Quick Answer
There are 6 grams of net carbs in 2 tablespoons (32g) of Jif creamy peanut butter.
Detailed Answer
Peanut butter is a popular staple in many people’s diets. It’s tasty, nutritious, and easy to eat. However, peanut butter does contain some carbohydrates, so people on low-carb or ketogenic diets often want to know exactly how many carbs are in peanut butter.
Jif creamy peanut butter is one of the most popular brands of peanut butter in the United States. Let’s take a detailed look at the nutrition information for Jif creamy peanut butter to find out how many carbs are in 2 tablespoons.
Nutrition Facts for Jif Creamy Peanut Butter
Here are the nutrition facts for 2 tablespoons (32g) of Jif creamy peanut butter1:
| Nutrient | Amount |
|---|---|
| Calories | 188 |
| Total Fat | 16g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 148mg |
| Total Carbohydrate | 7g |
| Dietary Fiber | 1g |
| Total Sugars | 3g |
| Protein | 8g |
As you can see from the nutrition label, 2 tablespoons of Jif creamy peanut butter contains 7g total carbohydrates. However, we need to take a closer look to determine the net carbs.
Calculating Net Carbs in Jif Peanut Butter
To calculate the net carbs in peanut butter, we take the total carbohydrates and subtract the fiber and sugar alcohols (if applicable).
So for Jif creamy peanut butter, the math is:
Total Carbohydrates: 7g
Dietary Fiber: 1g
Sugar Alcohols: 0g
Therefore:
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
Net Carbs = 7g – 1g – 0g
Net Carbs = 6g
So the net carbs in 2 tablespoons (32g) of Jif creamy peanut butter is 6g.
This net carb count is for the standard Jif creamy peanut butter. Jif also makes reduced sugar and natural peanut butter varieties which may have different carb contents.
Daily Net Carb Recommendations
To put the 6g net carbs into context, here are some typical daily net carb intake recommendations on low-carb and ketogenic diets2:
– Standard ketogenic diet (SKD): Less than 50g net carbs per day
– Moderate ketogenic diet: Around 50-100g net carbs per day
– Low-carb diet: Less than 130g net carbs per day
So 6g net carbs from 2 tablespoons of peanut butter would fit into a ketogenic diet. You could potentially fit in 2-3 servings of peanut butter spread throughout the day while staying under 50g total net carbs on a standard ketogenic diet.
On a more moderate low-carb diet with up to 130g net carbs or so, you could easily fit several servings of peanut butter into your daily carb allowance.
Glycemic Index and Load of Peanut Butter
In addition to net carbs, it’s useful to look at the glycemic index (GI) and glycemic load of foods. This gives an indication of how quickly the food will raise your blood sugar levels.
Peanut butter has a low GI of just 143. Foods under 55 are considered low GI. The glycemic load takes into account the portion size consumed. 2 tablespoons of peanut butter has a very low glycemic load of just 13.
This means peanut butter (when eaten in reasonable amounts) will have a slow, gradual effect on your blood sugar without spiking your levels. This makes it a good choice as part of a low-carb, diabetic, or ketogenic diet.
Peanut Butter and Ketosis
One of the goals of a ketogenic diet is to achieve and maintain a state of ketosis. This is where your body is efficiently burning fat for fuel.
Consuming too many carbs can kick you out of ketosis. However, the relatively low carb and high fat content of peanut butter makes it a ketogenic-friendly food that shouldn’t disrupt ketosis.
Studies have found that you can maintain ketosis with up to 50g net carbs per day for most people4. Occasional higher carb days may also be fine as long as your average intake remains low.
So enjoying peanut butter in moderation can definitely fit into a keto diet. Just be mindful of your portions and overall carb intake.
Weight Loss and Peanut Butter
Many people aim to lose weight on ketogenic and low-carb diets. So is peanut butter good for weight loss?
Research suggests that peanut butter can support weight loss in several ways:
– It’s high in protein and fiber, which increase feelings of fullness and help control appetite5.
– The monounsaturated fats in peanuts may boost metabolism slightly6.
– Eating peanuts and peanut butter may help reduce abdominal fat7.
– Replacing carb-heavy snacks with peanut butter may reduce overall calorie intake.
