Are Peanuts Keto Friendly? Carbs and Calories in Peanuts

are peanuts keto

Peanuts are commonly enjoyed roasted or whipped, along with other ingredients, into peanut butter. They taste great crumbled over stir-fry dishes, like Pad Thai or added to desserts for a nutty crunch.  

Many people think peanuts are tree nuts, but they’re actually legumes, similar to beans and lentils.

Peanuts are an excellent source of plant-based protein and contain a number of essential vitamins, minerals, and plant compounds.  Studies show that eating peanuts can lower your risk of developing heart disease. 

What’s more, peanuts may even be useful to lose weight.  Keep reading to find out how consuming peanuts regularly could help you slim down.

Are Peanuts Keto Diet Friendly?

Because peanuts are technically legumes, it’s often debated whether or not they’re good for the Keto diet.  This legume is unlike other legumes like beans for example. 

Peanuts are lower in carbs and contain a good dose of heart-healthy fat.  For this reason, peanuts are a great food choice for low carb diet in moderation. Stick to a one-ounce (28 grams) of peanuts, which contains only 4 grams of net carbs.

Is Peanut Butter Keto?

Yes, peanut butter is keto friendly. As peanuts are low in carbs and calories, making them a great fit for the keto diet. They’re also a good source of protein and healthy fat, which can help you stay healthy on keto.

However, not all peanut butters are created equal. Some brands are high in sugar and carbs, so be sure to check the label before buying from grocery stores. When choosing peanut butter, choose the one with no added sugar and least processed foods.

peanut butter healthy low carb reduce inflammation

How Many Carbs are in Peanuts?

One ounce or 28 grams of peanuts contains only 4 grams of net carbs.  Peanuts are fairly low in carbs if eaten on their own.  However, they’re often paired with beer or added to sugary desserts, which will greatly increase the carb count, so avoid doing this.

How Many Calories are in Peanuts?

One ounce or 28 grams of peanuts contains 161 calories.  Stick to a small handful of shelled peanuts, which equals about an ounce.  Try to refrain from snacking directly out of the bag as it can lead to overeating.

Nutrition Facts

Amount: 100 grams of peanuts (about 2/3 cup)
Calories 567
Total Fat 49 grams 75%
Saturated fat 7 grams 35%
Polyunsaturated fat 16 grams
Monounsaturated fat 24 grams
Cholesterol 0 milligrams 0%
Sodium 18 milligrams 0%
Potassium 705 milligrams 20%
Total Carbohydrate 16 grams 5%
Dietary fiber 9 grams 36%
Sugar 4 grams
Protein 26 grams 52%
Vitamin A 0% Vitamin C 0%
Calcium 9% Iron 25%
Vitamin D 0% Vitamin B-6 15%
Cobalamin 0% Magnesium 42%

Health Benefits 

peanuts carbs

Rich in Vitamins and Minerals

Peanuts are rich in the following nutrients:

Biotin – Peanuts are one of the best sources of biotin, which is important for the health of your skin, hair and nails.  It’s also an important nutrient during pregnancy.

Copper – This trace mineral protects heart health but most Western diets are low in this mineral.

Niacin – Also known as vitamin B3

Folate – Also known as vitamin B9 or folic acid, folate is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA.  It is also vital during pregnancy.

Manganese – A trace element found in drinking water and in foods.  It is considered an essential nutrient because the body requires it for proper overall functioning.

Vitamin E – A powerful antioxidant that is important to vision and reproduction.  It is also beneficial to the health of your blood, brain and skin.

Thiamine – One of the B vitamins, thiamine is also known as vitamin B1. It helps your body’s cells convert carbs into energy.  It also assists the function of your heart, muscles, and nervous system.

Phosphorus – Peanuts are a good source of phosphorus, a mineral that plays a key role in growing healthy tissue.

Magnesium – An essential dietary mineral that is protective against heart disease.

High in Antioxidants

Peanuts are rich in the following antioxidants:

P-Coumaric acid – This polyphenol is one of the main antioxidants in peanuts that helps reduce oxidative stress and inflammation.

