Use in Moderation
Peanut Butter
5.50g net carbs per 2 tablespoons
Peanut butter carries 5.5 g net carbs in a 2 tablespoon serving, which is manageable but adds up fast once you start spooning straight from the jar. Stick to a measured scoop and check the label for added sugar, since plain versions stay friendlier to your daily carb count.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 28% of your 20g daily budget.
Plan the rest of your day
Good to Know
Brands matter here. A natural option like Smucker's or Crazy Richard's lists just peanuts (and sometimes salt), while jars like Jif and Skippy slip in 2 to 3 g of added sugar per serving from cane sugar or molasses. Reduced-fat versions often swap fat for maltodextrin and extra carbs, so the regular full-fat jar is usually the better keto pick. Stir the oil back into a no-stir-free natural jar and you get clean macros that match the 5.5 g net carbs above.
Is Peanut Butter Keto? The Full Answer
Peanut Butter contains 5.50g net carbs per 2 tablespoons (7.10g total carbs minus 1.60g fiber). Peanut butter carries 5.5 g net carbs in a 2 tablespoon serving, which is manageable but adds up fast once you start spooning straight from the jar. Stick to a measured scoop and check the label for added sugar, since plain versions stay friendlier to your daily carb count.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 28% of a 20g daily carb limit. Track your portions carefully and account for other carbs in your meals.
Better Keto Swaps
Two tablespoons of peanut butter run 5.5 g net carbs, which adds up fast across a day. Here are a few swaps that hit the same creamy, spreadable note with less sugar. First, natural almond butter at roughly 3 g net carbs per 2 tablespoons. It has a milder flavor and works the same way on celery or stirred into coffee. Second, macadamia nut butter at about 2 g net carbs per 2 tablespoons. Macadamias are the lowest-carb nut, and the butter is rich and high in fat, which suits a keto plate nicely. Third, sunflower seed butter at around 4 g net carbs per 2 tablespoons. Handy if you need a nut-free option for school or work, and the taste is close enough that most spreads swap in cleanly. When you buy any of these, check the label and skip the ones with added sugar or palm oil fillers.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.