As you may know, a big part of following a keto diet is ensuring you are getting enough healthy fats in your diet.
One delicious way to add more fat is with peanut butter. This food is a great source of healthy monounsaturated and polyunsaturated fats, as well as protein.
However, when it comes to eating peanut butter on keto, not all brands are created equal. Some products contain added sugars and other unhealthy ingredients that can sabotage your keto diet goals. Luckily, there are some great options available for those looking for a keto-friendly peanut spread.
In this article, we will discuss some of the best and worst peanut butters for keto on the market.
We will also provide nutritional information for each brand so that you can make an informed decision about which one is best for you. So whether you are looking for a new keto snack or want to switch up your current PB&J routine, read on.
Following are the low-carb options that you can include in your keto diet.
Serving: 2 tablespoons (32 g)
This brand makes its product with just one ingredient — peanuts!
That's it. No added sugar, no added oil, and no artificial ingredients. It's also non-GMO.
All of the above and the low net carb count of 2 g per serving make it perfect for a keto diet.
As you can see, this product is a good source of healthy fats, protein, and fiber.
Naturally, peanuts also have a low glycemic index, which means they won't spike your blood sugar levels.
In addition, the high fiber and fat content help to satisfy hunger cravings and keep you feeling fuller for longer.
Serving: 2 tablespoons (32 g)
Smucker's Natural Creamy is a high-quality, rich, and full-flavored product that pairs well with keto diets!
It contains only 2 g of net carbohydrates per serving, plus its creamy texture and rich flavor make it a delicious and satisfying spread for low-carb toast, oatmeal, or even just a spoon.
Serving: 2 tbsp (32 g)
Teddie is all-natural and has a very short ingredient list: just peanuts.
This natural product contains no added sugar, making it a suitable choice for those on a keto diet.
There are no artificial ingredients or preservatives in this product. Hence this all-natural peanut spread is a healthy choice for those looking for an alternative to store-bought nut butter.
Serving: 2 tablespoons (32 g)
If you’re a fan of peanuts on keto, then you’ll definitely want to try Trader Joe’s Creamy.
Dry roasted peanuts are the only ingredients needed for this delightful spread. That’s it!
No sugar, no artificial flavors or preservatives — just pure, peanutty goodness. And because it’s made with only natural ingredients, it’s also suitable for a keto diet.
What makes Trader Joe’s Creamy so special? The key is in the roasting process.
The peanuts are slow-roasted to perfection, resulting in a smooth, creamy texture that simply melts in your mouth.
And because there’s no added sugar, you can enjoy the rich flavor of roasted peanuts without potentially ruining your ketosis.
Serving: 2 tablespoons (32 g)
It is an ideal choice for anyone following a ketogenic diet or simply looking for a healthy and delicious peanut spread option.
Since it is organic, the peanuts are grown without using any synthetic pesticides or herbicides. The peanuts are grown using organic farming practices, and the finished product does not contain any artificial ingredients.
Serving: 2 tbsp
Justin's Classic is a great option for those on a keto diet. Here's why:
First, it's made with just two ingredients — peanuts and palm oil. This means that there is no added sugar.
Second, Justin's uses dry-roasted peanuts, which have been shown to be healthier than their oil-roasted counterparts. Dry roasting also helps to preserve the natural flavor of the peanuts.
Finally, it is relatively high in fat and low in carbohydrates, making it an ideal keto-friendly snack. So if you're looking for delicious and nutritious peanut butter to enjoy on your keto diet, Justin's is a great option.
Serving: 2 tbsp (32 g)
Although technically this is not made of peanuts, we thought we would leave it in as a bonus. The main ingredients in Perfect Keto Nut Butter are hazel nuts, coconut, and almonds, which are all sources of healthy fats.
In addition, the nut butter contains MCT oil, which is a form of fat that is very easily absorbed and used by the body. Perfect Keto Nut Butter is also free of artificial sweeteners, flavors, and colors, making it a healthy and delicious snack option for people on the go.
