I am going to go out on a limb here and assume that nearly everyone likes peanut butter . Whether you are looking for a quick protein boost or you are trying to get a sweet fix that isn’t full of empty calories, I believe most people have a jar in their pantry. Are you wondering how well that pairs with the Keto lifestyle?
If that is so then I have great news for you! You can enjoy peanut butter as well as other nut butters in moderation and still remain true to your goals.In this article I will cover everything that you need to know, as well as provide a few viable Keto friendly options.
So let’s take a look at both sides of the coin and get your questions answered.
In some peoples opinion, peanut butter should not be part of a Keto diet at all, but others note that there are specific keto-friendly peanut butters.
Peanut butter is regarded as one of the healthiest foods processed from nature. However, not all peanut butters are that healthy.
Some have added sugars and vegetable oils that make them anything but keto friendly. It definitely pays to read the label.
A glimpse of some of the peanut butter jars’ nutritional content will shock you, especially if you buy one of the highly processed peanut butter with added sugars and other additives.
The high processed peanut butters have a high-calorie content meaning that they are not ideal for you if you are watching your calories/ macros.
So, despite the perfect snacks or smoothie complements, very processed peanut butter might not be keto-friendly at all.
Keto friendly peanut butter
On the other hand, you have the keto-friendly peanut butter. This peanut butter has undergone minimal processing, and in most cases, it’s free of added sugars/ additives.
Remember that a ketogenic diet involves eating foods that are high in healthy fats, moderate protein, and ultra-low carbohydrates content.
A keto diet means getting 60-80% of your calories from healthy fats, 20-30% of calories from protein, and 5-10% carbs (20-30grams).
However, peanut butter has one caveat. Fatty as your peanut butter maybe, the butter has a relatively high carbohydrates content. Essentially, nuts are legumes, and legumes fall in the ‘foods to avoid on the keto diet’ category.
So, despite being a healthy alternative to other foods and being a good source of healthy fats that will keep you full for longer and help you curb your cravings, incorporating peanut butter in your keto diet is contingent on the processing (or lack thereof) and the quantity.
As noted in all the keto diet resources on the internet (and in books), a keto diet is essentially about macros and making sure that you stick within the acceptable macro-nutrient ranges.
One of the most effective ways of ensuring that you stay within those ranges is by avoiding peanut butters with added sugars – just check the label. You may want to start off your journey to keto-friendly peanut butter by staying away from your favorite PB&Js peanut butter.
The best part about keto-friendly natural peanut butters is that they are not only high in healthy fats; they also contain proteins. A big win for keto!
The best peanut butter for keto?
With a supermarket shelves, convenience store shelves, and online stores peddling a wide range of peanut butters, choosing one brand out of the mix is one of the most confusing and frustrating things to do.
They might have different brand names, but you may have to leave the store without any peanut butter because they all contain unwanted/ keto-unfriendly ingredients.
So, what should you be looking for in peanut butter? Well, the peanut butter should have two ingredients ONLY. Yes, you heard that right. Keto-friendly peanut butter has peanuts and salt (optional).
This peanut butter will be chunky or creamy. This is the raw version of the peanut butter, and it contains fiber, in addition to carbs.
So, if you scoop 2 tablespoonfuls of natural peanut butter, you are looking at about 7g of carbs, and if you remove the fiber from this, then you only have 2-4g net carbs.
It’s also worth noting that most of the carbs in natural peanut butter come from the complex fiber carbs (starch), which are broken down slowly in the digestive tract.
Is low-fat/ Reduced-fat peanut butter keto-friendly?
No. Often, peanut butters with reduced-fat or low-fat tags contain added sugars. Therefore, incorporating a low-fat peanut butter would mean eating more carbs than necessary for a keto diet. Essentially anything with added sugar is a no go.
Is almond butter a good alternative to peanut butter diet
Almond butter is one of the best alternatives to peanut butter, and with more and more people seeking healthier food options, it makes sense for us to address whether almond butters are great alternatives to peanut butters, or not.
