Peanut butter with added sugar increases the carb content but not the fiber content, says Schaub, meaning you’ll consume more net carbs. And peanut butter is also higher in protein than almond butter. “The most keto-friendly peanut butters have just peanuts and salt as ingredients because they have the highest fiber content, which you can subtract from the total carbs,” she explains. Just know that not all nut butters are created equal, especially when it comes to keto. But since in a keto diet, every gram of carb matters, peanut butter is better than almond butter … It's clearly high in fat, but you might be wondering if peanut butter is keto-friendly. Moderate Amount of Protein. “Technically, peanuts are a legume, which are typically eliminated on a keto diet,” Naomi Whittel, Gainesville, Florida-based author of High Fiber Keto, tells Health. Same with peanut butter, almond butter, and sunflower seed butter," says Crandall Snyder. But the high amounts of fat and the fiber in... 2. "Nut butter is high in fat and protein and suitable on a keto diet. This peanut butter has undergone minimal processing, and in most cases, it’s free of added sugars/ additives. Finally, we hate to break it to you, but you're going to want to pass on the Nutella—even though it does contain hazelnuts. Eating too many carbs is what can kick you out of ketosis and reset your body to burning glucose again. If you're just getting started on the high-fat, low-carb diet, you're probably wondering which of your favorite foods are still okay to eat. Benefits of Eating Peanut Butter 1. If you’re not a fan of peanuts, you’re in luck: There are lots of other nut butter choices at many grocery stores, including cashew, almond, pecan, hazelnut, and macadamia nuts. Keto-wise, conventional peanut butter can be as keto-friendly as an all-natural one, as long as it does not contain a lot of sugars. So it’s a bit of a tie, really. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. On the other hand, almond butter is higher in fiber and micronutrients than peanut butter. "The keto diet is all about staying in the nutrient ranges, so avoiding added sugars is key to reading the label," says Jessica Crandall Snyder, RDN, registered dietitian at Vital RD in Denver and spokesperson for the Academy of Nutrition and Dietetics. On the other hand, peanut butter is slightly higher in protein. “Peanut butter can certainly fit into a keto plan because it is high in fat, moderate in protein, and fairly low in carbs,” says Schaub. You may be able to find the same content in another format, or you may be able to find more information, at their web site. It’s not amazing for a low carb food. Obviously, it’s easier to hit those targets if you choose high-fat, low-carb foods—but thankfully, PB fits the bill. On the other hand, you have the keto-friendly peanut butter. Emily Shiffer is a freelance health and wellness writer living in Pennsylvania. Schaub says many variations are also flavored or altered to reduce the fat content, which is another thing to avoid when making a PB purchase when you've got keto on the mind. Yes! Why trust us? Yaaaaay. That's because there aren’t technically any foods that are off-limits on keto, explains registered dietitian Danielle Schaub, culinary and nutrition manager for Territory Foods. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. 5 Healthy and Delicious Peanut Butter Smoothies, 3 Crazy Ways to Enhance Your Peanut Butter & Jelly. “So peanut butter can easily fit within that carb budget if you stick to the serving size.”. Our product picks are editor-tested, expert-approved. Sarah Bradley is a freelancer writer from Connecticut, where she lives with her husband and three sons. You may be able to find more information about this and similar content at, 5 Ways Your Poop Changes on the Keto Diet, This Guy Went on the Keto Diet for a Week, 13 Drinks That Are OK to Have on the Keto Diet, 15 Coffee Creamers That Are Keto-Friendly, The Best Keto Cookbooks For Your High-Fat Diet. Those 19 grams of carbs in every 2-Tbsp serving aren't going to help you stay in ketosis. You've probably been there: After slathering your morning toast with a *ahem* generous amount of peanut butter, you catch a glimpse of the nutrition content on the jar and are, er, kinda shocked. You’ve got tons of PB-meets-keto questions, and I've got answers—straight from a dietitian. "Peanut butter can be a part of a keto diet since it contains mostly fats and protein with very little carbohydrates," says Dara Godfrey, MS, RD, a registered dietitian in New York City. Part of the reason is that followers still get to eat high-fat foods—the goal being to get the body into ketosis, aka fat-burning mode.