Are peanuts keto friendly? – Calories, Nutrition and Keto

Are peanuts Keto-Friendly?

Peanuts are moderately keto-friendly. Despite being high in fats, they also contain a moderate amount of carbohydrates. On a strict keto diet where your carb intake will typically be under 20g per day, peanuts’ carb content can quickly add up.

Nutritional Facts About peanuts

Peanuts are a good source of dietary proteins and contain various vitamins and minerals. They are rich in antioxidants and provide various health benefits, such as reduced heart disease risk and improved weight management. However, peanuts have a higher carb content compared to other nuts, which is something to keep in mind for those on a ketogenic diet.

Calories, Carbs, Proteins and Fats

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Nutritional Facts (per 100g)	Amount
Calories	567
Carbs	16g
Sugar	4g
Protein	26g
Fat	49g
Impact on Ketosis	Medium

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What is the Average Weight?

The average weight of a peanut varies largely due to its size and type. However, a general estimate would be that a single peanut weighs around 1 gram.

Additional Information About peanuts

Peanuts also contain various vitamins and minerals like Vitamin E, B Vitamins (particularly niacin, folate, and thiamine), magnesium, phosphorous, and zinc. They are also rich in dietary fiber. However, peanuts contain allergen proteins, which can cause severe allergic reactions in allergen-sensitive individuals.

Other Foods To Match With

Peanuts can be paired with a variety of foods. They go well with fruits and can be added to salads for an extra crunch. They can be mixed with other nuts for a nutrient-rich snack. Peanuts are also a staple in several ethnic cuisines, particularly Asian ones where they are often used in sauces, stir-fries, and desserts. Finally, they can be enjoyed on their own, either raw or roasted, or as a spread in the form of peanut butter. By adding peanuts to your meals, you can enhance both their texture and nutritional value. However, ensure that peanuts’ high carb content fits within your diet restrictions, especially if you are on a ketogenic diet.

1. Low-Carb Peanut Butter Pie

A filling and delicious treat, the low-carb peanut butter pie combines rich peanut butter with a nutty almond flour crust, high in healthy fats and protein. It’s a great option for those on the keto diet due to its low-carb ingredients and high fat content, helping to keep you in ketosis.

2. Keto Thai Peanut Chicken

This keto-friendly dish features grilled chicken coated with a savory peanut sauce. The sauce’s main ingredients are peanut butter and coconut milk, offering a flavorful, low-carb option full of healthy fats. The addition of vegetables like bell peppers and zucchini keeps it nutrient-rich.

3. Keto Peanut Butter Smoothie

A rich and creamy keto peanut butter smoothie provides a delicious and nutrient-rich way to start the day. This recipe combines peanut butter, spinach, almond milk, and various supplements to create a low-carb, high-fat meal replacement that fits well into a keto dietary plan.

4. Keto Peanut Butter Fat Bombs

Fat bombs are popular in keto diets for their ability to provide a large amount of healthy fats in a small portion size. In the keto peanut butter fat bombs, peanut butter, cream cheese, and butter are blended together before being chilled, creating a creamy snack to aid with ketosis.

5. Keto Peanut Butter Pancakes

Keto peanut butter pancakes combine the low-carb benefits of almond flour with the richness of peanut butter to create a satisfying breakfast that fits within the constraints of a ketogenic diet. Topped with keto-friendly syrup or served with bacon, these pancakes are full of protein and fats.

6. Keto Peanut Butter Cups

A favorite among many keto dieters, these keto peanut butter cups, made with sugar-free dark chocolate and natural peanut butter, offer a dessert that’s low in carbs and high in fats. They’re easy to make and provide a satisfying sweet treat without derailing your diet.

7. Keto Peanut Coleslaw

Coleslaw goes keto with this peanut-infused recipe. The dressing, a combination of peanut butter, olive oil, and apple cider vinegar, takes center stage in this dish. It’s a great side dish, providing fiber-rich vegetables and high-fat sauce that is keto-friendly.

8. Keto Peanut Satay Sauce

This easy-to-make keto peanut satay sauce is incredibly versatile and very keto-friendly. It can be used as a marinade for meat, drizzled over vegetables, or used as a dipping sauce. The blend of peanut butter, coconut milk, and spices offers a tasty way to add fats and flavor to a variety of meals.

Frequently Asked Questions about Peanuts and Keto

Are peanuts keto-friendly?

Yes, peanuts are generally considered keto-friendly if consumed in moderation. Although they are higher in carbohydrates than some other nuts, they also have a fair amount of fiber, which can be deducted from total carbs to count towards net carbs. This makes them relatively low in ‘net’ carbs, which is the carb content that really matters on a ketogenic diet.

How many carbs are in peanuts?

One serving, or 28 grams, of peanuts has approximately 6.1 grams of total carbohydrates. However, nearly half of that (2.4 grams) is fiber, a type of carbohydrate that doesn’t raise blood sugar or affect ketosis. When you subtract the fiber from the total carbs, you arrive at around 3.7 net carbs per serving. Remember, it’s these net carbs that should be counted in a ketogenic diet.

How many calories are in peanuts?

A serving of peanuts, which is usually a small handful or roughly 28 grams, contains about 166 calories. Since a ketogenic diet is not necessarily a low-calorie diet, but rather one that focuses on limiting carbohydrates, it’s more important to pay attention to net carb content rather than calorie count.

Can I eat peanuts on a keto diet?

Yes, you can eat peanuts while following a ketogenic diet, provided they fit within your allotted carbohydrate limit for the day. Because the goal of a keto diet is to keep carbohydrate intake very low (usually between 20-50 grams of net carbs per day), eating a large amount of peanuts could potentially push you over your daily carb limit. So, while peanuts are okay to include on a keto diet, they should be eaten in controlled portions.

What would be a healthy serving size of peanuts on a keto diet?

A healthy serving size varies depending upon personal nutritional goals, but for many people on a ketogenic diet, one serving or about 28 grams (a small handful) of peanuts fits nicely into daily carbohydrate allotments. This amount balances the benefits of peanuts, like monounsaturated fats and fiber, with their carbohydrate content. As always, if you are on a ketogenic diet, it’s important to monitor all food portions to ensure you are staying within your daily carb limit.

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