Atkins Diet Peanut Butter


Atkins diet peanut butter is a revolutionary new food that changes the vision and health of the past. If you want to lose weight, it may be a wise idea to consume this diet peanut butter.Peanut butter is a balanced source of healthy proteins, fiber, and fats. This means that you can take in protein at a moderate level through processed carbohydrates such as sugar or flour. Peanut butter contains several nutrients, including vitamin C and minerals such as phosphorus and riboflavin.

Can I Eat Peanut Butter on the Atkins Diet?

Crunchy peanut butter

Peanut butter is a good source of nutrients.

Peanut butter provides a significant amount of protein and a number of essential nutrients, but it also contains carbs, so its use is limited in the Atkins diet. After the induction phase, when you have a greater carbohydrate allowance, including peanut butter in your diet may have some weight-loss benefits, if you eat it in moderation.

Carbohydrates on the Atkins Diet

The Atkins diet limits your carbohydrates to try to get your body to rely more on fat for energy, thus potentially increasing weight loss. The Atkins 20 plan starts off allowing only 20 grams of “net carbs” per day for the 2-week induction phase, while the Atkins 40 plan — meant for people who have less weight to lose — starts off with 40 grams of net carbs daily. To calculate the net carbs, subtract the grams of fiber from the total carbs.

When you’re only allowed 20 grams of net carbs, you’re supposed to get them mainly from nonstarchy vegetables such as lettuce, cucumber, broccoli, tomatoes and celery. After you transition to Phase 2, you add 5 grams of net carbs per week, but still you do not go higher than 60 grams per day, until you reach your weight-loss goal.

Peanut Butter on the Atkins Diet

Choose chunky peanut butter over smooth or reduced fat, as chunky contains fewer net carbs per serving. Chunky peanut butter has 7 grams of total carbs and 2.5 grams of fiber, making the net carbs 4.5 grams, but smooth peanut butter has 7 grams of total carbs and 1.5 grams of fiber, or 5.5 grams of net carbs. Reduced-fat peanut butter has more carbs: 13 grams of total carbs and 2 grams of fiber, making the net carbs 11 grams. Check the labels, as the carb content can vary by brand and type of peanut butter. Typically, natural peanut butter made with only peanuts and salt has fewer carbs than peanut butter made with added sugar.

As long as you use at least 12 grams of your available 25 grams of net carbs on nonstarchy vegetables, you can start eating peanut butter when you transition out of the induction phase of Atkins into Phase 2. Then you’re allowed to use about 3 grams of net carbs per day for a serving of nuts: for example, you can have 2 tablespoons of peanut butter during this time.

Peanut Butter’s Weight-Loss Benefits

Eating nuts and nut butters may actually be helpful for weight loss. People who are allowed to eat nuts while on a diet often find it easier to stick with the diet, and they lose more weight than those who aren’t allowed nuts, according to a study published in The Journal of Nutrition in 2008. Possible reasons for this include: nuts are very filling; people tend to compensate for the calories they provide by eating less of other foods; and the body is unable to efficiently absorb all the calories in nuts. People don’t tend to stick with low-carb diets for long, noted a study published in the International Journal of Obesity in 2004, so if you enjoy them, including peanut butter and nuts in your Atkins meal plan may help you adhere to the diet longer.

Ways to Include Peanut Butter

When adding peanut butter to your diet, measure each 2-tablespoon serving and include it only in moderation. If you’re away from home and can’t measure the serving carefully, it should be about the size of a golf ball. It’s easy to underestimate how much peanut butter you’re eating, which could cause you to go over your daily carbohydrate allowance, which would limit your weight loss. Although you can’t eat a peanut butter and jelly sandwich on the Atkins diet, you can include this nutritious food in plenty of other ways. Top celery or carrot sticks with peanut butter, stir peanut butter into plain yogurt or, in the later phases of the diet, use it as a dip for dipping pear or apple slices.

