoying Peanut Butter on a Keto Diet

To incorporate peanut butter into your keto diet, remember to:

• Keep portion sizes in check to maintain ketosis
• Choose natural, unsweetened peanut butter
• Pair peanut butter with lower-carb options like celery or add it to keto-friendly recipes
• Always check the nutrition label to ensure the product fits within your daily carb goal

The Bottom Line

Peanut butter can be a delicious and nutritious addition to a keto diet, as long as you’re mindful of the type and portion size. By choosing natural, unsweetened peanut butter and being aware of the carb content, you can enjoy this tasty spread while maintaining ketosis.