Is Peanut Butter Low Carb

Peanut butter is low carb. Two tablespoons of it have 7 grams of total carbs and 5 grams of net carbs. Peanut butter is keto-friendly but remember to watch out your daily consumption of carbs which should stay below 50 grams.

This butter contains more fats and protein than carbs.

Peanut Butter Nutritional Value

Peanut is rich in vitamins: B3, E, B6, B5; it also has manganese, copper, magnesium, iron, biotin, selenium, potassium, zinc and folate. B3 keeps hair, skin and nervous system healthy. Magnesium supports nerves and muscle functions as well as energy production. Biotin is essential for healthy nails and hair and also helps to manage blood sugar levels. Selenium takes a part in DNA formation and protects cell damage and infections. Zinc helps the immune system and metabolism function.

How to Make Peanut Butter?

You can either buy ready peanut butter or make it yourself at home.

• Two cups of dry roasted peanuts
• Keto-friendly sweetener (usual sugar or honey are heavy on carbs so better to use low carb sweetener option)
• Salt to taste

Preparation is very easy. Add all 3 ingredients into a food processor’s bowl and run the processor for about 5 minutes until you get that buttery texture.

Keto Recipes with Peanut Butter

Keto Peanut Butter Cookies

• One egg
• 250 grams of peanut butter
• 50 g of keto-friendly sweetener

1. Mix all ingredients in a bowl.
2. You can use 0 carb spray for baking. Make cookie shaped rounds from the dough and put them onto a baking tray.
3. Bake for 10 minutes

Peanut Butter Keto Balls

• 500 grams of peanut butter
• 200 grams of coconut flour
• 100 g of keto-friendly sweetener

1. Mix all ingredients in a bowl. You can add a small amount of water or coconut milk if the dough is too thick.
2. Roll small balls from the dough and refrigerate them for 30 minutes.

 Keto Peanut Butter Cake

• 250 grams of peanut butter
• 3 eggs
• 300 grams of almond flour
• 80 grams of coconut flour
• One glass of almond milk
• 250 grams of butter
• 170 g of cream cheese
• Half of a teaspoon of salt
• 80 grams of keto protein powder
• ⅔ cup of double cream
• 2,5 teaspoons of baking powder
• 2 cups of keto sweetener

1. In a bowl whisk almond and coconut flour, baking and protein powder, and salt.
2. In a separate bowl mix with  half of butter and half of peanut butter, eggs and half of sweetener.
3. Add both mixtures together, add almond milk and mix well together
4. Bake the base for 20 minutes.
5. In a separate bowl mix remaining halves of butter and peanut butter with cream cheese, double cream and half of remaining sweetener.
6. Add the topping to the cooled cake base.

Interesting Facts

• You can keep peanut butter at room temperature for one month (after one month it has to be refrigerated)
• Marcellus Gilmore Edson, a Canadian chemist and pharmacist, patented a way to make peanut paste, an early version of peanut butter in 1884
• It’s ok to eat peanut butter daily but best to limit its consumption to 2 tablespoons daily
• 100 grams of peanut butter has 588 calories (quite high in calories, however if you are on a keto diet you focus more on carbs amounts consumed daily rather than in total calories)

Peanut allergy

As the main ingredient of peanut butter is peanuts, this butter is not good for people with peanut allergy. An allergic response to peanuts usually happens very quickly – minutes after consumption. Symptoms of peanut allergy are: skin redness or swelling, itching or tingling in or around the mouth and throat, diarrhea, stomach cramps, nausea or vomiting.