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Can Peanut Butter Fit into a Keto Diet?

Peanut butter enthusiasts, rejoice! While it’s true that peanut butter can be a tasty addition to a ketogenic diet, not all types are created equal. In fact, just a couple of teaspoons can quickly add up to a significant portion of your daily carb count.

The Nutritional Benefits of Peanut Butter

Despite its high calorie count, peanut butter is a nutrient-dense food that provides a wealth of healthy fats and protein. It’s also an excellent source of magnesium, an essential mineral that’s often lacking in very low-carb diets. A 2-tablespoon serving of peanut butter packs:

• 204 calories
• 16.4 grams of fat
• 7.2 grams of protein
• 7.14 grams of carbs
• 1.54 grams of fiber
• 19% of the daily value (DV) for vitamin E
• 27% of the DV for niacin
• 13% of the DV for magnesium
• 9% of the DV for phosphorus
• 23% of the DV for manganese

Is Peanut Butter Keto-Friendly?

While peanut butter can fit into a ketogenic diet, it’s crucial to choose natural, unsweetened varieties to avoid added sugars. Flavored peanut butters, on the other hand, can be high in carbs and may not be suitable for keto dieters.

Best Types of Peanut Butter for Keto Dieters

When shopping for peanut butter, look for natural, unsweetened options that contain only peanuts and salt. Some excellent choices include:

• Once Again Creamy Peanut Butter (5g net carbs per 2-tbsp serving)
• Santa Cruz Organics Creamy Light Roasted Peanut Butter (2g net carbs per 2-tbsp serving)
• Smucker’s Natural Chunky Peanut Butter (4g net carbs per 2-tbsp serving)
• Adam’s Organic Crunchy Peanut Butter (4g net carbs per 2-tbsp serving)

Alternatives to Peanut Butter

If peanut butter isn’t your thing, don’t worry! There are plenty of other nuts and seeds that can fit into a keto diet. Some lower-carb alternatives 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)

The Bottom Line

Peanut butter lovers, you don’t have to give up your favorite spread on a keto diet. Just be mindful of portion sizes and ingredient lists to ensure you’re staying within your daily carb limit.