Skip to Content

What’s the lowest carb peanut butter for a keto diet?

Peanut butter is a delicious, creamy spread that most of us love. I know I love peanut butter! But what about the carbs? What’s the lowest carb peanut butter out there we can enjoy and is it possible to work it into a keto diet?

Thankfully, the answer is yes! In this post, I’m going to share with you my favorite keto-friendly peanut butters and homemade keto peanut butter recipes.

Two jars of creamy peanut butter

Outline with jump to links

Is peanut butter keto friendly | Low carb peanut butter brands | Net carbs vs total carbs | Lowest net carb peanut butter | Best value | Organic winner | How to make homemade peanut butter | Conclusion | Action items | Low carb peanut butter recipes | Homemade peanut butter recipe card

Is peanut butter low carb?

If you buy the right kind, it can be a great way for people to reduce their carbohydrate intake while enjoying the iconic flavor. Unfortunately, there’s not a zero carb peanut butter.

However, peanut butter has healthy fats and is a high to moderate protein food, making it a perfect choice for those on a low carb diet.

If you don’t eat too much! Portion size is key.

Low carb peanut butter is one of many high fat food choices that will also up your protein intake, which can help you feel fuller longer and stop sugar cravings. There are a number of different brands available on the market, each with its own unique set of ingredients and carb count.

Overhead view of a jar of peanut butter

But is peanut butter keto friendly?

As we all know, this super delicious spread is common in baking (can we say peanut butter cookies?!), to add to smoothies or shakes, and to just lick off the spoon! It’s one of my favorite flavors in this world!

While regular peanut butter off the store shelf brands are not keto friendly because of added sugars, vegetable oils, and other ingredients, there is indeed keto friendly peanut butter on the market. These nut butters have no added sugar and lower carbs than the traditional.

Low carb nut butters are a good option for people who are following a ketogenic diet or who are looking for a healthier alternative to traditional peanut butter.

So the answer to is peanut butter keto friendly? Yes, it can be when worked properly into a keto diet.

Close up side view of a jar of peanut butter

Different low carb peanut butter brands

Let’s break down prices, ingredients, and carb content!

There are many different types of low carbohydrate peanut butter on the market, each with their own benefits and drawbacks. Do you have a preferred keto peanut butter brand?

My preferred option for a ketogenic diet, is homemade. It is made from only two ingredients-peanuts and salt (no added sugars or hydrogenated oils!) – and you know exactly what goes in there. It’s a healthy choice and also very affordable.

However, it can be time-consuming to make and clean up after in an already busy schedule.

Spoon dripping peanut butter into a jar with peanuts on the table

Keto peanut butter brands

So let’s take a look at some keto approved butter brands.

1. Justin’s Classic Peanut Butter

Justin’s Classic Peanut Butter is made with peanuts and palm oil and has 5 grams of net carbs per serving. It’s usually about $6 for a 16 oz jar but is not certified organic. Also, if you’re eliminating partially or fully hydrogenated oils, it may not be the one for you. This is probably my least favorite choice, but it is an option.

Per two tablespoons (1 serving)

Calories: 210

Total Fat: 18

Total Carbohydrates: 6

Dietary Fiber: 1

Protein: 8

Net Carbohydrates: 5

2. Kroger All Natural Peanut Butter

Kroger makes its nut butter with only peanuts and salt and has only 3 grams of net carbs per serving. It’s also super-affordable, costing around $2 for a 15 oz. jar. My only gripe with this option is that it’s not certified organic.

Per a 2 tablespoon serving

Calories: 190

Total Fat: 16

Total Carbohydrates: 5

Dietary Fiber: 3

Protein: 8

Net Carbohydrates: 2

3. Adam’s 100% Natural Peanut Butter

Another common sugar free peanut butter you’ll see at the grocery store is Adam’s Natural Peanut Butter. It’s made with only peanuts (no salt!) and has only four grams net carbs per serving. It’s a bit more expensive than Kroger’s option, costing around $5 for a 16 oz. jar.

Per a 2 tablespoon serving

Calories: 190

Total Fat: 16

Total Carbohydrates: 7

Dietary Fiber: 3

Protein: 8

Net Carbohydrates: 4

4. Nuttzo Peanut Pro Smooth Nut & Seed Butter

Nuttzo Peanut Pro is another good option with a few more ingredients. It is made with seven different nuts and seeds and has 4 grams of carbs per serving. However, it is a bit more expensive than other options at around $8 per jar.

Per a 2 tablespoon serving

Calories: 190

Total Fat: 16

Total Carbohydrates: 7

Dietary Fiber: 3

Protein: 9

Net Carbohydrates: 4

5. 365 Whole Foods Market Organic Creamy Peanut Butter

365 Whole Foods Market is another good choice. It contains only organic peanuts (again no salt) and has four grams net carbs per serving. It is also a bit more expensive than other options at around $7 per jar.

