What type of peanut butter is keto?

When following a ketogenic or low-carb diet, peanut butter can be a tasty and convenient option for healthy fats and plant-based protein. However, not all peanut butters are created equal when it comes to keto-friendliness. The best types of peanut butter for a ketogenic diet minimize carbs and inflammatory vegetable oils while providing high amounts of monounsaturated fats.

How Much Carb Is in Peanut Butter?

Peanut butter contains a moderate amount of net carbs, ranging from 3-6 grams per 2 tablespoon serving. Net carbs represent the total carbohydrates minus fiber content. On keto, it’s net carbs that impact ketosis, not total carbs.

The total carb count in 2 tablespoons of peanut butter can range from 6-10 grams. However, peanut butter contains 2-4 grams of fiber per serving, making the net carb content lower. Still, peanut butter is not as low-carb as many other keto-approved foods.

When incorporating peanut butter into a keto diet, enjoy it in moderation. Pair it with low-carb foods like celery sticks or sugar-free jelly to stay within your daily 20-50 gram net carb limit.

Net Carbs per 2 Tbsp Serving of Peanut Butter

Peanut Butter Type Total Carbs Fiber Net Carbs
Jif Creamy Peanut Butter 8g 2g 6g
Skippy Creamy Peanut Butter 8g 2g 6g
Smucker’s Natural Peanut Butter 7g 2g 5g
Justin’s Classic Peanut Butter 6g 3g 3g

Choosing the Best Keto-Friendly Peanut Butter

When selecting peanut butter for the keto diet, there are a few important factors to consider:

1. Seek Options with Low Net Carbs

First, choose peanut butters with the fewest net carbs per serving. Look for options with 3-4 grams of net carbs or less per 2 tablespoon serving. This allows you to fit peanut butter into your daily carb limit while getting plenty of healthy fats.

Natural peanut butters or brands like Justin’s tend to have slightly lower carbs than conventional peanut butters like Jif and Skippy. The ingredients are simply peanuts and maybe a touch of salt, keeping carb counts down.

2. Avoid Added Sugars

Many conventional peanut butter brands add sugar to sweeten the spread. Always check the ingredient list and select a no-sugar-added peanut butter. Avoid options with sugar, corn syrup, or any other added sweeteners.

Smucker’s Natural Peanut Butter and Justin’s Classic are good choices with no added sugars.

3. Pick Organic When Possible

Look for peanut butter made from organic peanuts when you can find it. Organic peanut butter has the perk of no pesticide exposure during the growing process.

Organic peanut butter options include Smucker’s Organic Peanut Butter or Santa Cruz Organic Peanut Butter.

4. Minimize Vegetable Oils

Many conventional peanut butters use inflammatory vegetable oils like canola, soybean, or cottonseed oils. For keto, stick to peanut butters made with just peanuts and minimal added oils.

Artisana and MaraNatha make organic peanut butters with no added oils.

5. Pick Natural Texture

Conventional peanut butters often use partially hydrogenated oils to produce their ultra-smooth texture. But trans fats from partial hydrogenation are unhealthy on keto. Choose a no-stir, natural texture peanut butter.

Smucker’s Natural Peanut Butter and Natural Jif have natural textures with no partially hydrogenated oils.

5 Best Keto Peanut Butter Brands

Based on their low net carbs, quality ingredients, and nutrition profile, here are the top 5 best peanut butter brands to buy for the keto diet:

1. Smucker’s Natural Peanut Butter

Smucker’s Natural Peanut Butter is made with just dry-roasted peanuts and a dash of salt. With 7g total carbs and 2g fiber per serving, it provides 5g net carbs.

It contains no hydrogenated oils, sugar, or other additives. Just peanuts make this a quality keto choice.

2. Justin’s Classic Peanut Butter

Justin’s Classic Peanut Butter contains dry-roasted organic peanuts and palm fruit oil for texture. A 2 tablespoon serving has 6g total carbs and 3g fiber, resulting in just 3g net carbs.

It’s also gluten-free, vegan, and contains no sugar. Plus, Justin’s peanut butter comes in convenient single-serve packs.

3. Crazy Richard’s 100% Peanuts Peanut Butter

True to its name, Crazy Richard’s contains just one ingredient: peanuts. Dry-roasted peanuts give this peanut butter 6g total carbs and 2g fiber per serving, or 4g net carbs.

With minimal ingredients and robust peanut flavor, this natural peanut butter makes the keto cut.

4. MaraNatha Organic Peanut Butter

MaraNatha Organic Peanut Butter uses all organic ingredients: dry-roasted peanuts and palm fruit oil. It provides 6g total carbs and 2g fiber for 4g net carbs per serving.