So enjoying peanut butter in moderation can be part of an effective weight loss diet. Just be careful with your portions since it is calorie dense. Measure out 1-2 tablespoons at a time and track your intake if trying to lose weight.
Low-Carb Peanut Butter Alternatives
In some cases, people want an even lower carb option than standard peanut butter. Here are a few ideas for low-carb peanut butter alternatives:
– Natural peanut butter. Choosing an all-natural peanut butter without added sugars will reduce the carb content slightly.
– Powdered peanut butter. You can find powdered peanut butter options made with 100% peanuts. The carbs are slightly lower thanks to removing the oils.
– Other nut butters. Try almond butter, cashew butter or macadamia nut butter for delicious lower carb options.
– Seed butters. Pumpkin seed butter and sunflower seed butter offer a nut-free choice.
– Peanut flour. You can use dry roasted peanut flour in recipes for a lower carb peanut flavor.
However, regular peanut butter can still fit into most low-carb diets in moderation. So there’s no need to completely avoid it.
Health Benefits of Peanut Butter
Peanut butter is not only low carb, but it’s also nutrient dense and linked to several health benefits:
– High in antioxidants like resveratrol, vitamin E and phytosterols8.
– Good source of magnesium, potassium, zinc, iron, and vitamin B69.
– May reduce risk factors for heart disease10.
– Associated with lower risk of diabetes and breast cancer in observational studies11,12.
– Peanuts improve arterial health13.
– Convenient source of plant-based protein.
Of course, these benefits apply when consuming peanut butter in reasonable amounts as part of an overall healthy diet. But it’s good to know that peanut butter can be part of a nutritious low-carb or keto diet, rather than just an occasional treat.
Storing and Serving Peanut Butter
Peanut butter has a relatively long shelf life before opening. An unopened jar can last 3-4 months in the pantry14. Refrigerating peanut butter can extend its shelf life to about 6-9 months.
Once opened, the oils in natural peanut butter may start to separate. You’ll need to stir thoroughly before using it. The added hydrogenated oils in many standard peanut butters help keep it emulsified, so separation is less of an issue.
To help your peanut butter last as long as possible once opened:
– Store in a cool, dry place like your pantry.
– Keep the lid tightly sealed.
– Refrigerate after opening to extend shelf life.
– Use clean and dry utensils each time you scoop out peanut butter.
– If oils separate, mix thoroughly before using.
Peanut butter is very versatile and can be used in both sweet and savory recipes. Here are some serving ideas:
– Spread on celery sticks or apple slices.
– Add to smoothies or protein shakes.
– Make peanut sauce for dipping meat and veggies.
– Use it in stir fries or curries instead of other nut butters.
– Spread on low-carb bread, bagels, or muffins.
– Fold into chia pudding or yogurt.
– Mix with cocoa powder for a energy bar filling.
– Top pancakes or waffles with it.
– Fill celery sticks with peanut butter and raisins.
Conclusion
To sum up, 2 tablespoons (32g) of Jif creamy peanut butter contains 6g of net carbs. This makes it a good low-carb option that can fit into ketogenic and diabetic diets when consumed in moderation. Peanut butter provides plenty of nutrition and health benefits as well. Just be mindful of your portion sizes to keep the carbs and calories under control. Refrigerate after opening and thoroughly mix any separated oils before using. With some creativity, peanut butter can be used in both sweet and savory low-carb recipes.
References
1. https://www.jif.com/products/peanut-butter/creamy-peanut-butter-40-less-sugar
2. https://www.healthline.com/nutrition/cyclical-ketogenic-diet
3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172477/nutrients
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5670179/
5. https://www.ncbi.nlm.nih.gov/pubmed/18835944
6. https://www.ncbi.nlm.nih.gov/pubmed/11478473
7. https://www.ncbi.nlm.nih.gov/pubmed/22258299
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5075021/
9. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172477/nutrients
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1479303/
11. https://care.diabetesjournals.org/content/31/4/561
12. https://www.ncbi.nlm.nih.gov/pubmed/18843015
13. https://www.ncbi.nlm.nih.gov/pubmed/21715516
14. https://jif.com/about/faq
