Answer: Yes, peanut butter is generally considered keto-friendly. However, it’s essential to pay attention to the portion size and select varieties without any added sugars.
In the context of a ketogenic diet, the high-fat content of peanut butter makes it a suitable food option:
- Rich in healthy fats: With 49.54g of total fat per 100g, peanut butter is a high-fat food that fits nicely into a ketogenic diet. The keto diet is a low-carb, high-fat diet, which means foods like peanut butter can provide the necessary fats.
- Moderate protein content: Peanut butter contains 21.93g of protein per 100g, which contributes to satiety and muscle growth and maintenance. While the keto diet is not a high-protein diet, moderate protein intake is still necessary, and peanut butter can help meet this requirement.
- Low in net carbs: The total carbohydrate content in peanut butter is 23.98g per 100g, but when we subtract the dietary fiber content (5.7g), we’re left with 18.28g of net carbs. For those on a strict keto diet aiming for fewer than 20g of net carbs per day, portion control would be crucial.
- Zero cholesterol: Peanut butter contains no cholesterol, which is beneficial for heart health. Despite misconceptions, the keto diet doesn’t need to be high in cholesterol.
- Watch out for added sugars: While peanut butter can be keto-friendly, it’s crucial to choose varieties without added sugars. The sugar content can vary greatly between brands, so always check the nutrition label.
Remember, while peanut butter can be included in a keto diet, portion control is key due to its high calorie and net carb content.
Low-Carb Alternatives to Peanut Butter
Many of the popular peanut butter brands you find in supermarkets (i.e. Skippy) contain high amounts of sugar. If you are looking for low-carb sugar-free peanut butter, you can buy it here at Ketogrocer.my:
- Amount Per ServingCalories588
- % Daily Value *
- Total Fat
- Saturated Fat 9.52g 48%
- Cholesterol 0mg 0%
- Sodium 476mg 20%
- Potassium 592mg 17%
- Total Carbohydrate
- Dietary Fiber 5.7g 23%
- Sugars 6.5g
- Protein 21.93g 44%
* 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.