As a certified organic and non-GMO peanut butter, it meets keto nutrition standards.

5. Artisana Organic Peanut Butter

Artisana Organic Peanut Butter contains only dry-roasted organic peanuts. Each 2 tablespoon serving offers 6g total carbs and 2g fiber, or 4g net carbs.

It’s also certified organic, non-GMO, gluten-free, and vegan. And it uses no added oils or palm fruit products.

Avoid These Unhealthy Peanut Butter Ingredients on Keto

When scanning nutrition labels, there are certain ingredients to avoid in peanut butter on a keto diet. Watch out for these unhealthy additives:

Partially Hydrogenated Oils

Partially hydrogenated oils contain trans fats that can drive inflammation and raise cholesterol levels. Always avoid partially hydrogenated oils, also listed as hydrogenated or vegetable oils.

High Fructose Corn Syrup

High fructose corn syrup is a heavily processed sweetener that provides zero nutritional value. It quickly raises blood sugar and should be avoided on keto.

Soybean or Canola Oil

inflammatory omega-6 oils like soybean and canola oil. On keto, get your fats from more saturated and monounsaturated fat sources.

Sugar or Corn Syrup

Conventional peanut butters often add sugar or corn syrup to enhance sweetness. But added sugars just drive up the carb count.

Homemade Keto Peanut Butter

Making your own homemade keto peanut butter is also an option. It gives you full control over the ingredients.

Here is a simple recipe and instructions for homemade keto peanut butter:


  • 2 cups dry roasted peanuts
  • 1 tsp sea salt (optional)
  • 1 tbsp coconut oil or olive oil (optional)


  1. Add the peanuts to a food processor or high-powered blender.
  2. Blend for 2-3 minutes, stopping to scrape down the sides as needed, until a smooth consistency forms.
  3. Add the salt and coconut/olive oil for flavor and texture (optional).
  4. Blend again until fully incorporated.
  5. Transfer to an airtight container and refrigerate for up to 1 month.

With just peanuts, you can create creamy peanut butter at home to enjoy on keto. Add salt for flavor or extra fat for creaminess.

Keto Peanut Butter FAQs

Here are answers to some frequently asked questions about peanut butter on the ketogenic diet:

Is peanut butter keto-friendly?

Peanut butter can be part of a keto diet in moderation. Stick to brands with 3-4g net carbs or less per serving. Peanut butter provides healthy fats and plant-based protein.

What peanut butter has lowest carbs?

Natural peanut butter and brands like Justin’s tend to be lowest in net carbs. They contain just peanuts and minimal ingredients. Check labels and look for options with 3-4g net carbs or less per serving.

Can I eat peanut butter on keto?

Yes, you can eat peanut butter on a keto diet. Enjoy it in small portions alongside low carb foods or use it to make keto desserts. Limit intake to 1-2 tablespoons per day and account for the carbs.

Is Jif peanut butter keto?

Jif creamy peanut butter has 3g net carbs per serving, making it an option for keto. Avoid Jif’s sweeter peanut butter spreads, which have more added sugar.

Is Skippy peanut butter keto-friendly?

Skippy creamy style peanut butter contains 3g net carbs per serving, allowing it to fit into keto diets in moderation. Look for Skippy natural peanut butter with fewer ingredients.

Simple Recipes with Keto Peanut Butter

Peanut butter’s creamy texture and nutty flavor lends itself well to keto recipes. Here are some tasty ways to use keto peanut butter:

Chocolate Peanut Butter Fat Bombs

Blend melted coconut oil, cocoa powder, peanut butter, and a sugar-free sweetener for low-carb chocolatey treats.

Peanut Butter Protein Shake

Add peanut butter, cocoa powder, avocado, almond milk, and a protein powder of choice for a filling keto shake.

Thai Peanut Stir Fry

Stir fry vegetables in coconut aminos and sesame oil, then drizzle with peanut sauce made with peanut butter, lime juice, garlic, and ginger.

Peanut Butter Cookies

Make keto cookies with creamy peanut butter, egg, sugar substitute, and almond flour for a peanut butter cookie fix.

Peanut Butter Yogurt Bowl

Top full-fat Greek yogurt with peanut butter, hemp seeds, chia seeds, and walnuts for a protein-packed treat.


Peanut butter can be incorporated into a healthy ketogenic diet when chosen wisely. Opt for natural peanut butter with minimal net carbs and avoid added sugars. Brands like Smucker’s Natural, Justin’s, and Crazy Richard’s offer keto-friendly options.

Enjoy peanut butter in small portions along with other low carb foods. Or use it in recipes for delicious keto desserts and fat bombs. With the right peanut butter pick, you can reap the benefits of its nutrition and flavor on a ketogenic diet.

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