The truth is that both peanut and almond butter are great nut butters. But to determine which of the two is the ideal option for keto, let’s look at the macros for a serving of either butters (two tablespoons).
A serving of peanut butter has 210 calories made of 16g of fat, 4g carbohydrates, and 9g protein. A serving of almond butter contains 190 calories with 19g fats, 1-3g of carbohydrates, and 6g of protein.
Based on the numbers, almond butter is not only a great alternative to peanut butter, but it’s also the perfect keto nut butter. The high fat, moderate proteins, and low-carbs are ideal for keto.
Can I take Nutella?
Well, we hate to be the ones to break it to you, but Nutella is NOT keto-friendly. It might have tasty hazelnuts, but two tablespoonfuls of Nutella have at least 19g of carbs! This high content will not initiate or support ketosis.
Having said all that, which are the best peanut butters for keto dieters
Best Peanut Butter for Keto
Gourmet Chunky Peanut Butter. Handmade in New Zealand. All Natural and Non-GMO from Fix & Fogg….
Basse All Natural Peanut Butter Praline, Keto friendly, Certified Gluten Free and Vegan, a Creamy…
Crazy Richard’s Creamy Peanut Butter, 100% Natural, Non-GMO, Gluten-Free, 16 Ounce Jars (Pack of 6)
Spread The Love NAKED CRUNCH Organic Peanut Butter, 16 Ounce All Natural, Vegan, Gluten Free,…
Keto Bars! The Original High Fat, Low Carb, Ketogenic Bar. Gluten Free, Vegan, Homemade with…
1. Smucker’s Natural Chunky Peanut Butter
If you are looking for a rich, wholesome peanut butter ideal for your keto diet, this peanut butter by Smucker’s could be exactly what you need?
This peanut butter is natural/ organic, and the best part is that it only features two ingredients – organic, roasted peanuts, and about 1% salt, or less.
Each serving of this peanut butter, two tablespoonfuls gives you 8g of protein and 16g of healthy saturated fats.
This peanut butter is free of gluten, it’s non-GMO certified, USDA-organic, and kosher pareve.
Thanks to the natural formulation of this peanut butter, it’s an excellent fit for sandwiches, snacks, and you could also incorporate it in dressings and dips.
- Made of natural peanut butter
- Non-GMO roasted peanuts
- Good pricing
- It’s tasty and super delicious
- No added sweeteners or oils
- It has the right amount of salt
- No sweeteners
- Shipping issues, leakage of the butter reported by some users
- You might not like the chunky bit of this peanut butter
- The butter might be stuck at the bottom of the container. You need to stir it a lot
2. Fix and Fogg Gourmet Smooth Peanut Butter
New Zealand is known for many great things, but none seems to beat this Fix and Fogg peanut butter. This peanut butter is all-natural and made of only two ingredients – natural peanut butter and sea salt. It’s also vegan, creamy, Non-GMO, and keto-friendly.
The peanuts used to make this peanut butter have high oleic content, and the pinch of sea salt added to the butter makes this the perfect snack or just condiment for your food. Therefore, this peanut butter is naturally low in sugar.
Unlike other peanut butters with palm oil as one of the ingredients, this peanut butter is free of palm oil, no stabilizers, and no added sugars or flavors.
The other impressive feature of this peanut butter is that it’s quite smooth and delicious.
- It’s made of natural, organic ingredients
- No added sugars
- It’s vegan and keto-friendly
- It’s made of organic roasted peanuts and a dash of sea salt
- Low carbs peanut butter
- Just a dash of sea salt
- It’s super tasty
- It might be too expensive for some
3. Basse Nuts Natural Peanut Butter Praline
This Praline peanut butter by Basse Nuts is one of the best keto-friendly peanut butters that’s also free of gluten. It’s vegan, and it could also be one of the most delicious natural creamy peanut butters. This peanut butter is also Kosher-certified MK Pareve.