Low Carb Peanut Butter Snacks To Celebrate National Peanut Butter & Jelly Day

peanut butter and jelly

Nothing goes better together than the classic combination of sweet and savory peanut butter and jelly. But these two ingredients, in addition to sandwich bread, are often high in hidden refined sugars and carbs. But you’re not stuck! Whether you like your peanut butter crunchy or smooth, spread the love for PB&J this National Peanut Butter and Jelly Day with these four snack ideas for enjoying this pair the low carb way.

Classic Peanut Butter and Jelly

We can’t leave out the classic peanut butter and jelly sandwich, but we’re here to help you make it low carb. When shopping for ingredients, choose natural peanut butter (or any nut butter, for that matter!) which will have less added sugar. Two tablespoons of Smucker’s Natural Chunky or Creamy peanut butter contains 4g net carbs. As for the jelly, look for those labeled low carb, low sugar, sugar free, or low glycemic jellies, jams, fruit spreads, marmalades, and preserves. And you don’t have to stick with grape!

Make your PB&J even lower carb by toasting only one slice of bread and eating your sandwich open-faced or spread your toppings on low carb crackers. Use this Atkins Carb Counter to keep track of your net carbs, as the combinations are endless but the carbs aren’t.

Belgian Waffles with Blackberry-Peach Compote

Belgian Waffles with Blackberry-Peach Compote

Start National Peanut Butter and Jelly Day off on the right foot with these easy, homemade Belgian Waffles. Made with whole grain soy flour, one serving of plain waffles contains 3.7g net carbs and 7.5g protein. Skip the sugary syrups and instead spread some low carb peanut butter on these waffles and top with this Blackberry-Peach Compote. With only 2.9 grams of net carbs and 3.3 grams of fiber, it makes the perfect low carb waffle topping. You’ll soon have a quick, healthy breakfast with all of the flavors of the classic peanut butter and jelly without all of the carbs.

Peanut Butter and Jelly Thumbprints

Peanut Butter and Jelly Thumbprints

Turn your love for PB&J into cookies with these Peanut Butter and Jelly Thumbprints. These flourless treats are made with low sodium and low sugar natural creamy peanut butter, erythritol powder, egg, vanilla extract, baking soda, salt, and your choice of sugar free jam (we love raspberry!). With 2.8g net carbs and 3.5g protein per serving, these thumbprint snacks are a low carb peanut butter and jelly recipe you won’t feel guilty about!

Chocolate Peanut Butter Smoothie

Chocolate Peanut Butter Smoothie

Smoothies are a great way to keep your energy up throughout the day and keep you feeling full until your next meal. On its own, this Chocolate Peanut Butter Smoothie recipe has 7.2g net carbs and 32.4g protein and calls for unsweetened coconut milk, organic peanut butter, chocolate whey protein, cocoa powder, cinnamon, stevia, and a dash of salt. Add a handful of berries to pack in extra good-for-you nutrients and give your smoothie the “jelly” flavor.

Is Peanut Butter Keto-Friendly?

On a sandwich, in smoothies, or straight out of the jar ⁠— peanut butter is a tasty and healthy staple that’s probably in your pantry right now.

However, if you’re following the low carbohydrate, high fat ketogenic (keto) diet, you may wonder if peanut butter can fit easily into the eating plan.

On a keto diet, your carb intake is drastically lowered to roughly 50 grams per day or less. That may help your body enter a state called ketosis, where you’re using fat rather than carbs for energy.

The diet was originally developed as an epilepsy treatment for children, but it has also shown some effectiveness for short-term weight loss and blood sugar management in adults

Here’s how to include peanut butter on the keto diet.

An aerial view of someone scooping peanut butter from a jar.

Is peanut butter keto-friendly?

Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it’s made.

This chart reviews some different types of peanut butter and their carb content in a 2-tablespoon (32–37 gram) serving.

Some people prefer to count net carbs (total carbs with fiber subtracted) on the keto diet, so we’ve included net carb information, too

Smooth peanut butter Crunchy peanut butter Peanut butter with honey Chocolate peanut butter Reduced fat peanut butter
Total carbs7 grams7 grams12 grams21 grams11 grams
Fiber2 grams2 grams1 gram1 gram2 grams
Net carbs5 grams5 grams11 grams20 grams9 grams

Nutrition info may vary slightly between brands, but for the most part, you can include moderate amounts of smooth or crunchy peanut butter on a keto diet.

