Keto Food List
Peanut Butter
Keto Food List
Peanut Butter
Oils & Butters
Not Keto Friendly
Per 100g
Net carbs
Total carbs
Glycemic Index

Is Peanut Butter Keto-Friendly?

Unfortunately, peanut butter is not keto-friendly as it is high in carbs and contains harmful non-keto ingredients like artificial sugars, soybean oil, and rapeseed oil.

Not Keto

  • A keto diet is low in carbs and high in fat. It is best to limit your daily carb consumption from 20g to 30g to maintain ketosis.
  • Peanut butter is too high in net carbs (22.3g per 100g) and will kick you out of ketosis even in a small serving.
  • Peanut butter is rich in monounsaturated fats, especially oleic acid, which is good for you on keto. However, its high net carb count will kick you out of ketosis, and it is better to opt for other low-carb spreads such as olive oil mayonnaise or pimento cheese.

Contains Too Much Sugar

  • Peanut butter is also unsuitable for you on keto as it contains too much sugar. Sugar is a high-glycemic sweetener that raises your blood sugar levels and inhibits you from reaching ketosis.
  • Instead, look for other spreads with natural sweeteners like stevia, monk fruit, and erythritol.

Highly Processed Food

  • Peanut butter is highly processed and contains many harmful non-keto ingredients like soybean oil and rapeseed oil. Refined oils are subject to oxidation which causes inflammation in the body.
  • The extraction process of refined oils also uses heat and chemicals that strip off nutrients from the oil and replace them with harmful chemicals.
  • Peanut butter is rich in vitamins and micronutrients such as zinc, potassium, manganese, biotin, and phosphorous. It is also rich in proteins which are necessary for repairing body cells.
  • Despite these perks, peanut butter is not suitable for you on keto as it is too high in net carbs. You should monitor the ingredients and macros in your diet to maintain ketosis.
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