Resveratrol – A powerful antioxidant

Isoflavones – A class of antioxidant polyphenols that are associated with protection against age-related diseases like cardiovascular disease and osteoporosis.

Decrease Heart Disease Risk Factors

Peanuts, along with many other nuts, are protective against heart disease and stroke. Peanuts contain magnesium, niacin, copper, oleic acid, and multiple antioxidants, such as resveratrol – all of which promote heart health.

Protects Against Gallstones

Peanuts may cut your risk of developing gallstones.   Because most gallstones are made up of cholesterol, the cholesterol-lowering effect of peanuts may be helpful in preventing this condition.

Healthy Fats in Peanuts?

There are several types of healthy fats in peanuts. These fats include monounsaturated and polyunsaturated fats, as well as omega-3 fatty acids. All of these fats are beneficial for your health and can help improve your cholesterol levels, reduce your risk of heart disease, and promote weight loss. Peanuts are also a good source of vitamin E, which is a powerful antioxidant that can protect your cells from damage.

Side Effects

Peanuts allergy is one of the most common allergies, affecting approximately 1% of Americans.  Peanut allergies can be severe and life-threatening for some people. Individuals with this allergy should avoid all peanuts and any products containing peanuts.

Peanuts can be contaminated with a species of mold that produces aflatoxin. Symptoms of aflatoxin poisoning include loss of appetite and yellow discoloration of the eyes (jaundice), signifying liver damage.

Peanuts contain a number of anti-nutrients, which are substances that impair your absorption of nutrients, lowering their nutritional value. 

These anti-nutrients include:

Phytic acid – An anti-nutrient found in plant seeds and nuts that could impair the absorption of iron and zinc from foods eaten with peanuts.

Phytosterols – Peanut oil contains significant amounts of phytosterols, which impair the absorption of cholesterol from your digestive tract.  Healthy levels of cholesterol are important, especially the “good” HDL cholesterol.

Because peanuts are high in fat, they are high in calories and therefore should not be eaten in excess.

Nut Consumption Control

It is better to control nut consumption in order to prevent weight gain. Some people may not be aware that just a handful of nuts can contain up to 200 calories. Although nuts are a healthy snack option, they can also be high in fat and calories if eaten in large quantities. When consumed in moderation, however, nuts can be a nutritious part of a healthy diet.

Are Peanuts Good for Weight Loss?

peanuts calories

Peanuts have been extensively researched with regard to weight maintenance.  Even though they’re high in fat and calories, peanuts do not seem to cause weight gain. 

Because they’re high in protein and fiber, peanuts and peanut butter can keep you feeling satisfied for over two hours, versus the half-hour of satiety you’ll get from carbohydrate-rich foods, reports one study.

Peanuts can also boost your metabolic rate. When researchers looked at the resting energy expenditure on peanut and peanut butter eaters, they discovered that metabolism had an 11% improvement after regular peanut consumption for 19 weeks compared to the baseline.

Other observational studies have shown that peanut consumption may help reduce your risk of obesity.  Furthermore, the high content of protein and healthy fat in peanuts could potentially increase calorie burning.  Additionally, the fiber content of peanuts is linked to a reduced risk of weight gain.

Snacking on controlled amounts of peanuts is a good way to control hunger without weight gain, as long as you consume peanuts in moderation.

The Department of Foods and Nutrition at Purdue University in West Lafayette, Indiana conducted numerous trials that studied weight loss through regimens that include or exclude nuts reported greater weight loss when nuts are added to the diet.  Consistent findings indicate that peanuts and other nuts may be included in the diet, in moderation, without causing weight gain.

Peanuts Keto Recipes:

1. Peanut Butter Fat Bombs: (one of the most poplular keto recipes)

These little snacks are a great way to get some protein and healthy fats into your diet. They’re also a great way to curb your cravings for something sweet.


1/2 cup peanut butter

1/4 cup coconut oil, melted

1/4 cup erythritol or other keto-friendly sweetener

1/4 teaspoon stevia extract

pinch of salt


1. Mix together all of the ingredients in a bowl.

2. Use a spoon or your hands to form the mixture into small balls.

3. Place the balls on a plate or in a container and refrigerate until firm.

2. Keto Thai Peanut Chicken:

This dish is a great way to get your daily protein and veggies in one meal.