However, peanut butter that contains honey or other sweet components like chocolate or fruit preserves may be too high in carbs from sugar to fit easily into a keto diet.

Also, be mindful that reduced fat peanut butter contains more carbs for the same serving size than regular smooth or crunchy peanut butter.


Regular peanut butter, whether smooth or crunchy, contains about 7 grams of total carbs or 5 grams of net carbs for a 2-tablespoon (32-gram) serving. Other varieties may be too high in carbs to fit easily into a keto diet.

Tips for including peanut butter on a keto diet

To enjoy peanut butter on a keto diet, there are two key things to keep in mind.

First, check the ingredients for added sugars. Added sugar makes peanut butter sweeter and better for making desserts, but it can increase the carb count.

Additionally, be mindful of portion sizes, especially if you’re trying to lose weight. Peanut butter has a lot of calories for a relatively small serving. A standard serving size is 2 tablespoons (32 grams) ⁠— which may be less than you expect.

If you can’t eat peanut butter or are looking for an alternative that is even lower in carbs, almond butter is a good option. It contains 6 grams of total carbs, or 3 grams net carbs, per 2-tablespoon (32-gram) serving


Some peanut butter includes added sugars, which increase carb count. Unsweetened, plain almond butter is a slightly more keto-friendly alternative to peanut butter.

Heads up

Trying to “do it right” when it comes to nutrition may feel tempting, but it can backfire.

If you are preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.

Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, body size, socioeconomic status, or other identities.

They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet culture.

Feel empowered to talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.

eanut Butter Is Keto-Friendly Unless You Make This One Mistake

The ketogenic diet (or, as it’s affectionately [?] known, “keto”) is a diet that makes you question who you are, largely via what you eat.

Or, more accurately, what you can’t eat.

If you’ve ever been on a keto diet, or know someone who has, you know that you have to spend a lot of time Googling and calculating and re-Googling certain foods to determine if they fit into the macronutrient balance you need in order to enter or maintain “ketosis,” the state under which your body burns fat for fuel.

And you’ve also likely faced some very deep, very personal questions about yourself, such as the one you’re addressing right now: “Is peanut butter, one of the most delicious foods on the planet, in fact, keto?”

Maybe you even fear the truth: “If peanut butter isn’t keto, then what is life in ketosis anyway?”

Peanut butter is clearly high in fat—if you buy the natural kind then you’re familiar with that pool of the stuff sitting atop the solids. (Yeah, that’s fat!) And the keto diet prizes fats in such a way that some suggestions recommend you consume 70 percent of your daily calories from fat.

So, because peanut butter is high in fat and also naturally low in carbohydrates, of which you’re required to eat very little of on a ketogenic diet, then you’re in the clear, right?


“Peanut butter can be a part of a keto diet since it contains mostly fats and protein with very little carbohydrates,” says Dara Godfrey, M.S., R.D., a registered dietitian in New York City.


Except, before you grab a soup spoon and start digging straight into the jar (you know you do it). there are a few important details to consider.

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Is peanut butter keto?

Yes, but there’s a catch.

On a ketogenic, the caloric breakdown usually falls in place as so: 60 to 80 percent of your daily calories come from fat, 20 to 30 percent from protein, and the rest from carbs. (This usually amounts to little more than 30 grams of carbs daily. And yeaaaaah that’s practically nothing.)

Peanut butter is high-fat, low-carb—unless you’re buying flavored peanut butters that load up on one threat to ketosis: sugar.

“The keto diet is all about staying in the nutrient ranges, so avoiding added sugars is key,” says Jessica Crandall Snyder, R.D.N., of Vital RD in Denver and spokesperson for the Academy of Nutrition and Dietetics.

So fair warning: “Most peanut butters on the market add sugar into their product,” says Dara Godfrey, MS, RD, a registered dietitian in New York City.

If you’re serious about keto, make sure you’re reading labels for peanut butter with no added sugars.

Important note: Peanuts naturally contain sugars so it’s incredibly difficult, if not impossible, to find a peanut butter with no sugar—it’s the added sugars that you need to watch out for.

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