Whether you prefer slathering peanut butter all over your toast, crackers, or shakes, this peanut butter will be the perfect fit for you.
The top reason why we regard this as one of the best keto-friendly peanut butters is that this peanut butter is made of fresh-roasted peanuts, salt, some cane sugar, and praline flavors.
Unfortunately, this peanut butter might not be the best thing for anyone following a strict keto diet since the peanut butter has added cane sugars, which means that the butter might be more sugary than it should be.
- It tastes good
- It’s creamy and easy to use
- Generally, a low-carb peanut butter
- It has some thick chunks/ clumps
- Some people find it to be too watery
4. Georgia Grinders Creamy Peanut Butter
Georgia Grinders is one of the best all-natural creamy peanut butters on the market today. This peanut butter is made of two ingredients only – peanuts and sea salt.
The peanuts are slow-roasted then ground to achieve its creamy consistency.
One serving of two tablespoonfuls of peanut butter has 14g of healthy fats, 7g of protein, and 6g of carbohydrates.
- It’s all-natural
- It has a nice creamy consistency
- No added sugars
- It’s not too oily and not dry
- Perfect consistency
- Made of high-quality peanut
- Available in a large jar only making it perfect for large families
- A slight bitter taste
5. 365 Everyday Value Unsweetened Organic Creamy Peanut Butter
This creamy peanut butter is from the Whole Foods Market. It’s one of the best unsweetened, keto-friendly, organic, sodium, and sugar-free peanut butters.
This peanut butter is made from USA-grown peanuts, which are certified organic, Kosher, vegan, and it’s also GMO-free certified.
This peanut butter is also unique in that it’s made of only one ingredient, dry-roasted peanut butter.
- Kosher and non-GMO-certified
- Unsweetened and it has no added sugars
- Made of peanuts only
- It’s creamy
- No added salt
- Super low-carbs peanut butter
- You can store it in the fridge
- It comes in a plastic container, and some users take issue with this
6. Crazy Richard’s All-Natural Creamy Peanut Butter
If you are looking for an all-natural peanut butter that’s not only free of palm oil, or sugars, but also Non-GMO and salt-free, then this Crazy Richard’s creamy peanut butter could be what you need.
It’s also certified Kosher, Gluten-free, vegan, and the jar used is BPA-free. This creamy peanut butter comes in 12 jars
This peanut butter, like other natural peanut butters, will have oil separation when you open it – but this is natural and expected. You only need to stir the butter well to get back that creamy consistency.
It’s also free of stabilizers and fillers.
- It has zero trans fats
- No added sugars, salt, or hydrogenated oils
- No added palm oils
- Creamy and easy to spread
- Natural peanuts used
- No refrigeration required
- The peanut butter is all-natural, not organic
- No GMO ingredients
- A little pricey
- The taste requires some getting used to
7. Jif Creamy Peanut Butter
Jif is one of the popular peanut butter brands on the market, and the best part is that it’s the perfect peanut butter for keto dieters. This peanut butter is creamy, it’s made using simple ingredients, and it tastes great!
It’s smooth textured, meaning it’s easy to spread for sandwiches, cookies, and any other snacks.
This peanut butter has a high protein content with a serving (two tablespoonfuls) having 7g of proteins. It’s also got a high content of healthy fats, and it’s ideal for kids, as well as adults.
This butter is also free of preservatives and additives, and it also has a low sodium content.
The best part is that this peanut butter is that it comes with a number of recipes for snacks (PB&J Sushi rolls), Sweet snacks (peanut butter cookies), as well as savory sauces.
Unfortunately, this peanut butter is not 100% keto since it has added molasses, hydrogenated vegetable oils like soybean, and grapeseed oil, as well as mono-diglycerides. It also contains added sugars and salt.