Now let's take a look at the worst types for low-carb dieters.
Serving: 2 tablespoons (32 g)
This popular spread is made from a blend of roasted peanuts, vegetable oils, sugar, and salt. The resulting product is high in carbohydrates and has 190 calories per serving.
It contains added sugars, which are a no-no on a keto diet. In fact, just 2 tablespoons of Skippy have 12 g of net carbohydrates.
So if you're following a keto diet and looking for a peanut spread, you'll want to steer clear of this one and instead choose a product that's low in carbohydrates and sugar.
Serving: 2 tbsp (32 g)
According to the label, it contains "roasted peanuts, sugar, vegetable oil, salt." But the 5 g net carbs doesn't sound too bad, does it?
While the carb content is at an acceptable level, the hydrogenated vegetable oil makes it unhealthy to consume. This kind of oil has been processed to allow it to be solid at room temperature, but is very bad for our health and should be avoided as much as possible.
Technically it won't ruin your ketosis, but since trans fat is linked with increasing the risk of numerous diseases, it is better to find another source of peanut buttery goodness. Thankfully, there are plenty of keto-friendly options out there.
Serving: 2 tablespoons (32 g)
Is JIF keto compliant? Sadly no, because it has 13 g of net carbohydrates per 2 tablespoons.
Serving: 2 tbsp (32 g)
The main ingredients are roasted peanuts, honey, and palm oil. This spread is not very keto-friendly because the carb content is on the higher side.
Best to stick with spreads that do not contain honey or other sugary additives.
Serving: 2 tbsp (32 g)
As the name suggests, this is a blend of white chocolate and peanut. The ingredients are sugar, palm oil, peanuts, skim milk, salt, and vanilla extract.
Unfortunately, all that sugar makes it a no-go for those on a keto diet.
At 10 g of net carbohydrates per 2 tbsp, it's definitely not compatible with a low-carb lifestyle. So if you're looking for a delicious treat that won't kick you out of ketosis, White Chocolatey Wonderful is not the right choice.
Yes, as long as you stick to plain options that are free of extra flavors and sweeteners. Ideally, the only ingredient should be peanuts, and perhaps a bit of salt.
A 2-tablespoon serving can have as little as 2 g of net carbohydrates or as much as 13 g, so the type you buy makes a big difference.
There are many different brands that do not use sugar or other additives, or you can make your own by simply grinding peanuts in a food processor. The homemade types will have a more natural flavor and texture, and they will be free of any additives or preservatives.
You might be surprised to learn that there are a lot of things you can put this spread on while following a keto diet.
These balls are made with just a few simple ingredients, they come together in minutes and taste like a delicious peanut butter cup. Plus, they're low in carbohydrates and sugar-free, making them a great snack for those on a ketogenic diet.
To make them, simply combine PB, coconut flour, stevia, and salt in a bowl and mix until well combined. Then, roll the mixture into balls and refrigerate for at least 30 minutes.
Once they're firm, you can enjoy them as is or roll them in cocoa powder or shredded coconut for a bit of extra texture and flavor. Whatever way you enjoy them, these keto balls are sure to satisfy your sweet tooth!
Here are some tasty keto-friendly PB snacks that will help you stay on track.
It's easy to make your own low-carb butter at home. All you need is a food processor and a couple of ingredients: peanuts (required!) and salt (optional).
There are several brands that have managed to create a product that has very few carbohydrates and is mostly made up of fat:
Crazy Richard’s Crunchy
Smucker’s Natural Creamy
Teddie All Natural
Trader Joe’s Creamy
365 Everyday Value Organic
Justin’s Classic
Keep in mind that these companies may also make some products that are not keto-friendly, so you should always check the label.
You can also make your own!
This delicious treat can be a great addition to your keto diet, as long as you are choosy about which type you eat and how much of it you consume. Be sure to check out the ingredients list and carb content before adding any new product to your keto diet.