Per a 2 tablespoon serving

Calories: 190

Total Fat: 16

Total Carbohydrates: 7

Dietary Fiber: 3

Protein: 8

Net Carbohydrates: 4

6. Trader Joe’s Peanut Butter (Creamy)

Trader Joe’s Peanut Butter is a good affordable option containing only peanuts and salt with 4 grams of carbs per serving. It costs a little over $2 per jar. This one is not organic, although they do have an organic option at a higher price, and it’s sometimes harder to find (opt for the organic if you can!).

Per a 2 tablespoon serving

Calories: 190

Total Fat: 16

Total Carbohydrates: 7

Dietary Fiber: 3

Protein: 8

Net Carbohydrates: 4

7. Crazy Richard’s Creamy Peanut Butter

Crazy Richard’s Creamy Peanut Butter is also an affordable option, containing only peanuts and salt with ONLY 2 grams net carbs per serving. It costs around $4 per jar.

Per a 2 tablespoon serving

Calories: 180

Total Fat: 16

Total Carbohydrates: 5

Dietary Fiber: 3

Protein: 8

Net Carbohydrates: 2

8. Kirkland Signature Organic Peanut Butter

Kirkland Signature is another good choice containing only organic ingredients and has 4 grams net carbs per serving. It costs around $6 per 28 oz. jar and can be found at Costco.

Per a 2 tablespoon serving

Calories: 200

Total Fat: 16

Total Carbohydrates: 7

Dietary Fiber: 2

Protein: 8

Net Carbohydrates: 5

9. Santa Cruz Organic Dark Roasted Creamy Peanut Butter

Santa Cruz contains organic ingredients and has 4 grams net carbs per serving. It costs around $7 per jar.

Per a 2 tablespoon serving

Calories: 210

Total Fat: 17

Total Carbohydrates: 6

Dietary Fiber: 2

Protein: 7

Net Carbohydrates: 4

10. Smucker’s Natural Creamy Peanut Butter

Smucker’s is another commonly found option containing only peanuts and salt with two grams of net carbs per serving. It costs around $5 per jar.

Per a 2 tablespoon serving

Calories: 190

Total Fat: 16

Total Carbohydrates: 7

Dietary Fiber: 3

Protein: 8

Net Carbohydrates: 4

So out of all those options, what are the best choices?

Net carbs vs. total carbs

Net carbs are the carbohydrates your body can digest. These include both simple and complex carbohydrates. Sugars and starches are two types of simple carbohydrates, while dietary fiber and sugar alcohols are two types of complex carbohydrates.

When you subtract the grams of dietary fiber and sugar alcohols from the total grams of carbohydrates, you are left with the net carbs.

📋 Lowest net carb peanut butter

Our winner for the lowest total NET carbs as reported on their nutrition labels is… a tie!!

Kroger Peanut Butter (Natural) and

Crazy Richard’s Creamy Peanut Butter both come in at 2 reported net carbs in a two tablespoon serving.

💰 Best value peanut butter

When we look at the best value for your money in this group, again we have a tie!

Kroger Natural Peanut Butter (currently $1.79 for a 15 oz jar) and

Trader Joe’s Creamy Peanut Butter (currently $2.19 for a 16 oz jar)

They’re both a great choice for those who are carb-conscious and on a budget.

🎉 Overall peanut butter winner: organic

In my opinion, organic peanut butter is the way to go.

Peanuts grow underground where they can easily absorb pesticides and chemical fertilizers. Therefore, it’s definitely worth the increase in cost to assure those are not used on the peanuts and then ingested by you!

When you look at the combined cost, taste, and carbs of peanut butter certified organic, the winner comes out to be:

Kirkland Signature Organic Peanut Butter

My opinion

But the best option, in my humble opinion, is to make your own nut butter with organic peanuts. If you don’t know how, it’s a lot easier than you’d think!

Overhead view of a jar of peanut butter

🏠 How to make low carb peanut butter at home

Homemade peanut butter is a great way to avoid artificial ingredients and get the perfect level of crunchiness or creaminess, depending on your preference.

🥜 Ingredients in homemade peanut butter keto diet style

Simple ingredients:

3 cups roasted unsalted peanuts – buy organic if at all possible!

1/2 tsp salt (more or less to taste – optional)

🔪 Instructions

If the peanuts are not yet roasted, you need to roast them!

Preheat the oven to 350 degrees F. Then spread the peanuts on a baking sheet and roast for 8-10 minutes, stirring a few times, until lightly browned. Cool them completely. 

Food processor

After that, place the roasted peanuts in a food processor and blend until a paste forms. Add the salt (if desired) and blend until desired consistency is reached.

OR

High speed blender

If you have a high speed blender like my Vitamix, it’s super quick to make homemade nut butter.

Place the peanuts in the blender and switch on to the lowest setting for a couple of seconds, then turn it up all the way to 10.

View of peanuts in a blender

Use the tamper to push the nuts quickly down into the blades for almost a minute until it becomes a paste and the sound changes on the blender.

Blender with tamper pushing peanuts into the blades

💭 Blender tip

Be careful not to blend more than one minute without resting the motor or it could damage it!

