Answer: Yes, natural peanut butter can be considered Keto-friendly. However, it should be consumed in moderation due to its carbohydrate content.
Despite being rich in healthy fats and protein, natural peanut butter also contains a fair amount of carbohydrates:
- Moderate Carbohydrate Content: Natural peanut butter contains 21.07g of carbohydrates per 100g. However, when considering net carbs (total carbohydrates minus dietary fibre), it comes down to approximately 12.74g per 100g. This is a moderate amount and should be factored into your daily carb limit.
- High in Healthy Fats: With 49.23g of total fat per 100g, peanut butter is a great source of healthy fats, which are a cornerstone of the Keto diet.
- Protein Content: Peanut butter provides a good amount of protein, with 24.14g per 100g. But remember, a Keto diet is moderate in protein, so you need to keep your intake in check.
- Sugar Content: The sugar content in natural peanut butter is relatively low at 4.86g per 100g, which is a plus for those on a keto diet.
- Watch Your Portion Sizes: Given the carbohydrate content, it’s crucial to keep an eye on your portion sizes when consuming peanut butter on a Keto diet. A tablespoon or two should be enough for a snack.
In conclusion, natural peanut butter can be a part of a Keto diet, provided it’s consumed in the right amounts. Always remember to monitor your total daily intake of carbohydrates to stay within the Keto guidelines.
- Amount Per ServingCalories581.87
- % Daily Value *
- Total Fat
- Saturated Fat 7.66g 39%
- Cholesterol 0mg 0%
- Sodium 344.94mg 15%
- Potassium 628.52mg 18%
- Total Carbohydrate
- Dietary Fiber 8.33g 34%
- Sugars 4.86g
- Protein 24.14g 49%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.