1/4 cup peanut butter

1/4 cup coconut milk

3 tablespoons soy sauce

2 tablespoons lime juice

1 tablespoon honey or other keto-friendly sweetener

1 teaspoon chili powder

1/4 teaspoon ground ginger

1/4 teaspoon garlic powder

4 boneless, skinless chicken thighs

3 cups broccoli florets

1 red bell pepper, sliced

1/2 cup chopped green onions


1. In a large bowl, whisk together the peanut butter, coconut milk, soy sauce, lime juice, honey, chili powder, ginger, and garlic powder.

2. Add the chicken thighs to the bowl and coat evenly with the marinade. Let sit for at least 30 minutes.

3. Preheat a grill or grill pan over medium-high heat.

4. Grill the chicken for 6-8 minutes per side, or until cooked through.

5. In a large wok or skillet, stir-fry the broccoli and bell pepper over medium-high heat for 5-7 minutes, or until tender-crisp.

6. Serve the chicken and veggies over steamed rice and top with green onions.

3. Peanut Butter and Jelly Fat Bombs:

These little bombs are the perfect keto-friendly snack. They’re also a great way to get some healthy fat and fiber into your diet.


1/2 cup peanut butter

1/4 cup strawberry jelly or other keto-friendly jelly

1 tablespoon chia seeds


1. Mix together all of the ingredients in a bowl.

2. Use a spoon or your hands to form the mixture into small balls.

3. Place the balls on a plate or in a container and refrigerate until firm.

Other Keto Nuts

There are many keto nuts that you can enjoy as part of your keto diet. Almonds, macadamia nuts, and Brazil nuts are all great options that you can enjoy with keto recipes:


Almonds are a great source of healthy fats, protein, and fiber. They also contain a number of essential vitamins and minerals, including vitamin E, magnesium, and phosphorus. Almond flour is very common among keto dieters

Macadamia Nuts

Macadamia nuts are a rich source of monounsaturated fatty acids, which can help improve your cholesterol levels and reduce your risk of heart disease. They also contain a number of other essential nutrients, including thiamin, vitamin B6, and potassium.

Brazil Nuts

Brazil nuts are an excellent source of selenium, a mineral that is essential for human health. Selenium is important for thyroid health, cognitive function, and cancer prevention. Brazil nuts also contain high amounts of magnesium, vitamin E, and polyunsaturated fatty acids.

Peanuts Butter vs Almond Butter

Peanuts butter is a classic American nut butter spread. It is made from roasted peanuts and has a characteristic deep, nutty flavor. Almond butter is a newer spread, first becoming popular in the 1990s. It is made from ground almonds and has a lighter, more delicate flavor. Some people prefer almond butter because it does not contain saturated fat and has a lower calorie count than peanut butter.

However, almond butter is also more expensive than peanut butter. Peanut butter is also a good source of protein, while almond butter contains more fiber. In the end, it comes down to personal preference which spread you prefer. Try both spreads and see which one you like best!

Are Peanuts Safe for Diabetics

People with diabetes should consume foods that help manage blood sugar levels and weight. To eat peanuts and peanut butter are a great way to improve blood sugar control.

Peanuts and peanut butter have a low glycemic index, which means these foods won’t cause a sharp spike in blood sugar levels.  Foods like peanuts that are low in sugar, but high in protein and fiber have a more gradual effect on blood sugar.  This means they are digested more slowly and their sugars are released more gradually into the bloodstream, providing long-lasting energy.


So, are peanuts keto friendly? The answer is a resounding “yes!” Peanuts are low in carbs and calories, making them an excellent snack option for those on a keto diet. Just be sure to watch your portion size, as peanuts can be high in fat.

If you’re trying to lose weight, a low carb diet may be the right option for you. A typical daily carb limit for those on a keto diet is 50 grams or less. Peanuts can help you reach this goal, as they contain just 5 grams of carbs per serving.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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