Is peanut butter keto?

Is peanut butter keto is something to consider because of all the additives that food companies insist on.

My standpoint is controversial I will admit but I believe all food that has been processed should be considered toxic until proven otherwise; nowhere is this more true than with peanut butter.

Keto means different things to various people but in short it is low in starch, high in protein and fat; that fits peanuts to a tee. But once Jif, Skippy and Peter Pan get hold of it, I would not touch it. Shall we dive in and see why? This is not going to be a long scientific explanation; the short answer.

Peanut butter, honey and strawberry sandwich.

Peanuts have a low glycemic index; consuming them slows the absorption of other sugars in the meal.

This is equally true of unsweetened peanut butter, but they are not easy to find.

In a handful of raw peanuts (36 g) you will find the following nutrients.


  • Protein
  • Carbs
  • Fats


  • 9.4 g
  • 5.9 g
  • 18 g

Daily value

  • 19%
  • 3%
  • 23%


  • 7.7 g
  • 8.8 g
  • 17.7 g

So the short answer is that peanut butter is certainly keto, especially when unsweetened.

Peanuts have a large percentage, the daily value, of your need for protein and fat. They belong to a group of legumes known as the oil seeds.

Moreover the fat has a high percentage of the healthy monounsaturates, similar to avocados and olives.

And it's low in starch at only 3% of the daily value; and the net carbs are less than three grams. Nearly a half is fibre which does not contribute to blood glucose; instead it provides a very important function in supplying nutrients to the friendly bugs in the colon. 

Now let's compare the carbs in peanuts versus Jif.


  • Natural sugars
  • Added sugars
  • Fibre
  • Other carbs

Total carbs

Raw peanuts

  • 1.5 g
  • Zero
  • 3.1 g
  • 1.3 g

5.9 g

Jif peanut butter

  • 1.5 g
  • 3.7 g (by subtraction)
  • 2.2 g
  • 1.43

8.8 g

In other words, the glycemic natural sugars in peanut butter would be 1.5 g in about 2TBSP. But Jif add more than double that amount from sucrose and molasses.

Unsweetened Smucker's and Black Cat peanut butter would qualify as a keto food; they have less salt too.

Hydrogenated oils

Personally I would not touch the average commercial peanut butter because of all the hydrogenated oils they add; half of them would be trans fats which are extremely bad for us.

And then they add various emulsifiers so that the oils will not separate out; more chemicals.


Peanut butter and jelly sandwiches have become huge favourites in many Western cultures. In America for example, the average child would consume 1,500 before leaving school. Depending on the bread used each one would probably contain over 100 grams of starch.


  • 1 TBSP Jif peanut butter with added sugar
  • 1 TBSP strawberry jelly
  • 2 slices country loaf

Total carbs


  • 4 g
  • 13 g
  • 106 g

123 grams total

Just one PB&J sandwich contains 123 grams of carbs. Depending on who you talk to that is close to the total amount that a child should have in a whole day; there's a lot of sugar and despite the peanuts is high GI. 

Is it any wonder that nearly one in five children are obese and that half of adults will soon be?

Is peanut butter keto? Not if you consume one of the average commercial brands; simple sugars are added raising the glycemic index.

Unfortunately I was unable to find research measuring the GI of unsweetened peanut butter compared to those with added sugar.


Peanut butter and honey sandwich

There is a better option to answer and satisfy your question about is peanut butter keto; use a true wholegrain bread, natural honey and raw berries.

  1. Cut two slices of artisan bread.
  2. Smear one slice with no-sugar peanut butter.
  3. Cover the other slice with creamed natural honey.
  4. Layer freshly-sliced strawberries on the peanut butter and close the sandwich.
  5. Cut diagonally to make it pretty; the honey will stick the strawberries in place.


  • 1 TBSP no added-sugar peanut butter
  • 1 tsp natural honey
  • 2 slices wholemeal bread
  • 4 strawberries



  • 3 g
  • 5 g
  • Net carbs 5.1 g[2].
  • Net carbs 6 g

19 grams

Levels of keto

  • Healthy person
  • Obese
  • Morbidly obese and unstable diabetic
  • < 150 g per day
  • < 50 g
  • < 20 g

For a normal healthy child a peanut butter and natural honey wholemeal sandwich would just qualify, though others would disagree, as keto.

Is peanut butter keto?

Is peanut butter keto is an important question to be able to answer. The cautious answer is yes it is but once eaten in a PB&J sandwich made with a commercial bread it certainly is not.

Unsweetened peanut butter without jelly on a slice of unrefined wholegrain artisan bread would certainly be considered an excellent keto food.

However there are two distinct groups of keto practitioners; those who eschew all carbs and a distinct party who look upon refined starches as the devil.

To the former all starches must be vigorously reduced; the latter would encourage sweet potatoes, legumes and whole grains for the proven health benefits.

The happy tum

The happy tum is one which is not constipated, nor subject to bouts of diarrhoea and pain. It is not obese; fat stored around the organs is particularly detrimental to wellness.

The happy tum has a large number of diverse bugs that have a great many important functions in the body; in particular by producing specific chemicals they reduce inflammation in the body.

These friendly bacteria, viruses and yeasts need large amounts of fibre for food; such as that provided by a keto peanut butter sandwich using wholemeal flour; the strawberries are the cherry on top.

Caring for the temple

This page is part of a much broader subject; caring for the temple. Christians believe that their bodies are the place where Almighty God abides; thus they have a duty to look after them.

In short there is Heavenly Food which leads to life and health and that which the world provides, often highly-processed and devoid of nutrients.

Natural honey

Astonishingly researchers in Germany have found that natural unprocessed honey has a low glycemic index; it certainly contributes to the net carbs but it is slow-release and doesn't produce the blood-sugar storm as expected; as the commercial stuff does.

  1. Peanuts at World's Healthiest Foods
  2. Net carbs in wholemeal bread
  3. Which Peanut Butter Is Worth Buying? A Blind Taste Test of Jif, Skippy, Peter Pan, and More


Disappointingly Bon App├ętit in looking for the best peanut butter[3] considered only taste; whether it was healthy or not was not important. Unsweetened and non-homogenised products were disqualified and not even considered.


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