Is Peanut butter keto?
Keto in moderation 4.5 g net carbs per two tablespoons (32 g) — 23% of a 20 g keto day.
Short answer: In moderation. Two tablespoons (32 g) of peanut butter: 4.5 g net carbs — 23% of a strict 20 g keto day — with 16 g fat and 8 g protein.
Log peanut butter in KetoraFree. Weigh it once and Ketora remembers your portion.
Natural peanut butter fits in measured spoonfuls. It is easy to eat straight from the jar, which is where it causes stalls.
How peanut butter fits a keto carb budget
On a 20 g day, one serving uses 23% of your budget, leaving 15.5 g for everything else. Measure portions rather than eyeballing them.
Worked example. 32 g of peanut butter = 6.4 g total carbs − 1.9 g fibre = 4.5 g net carbs, 16 g fat, 8 g protein and 188 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per two tablespoons (32 g) |
|---|---|---|
| Calories | 588 kcal | 188 kcal |
| Fat | 50 g | 16 g |
| Protein | 25 g | 8 g |
| Total carbohydrate | 20 g | 6.4 g |
| Fibre | 6 g | 1.9 g |
| Net carbs | 14 g | 4.5 g |
Where the energy comes from:
How to eat peanut butter on keto
- Choose brands with only peanuts and salt.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Macadamia nuts (10–12 nuts) | 1.5 g | 3 g |
Keto recipes with peanut butter
Compared with other nuts and seeds
Peanut butter ranks #10 of 12 nuts and seeds in our database by net carbs per 100 g (lowest first). Fat-dense and convenient, but net carbs vary five-fold between types.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Flax seeds | 1.6 g | 0.2 g |
| Brazil nuts | 4.2 g | 0.4 g |
| Pecans | 4.3 g | 1.2 g |
| Pumpkin seeds | 4.7 g | 1.4 g |
| Macadamia nuts | 5.2 g | 1.5 g |
| Walnuts | 7 g | 2 g |
See all nuts and seeds ranked by net carbs →
Frequently asked questions
How many net carbs are in peanut butter?
Peanut butter has about 14 g of net carbs per 100 g (20 g total carbohydrate minus 6 g fibre), and about 4.5 g per two tablespoons (32 g).
Can you eat peanut butter on keto?
In measured portions. One two tablespoons uses about 23% of a 20 g day, so plan the rest of the day around it.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.