Once the sugar free nut butter is smooth or your desired consistency, blend or stir in the salt. Then use a rubber/silicone spatula to remove the fresh peanut butter to a jar or other container.

Blender with creamy peanut butter

How to store homemade peanut butter

The awesome thing about homemade peanut butter is that it’s just peanuts and salt! It will keep in an airtight container in the fridge for up to about 3 months.

Spoon of homemade peanut butter in a jar

🌰 Almond butter and other nut butters

I’m betting you love this process so much that soon you’ll be making your own almond butter, cashew butter, sunflower seed butter, and even macadamia nut butter! Check out this recipe for almond butter, or experiment on your own with other tree nuts.

Oh – I just had a fabulous thought – flavored peanut butters, anyone? So many options!

👩‍🍳 Conclusion

Low carb peanut butter (keto diet friendly!) is a great way to lower your carb intake while still enjoying this classic spread. There are many different types and brands available, so it’s important to do your research before purchasing.

I’ve compared the prices, ingredients, and carbs of some of the most popular low carb peanut butters on the market, and the verdict is that homemade is the best option overall for a keto lifestyle.

However, if you don’t have the time to make your own, just be sure to read the labels of the keto peanut butter brands. Make sure there are no added sugars, and the ingredients are straightforward “peanuts, salt” or other ingredients you trust.

Also, as I mentioned, if possible, peanuts and peanut butter are some of those things that are absolutely worth it to buy organic. So if you have a good organic option I’d so lean toward that one.

Side view of a closed jar of homemade peanut butter

✅ Action items!

So what are you waiting for? First, always read the nutrition label. Second, eat peanut butter for low carb snacks, make some keto peanut butter cookies, or one of these fabulous keto peanut butter recipes today!

🥜 Low carb peanut butter recipes

  1. Keto Peanut Butter Pie
  2. Keto Peanut Butter Chocolate Chip Cookies
  3. Creamy Keto Peanut Butter Frosting
  4. Low Carb Peanut Butter Brownies
  5. Low Carb Peanut Butter Muffins
  6. Keto Peanut Butter Balls (coming soon!)
  7. Best Easy Keto Peanut Butter Cups (coming soon!)

Pin it here!

Easy homemade peanut butter for a keto diet views

Printable Low Carb Peanut Butter Recipe:

Overhead view of a jar of peanut butter

Homemade Peanut Butter

Yield: 1 3/4 cups
Prep Time: 3 minutes
Additional Time: 5 minutes
Total Time: 3 minutes

Making your own peanut butter is a great way to avoid artificial ingredients and get the perfect level of crunchiness or creaminess, depending on your preference. It's also easy to do; all you need are roasted unsalted peanuts and salt!

Ingredients

  • 3 cups roasted peanuts (organic if possible)
  • 1/2 tsp salt (or more to taste - optional)

Instructions

    1. If the peanuts are not yet roasted: Preheat the oven to 350 degrees F. Spread peanuts on a baking sheet and roast for 8-10 minutes, stirring a few times, until lightly browned. Cool completely. 
    2. Place the roasted peanuts in a food processor and blend on low then move to high, until a paste forms. Add the salt (optional) and blend until desired consistency is reached. OR
    3. If you have a high speed blender like a Vitamix, it's super quick to make homemade peanut butter. Place the peanuts in the blender and switch on to the lowest setting for a couple of seconds, then turn it up all the way to 10. Use the tamper to push the nuts quickly down into the blades until it becomes a paste and the sound changes on the blender.
    4. Do not blend for more than one minute without resting the motor or it could damage it.
    5. Blend in the salt then use a rubber/silicone spatula to remove the fresh peanut butter to a jar or other container.
    6. Store it in an airtight container in the fridge.
Nutrition Information:
Yield: 14 Serving Size: 2 tablespoons
Amount Per Serving: Calories: 146Total Fat: 13gSaturated Fat: 2gCarbohydrates: 4gFiber: 0gSugar: 1gProtein: 7g

*Nutrition Facts per MyFitnessPal.com. For the most accurate facts, calculate your own with the exact ingredients you use in the recipe.

Did you make this recipe?

Tag @explorermomma on Instagram and hashtag it #explorermomma. Thanks a bunch!

How to support Explorer Momma

Tag me in your recipe pics on Instagram @explorermomma. Share and like on your other social channels!

If you LOVE keto diet recipes please consider giving a five-star rating in the review area below!

Want more ketogenic diet recipe ideas? Or what great recipes would you like to see done over keto style? Check out our latest recipes in the sidebar or home.

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program to lose weight.

I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol and sugar alcohols from the final carb and net carb counts because they do not affect my own blood sugar/glucose levels.  

This is as accurate as possible, but it’s best to independently calculate nutritional data on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained on this website.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

This post may include Amazon or other affiliate links. As an Amazon Associate, I earn from qualifying purchases. However, I only mention products or services I genuinely love and would recommend to a friend.
Skip to Recipe