- Perfect consistency
- It’s fresh and has a smooth consistency
- High protein content
- The 16oz jar is too small for some people
- It has added sugars, salts, and hydrogenated oils
8. Spread the Love NAKED CRUNCH Organic Peanut Butter
If you are looking for crunchy peanut butter to match your keto diet needs, this organic peanut butter could be exactly what you need. It’s free of salt, added sugars, palm oil, and the peanuts are free of GMOs.
The ground-roasted peanuts are made in California. This peanut butter is also gluten-free and vegan.
You might also like this peanut butter since it’s a rich source of protein, healthy fats, potassium, vitamin E, magnesium, fiber, and anti-oxidants.
One serving of peanut butter that is two tbsp has 180 calories, with 140 of these calories coming from the fats 915g). The protein content is 7g, while the carbohydrates is 6g.
- No added sugars
- It’s gluten-free, vegan, and made of non-GMO ingredients
- It tastes great
- It’s creamy but also crunchy
- It’s organic
- Price is a bit too steep
- Some people find it too dry even after mixing
And there you have it, these are eight of the best natural peanut butter ideal for keto dieters.
Keto-Friendly Peanut Butter Snacks – Keto Bars
Having looked at the best keto-friendly peanut butters, let’s now look at the best keto-friendly peanut butter bars.
You can’t be eating peanut butter every day and if you love peanut butter or peanuts as much as we think you do, having a keto snack made of peanut butter for you to snack on is crucial.
Below, we look at two of the best peanut butter bars that are keto-friendly.
1. Keto Bars Chocolate Peanut Butter Bar
As a keto dieter looking for the best keto-friendly peanut butter bars, this chocolate peanut butter bar by Keto Bar is one of the best peanut butter bars on the market as it allows you to enjoy a healthy snack with just the right macronutrient ratios.
This peanut butter bar has the right fat and protein content, and the best part is that it has just the right amount of carbs, at 3 grams. The fat content is 21g, meaning that the bar will give you all the fats you need to stay healthy.
This peanut butter keto bar is homemade using the simplest ingredients, and it’s vegan and gluten-free.
You can pick the dense and dense textures of this no-bake keto peanut butter bars. These peanut butter bars are a perfect blend of fudge, brownies, and dark chocolate. Therefore, you get to enjoy the bursting flavors of rich and dense chocolatey, peanut butter goodness.
The other reason why you may like this peanut butter keto bar is that this bar will not melt under high heat, even though it has chocolate.
Finally, this peanut butter keto bar is not overly sweet, and it’s a good idea for keto dieters.
- Gluten, dairy, vegan, and soy-free.
- It’s also free of fiber syrups
- It doesn’t have any added sugars.
- You can enjoy it on the go
- It’s high in healthy fats
- It has a dense and rich flavor
- It comes in three super delicious flavors
- It has stevia for added sweetness. This might not be an ideal ingredient for you.
- A bit pricey
- The sweeteners change the taste of the peanut butter
2. No-Bake Peanut Butter Protein Bar
The no-bake peanut protein bar is a legendary brand of protein bars in the keto world, with just about every keto dieter claiming to have tried the protein bar. The bars boast a decadent texture and the best of flavors.
So, if you are looking for a low-carb protein bar that adheres to the strict keto rules, then the protein bars might be your best snack or meal replacement.
The best part about these protein bars is that there are numerous recipes you could tweak to create the perfect peanut butter protein bar.
Each serving of this no-bake peanut butter keto bar gives you 139 calories. In terms of macros, each bar has 10g of fat, 9g protein, 4g fiber, and only 6g carbs.
Besides being keto-friendly, these protein bars are also sugar-free, vegan — dairy-free, gluten-free, and also paleo-friendly.
Natural peanut butter is idea for anyone on the keto diet.
With most of the peanut butters on the market today highly processed with added sugars and preservatives, the best way for you to ensure that you are eating keto-friendly peanuts is by making sure that the nut butter has natural ingredients only.
A keto diet is a low-carb diet and natural peanut butter meets the low-carb requirement. Besides the low carbohydrates content, natural butter also contains healthy fats, a moderate amount of proteins, and fibers.