Is peanut butter keto friendly? – Calories, Nutrition and Keto Recipes
Is peanut butter Keto-Friendly?
Yes, peanut butter is considered keto-friendly. However, not all brands of peanut butter are created equal. To ensure you’re choosing a keto-friendly option, be sure to opt for a brand that is free of added sugars and contains peanuts as its main ingredient.
Nutritional Facts About peanut butter
The specific nutritional profile of peanut butter can vary slightly depending on the brand and whether or not the peanut butter contains any additional ingredients. However, most natural peanut butters are a good source of healthy fats, protein, and dietary fiber, making it a suitable option for the ketogenic diet.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 588 kcal | 166 kcal |
| Carbs | 20 g | 5.6 g |
| Sugar | 10 g | 2.8 g |
| Protein | 25 g | 7.1 g |
| Fat | 50 g | 14.1 g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of a serving of peanut butter is typically around 32 grams, equivalent to approximately two tablespoons.
Additional Information About peanut butter
Besides being low in carbs, peanut butter is also packed with several essential nutrients. This includes Vitamin E, a powerful antioxidant, B vitamins, magnesium, phosphorus, and zinc.
Other Foods To Match With
Peanut butter pairs well with a variety of keto-friendly foods. For a sweet snack, try spreading some on a piece of low-carb fruit like an apple or berries. For a savoury treat, you can pair it with celery sticks, cucumber slices or even incorporated into a salad dressing for an Asian-inspired salad. It’s also a great addition to keto-friendly smoothies to add a bit of protein and fat to your drink.
8 Famous Keto-Friendly Dishes To Try
1. Keto Peanut Butter Cookies
Often made with just three simple ingredients, these delicious cookies use peanut butter, sweetener, and an egg. The peanut butter provides a good source of healthy fats, which is ideal for the keto diet, while the sweetener is typically something without carbs, such as stevia or erythritol.
2. Keto Peanut Butter Smoothie
Blending together sources of protein and healthy fats like peanut butter, almond milk, and a touch of heavy cream, you create this heartening Keto Peanut Butter Smoothie. Added chia seeds provide fiber, making it a well-rounded, keto-friendly breakfast option.
3. Peanut Butter Keto Fat Bombs
These decadent snacks feature peanut butter, cream cheese, and butter, all rich in beneficial fats popular in the keto diet. The sweet and salty combination of peanut butter and a sugar-free sweetener will satisfy your cravings without increasing your carb intake.
4. Keto Peanut Butter Cups
Ever crave a peanut-butter cup on keto? This recipe uses sugar-free chocolate, heavy cream, and peanut butter to create the classic treat without the carbs. It’s a satisfying and indulgent sweet snack or dessert for those following a ketogenic diet.
5. Keto Peanut Butter Bread
Unique and delicious, this keto peanut butter bread is made without any flour, relying on the peanut butter to provide texture and flavor. Eggs, baking powder, and a sugar substitute make this a delicious, low-carb bread option suitable for toasting or sandwiches.
6. Keto Peanut Butter Pancakes
Traditional pancakes are not typically allowed on the keto diet, but this recipe allows you to enjoy pancakes while staying in ketosis. These gluten-free pancakes use almond flour and peanut butter to create a delicious and filling start to your day.
7. Keto Peanut Butter Ice Cream
Combining heavy cream, peanut butter, and sweetener, you can make a homemade, keto-friendly ice cream that rivals traditional varieties. This recipe becomes smoother with the addition of a small amount of vodka (optional), which lowers the freezing point and prevents it from becoming too hard in the freezer.
8. Keto Peanut Butter Chicken Stir-fry
This dinner recipe combines chicken, vegetables, and peanut butter for a delicious, high-protein meal that fits within the keto diet parameters. The peanut butter adds a savory twist to the stir-fry sauce, creating a satisfying meal you’ll want to make again and again.
Frequently Asked Questions about peanut butter and Keto
Is peanut butter keto friendly?
Yes, peanut butter is generally considered keto-friendly. This is thanks to its high fat, moderate protein, and low carb content. Most natural peanut butters contain around 16 grams of fat, 7 grams of protein, and only 3-4 grams of net carbs per serving, fitting well within the standard keto diet macros. However, it’s crucial to choose natural and unsweetened versions since many commercially available peanut butters can be filled with added sugars and artificial sweeteners.
How many carbohydrates are in peanut butter?
On average, two tablespoons of natural, unsweetened peanut butter contain about 3-4 grams of net carbs. This is calculated by subtracting the amount of fiber from the total amount of carbohydrates. Remember, the carb count can vary depending on the brand, so it’s always a good idea to check the nutrition label.
Can I eat peanut butter every day on keto?
While peanut butter is keto-friendly, it should still be eaten in moderation. Peanut butter is nutrient-dense, but it’s also high in calories, which can add up quickly if you’re not careful. As with all foods on the keto diet, portion control is essential to ensure you’re not exceeding your daily carb and calorie limits.
What other nut butters are keto-friendly?
In addition to peanut butter, there are several other nut butters that can be included in a keto diet. Almond butter, for instance, is a great option since it naturally has fewer carbs and more fiber than peanut butter. Other options include macadamia nut butter, pecan butter, or even a seed butter like tahini. Just like with peanut butter, be sure to pick options that are natural and free from added sugars.
Are there any keto friendly peanut butter recipes?
Absolutely, there are many ways to incorporate peanut butter into your keto diet. For example, you could make a keto-friendly smoothie using unsweetened almond milk, a small amount of berries, a scoop of protein powder, and a dollop of peanut butter. Another popular recipe is a keto peanut butter cup using unsweetened, dark chocolate and peanut butter. You can also use peanut butter as a topping for low-carb pancakes or muffins, or even just eat it straight from the jar for a quick and satisfying snack.
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