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Is Peanut Butter Keto?

author avatar Dr. Eric Berg 11/04/2023

Are you wondering, is peanut butter keto? The answer is, yes! Peanut butter’s high-fat and low-carb content make it perfect for a ketogenic diet. 

Unfortunately, peanut butter and other nut butters can contain high levels of hidden sugar, chemicals, trans fat, and hydrogenated oils. 

Peanuts are also one of the most heavily sprayed crops, and glyphosate has been detected in several random samples of peanut butter.

If you choose the right peanut butter, it can be a healthy addition to a keto diet. Find out how to choose the best peanut butter on keto!

natural keto friendly peanut butter

What is peanut butter?

Peanuts aren’t actually nuts at all. Peanuts are legumes that grow in the soil, so they’re not the same as tree nuts. 

Peanut butter is a spread made from ground, roasted peanuts that comes in many varieties. There’s creamy peanut butter, crunchy peanut butter, flavored peanut butter, organic peanut butter—the list goes on! 

With so many choices, it can be difficult to figure out which kinds of peanut butter are keto-friendly.

Peanut butter nutrition facts

Two tablespoons (one serving) of natural peanut butter contains:

  • 16 grams of total fat

  • 208 milligrams of potassium

  • 6 grams of carbs

  • 2 grams of dietary fiber

  • 8 grams of protein

Is peanut butter keto-friendly?

Peanut butter is high in fat, has a moderate amount of protein, and is low in net carbs. Two tablespoons of peanut contain 6 grams of total carbs. With 2 grams of fiber, that means two tablespoons of peanut butter contains only 4 grams of net carbs!

Because peanut butter is low in net carbs, it makes it one of the best nuts for keto

You can enjoy celery topped with peanut butter or keto-friendly peanut butter cups. Creamy peanut butter balls—also known as peanut butter fat bombs—are another delicious option. These peanut butter treats can satisfy your sugar cravings and also keep you full between meals if you’re doing intermittent fasting. 

Many peanut butter brands are loaded with sugar and hydrogenated oils. Always check the nutrition label to make sure that the only ingredients are peanuts—sea salt is okay too. 

As long as you choose organic peanut butter without sugar, it’s perfectly fine on a keto diet.

creamy keto peanut butter

Is peanut butter healthy?

Peanut butter can be healthy, depending on which type of peanut butter you choose. 

The shell of a peanut is very soft and can easily absorb the contents of the soil that it’s grown in. Because peanuts grow underground, they are especially susceptible to chemical absorption. 

Peanuts are one of the most heavily sprayed crops, so they can absorb pesticides, herbicides, fungicides, and insecticides right through their shell. 

Peanuts are generally non-GMO, but they are grown in the same fields as cotton, which is GMO. Cotton is sprayed heavily with the chemical glyphosate, so peanuts typically absorb some of the glyphosate that’s in the soil. 

Interestingly, peanut allergies spiked by 400% when glyphosate was introduced into the environment.

Aflatoxin is a toxin produced by a fungus that grows on peanuts. This toxin is believed to increase the risk of liver cancer. However, chlorophyll has the potential to lower aflatoxin uptake after consuming peanuts and other foods like grains and legumes.

Leafy greens and other chlorophyll-rich vegetables will significantly reduce the toxicity of aflatoxin.

Always choose organic, 100% natural peanut butter to reduce your exposure to chemicals. Valencia peanut butter has the lowest levels of aflatoxins. Organic

Valencia peanut butter is the healthiest option and will have the least glyphosate and aflatoxins.

Since we’ve gone over the potential negatives of peanut butter, let’s take a look at the benefits of peanut butter!

farming peanuts

5 benefits of peanut butter

Here are the five most notable benefits of peanut butter!

Rich in vitamin E

Two tablespoons of peanut butter has around 20% of your daily value of vitamin E. Vitamin E plays a key role in your cardiovascular system. Palm oil is another excellent source of vitamin E. 

Packed with B vitamins

Peanut butter is an excellent source of B vitamins, which provide the body with energy. Peanut butter contains up to 30% of your daily value of niacin (vitamin B3) and is also a great source of vitamin B6.

Excellent source of phytonutrients

Peanut butter is rich in phytonutrients like resveratrol and phytosterols, which can have a positive effect on your health. Check out this study that examines the benefits and nutritional chemistry of peanuts.

Rich in protein

Peanut butter is a delicious keto-friendly source of protein. One serving offers 8 grams of protein! 

Supports ketosis

Peanut butter can be used to make a low-carb, high-fat, satisfying snack that supports ketosis. The high-fat content helps to give you energy by increasing ketone production. 

Peanut butter can also help keep you full between meals. With only 4 net carbs, peanut butter is safe to enjoy on a Healthy Keto® diet.

keto peanut butter brands

Key takeaways

Peanut butter is a satisfying snack that can be a healthy choice on a keto diet. Always choose organic peanut butter without added sugars or vegetable oils.

Peanut butter is low in carbohydrates and provides vitamin E, B vitamins, and essential phytonutrients. To reduce the absorption of aflatoxins in peanuts, consume plenty of leafy green vegetables that contain chlorophyll.

Overall, organic peanut butter is a healthy and delicious addition to your keto diet plan!


1. Is peanut butter healthy?

It depends—peanut butter is a healthy addition to a keto diet as long as it is organic and does not contain added sugar and other unhealthy ingredients. Try consuming your peanut butter along with whole foods that contain chlorophyll, like leafy greens, to reduce the effects of aflatoxins.

2. Does peanut butter contain GMOs?

Generally speaking, peanut butter does not contain GMOs, but it can contain glyphosate if it’s not organic. Peanuts are grown in the same fields as cotton crops, which are GMO. 

3. How many carbs are in peanut butter?

A two-tablespoon serving of peanut butter has about 6 grams of total carbs and around 4 grams of net carbs.

4. Can I have peanut butter on a keto diet?

Peanut butter is 100% keto-friendly, but you have to make sure to avoid added sugars, vegetable oils, and hydrogenated oils. Flavored peanut butters can be okay as long as the flavors are natural and there aren’t any added sugars.

5. What is the best nut butter for keto?

There are many nut butters and seed butters that are keto-friendly—just make sure they don’t contain added sugar. Cashew butter, macadamia nut butter, almond butter, and sunflower seed butter are all good options on a ketogenic diet. Almond butter is a popular choice because of its rich, creamy texture.

6. What kind of peanut butter can I have on keto?

Always choose natural peanut butter made with 100% organic peanuts and zero added sugar or trans fat. Pay attention to your net carbs when you eat peanut butter.

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