Leena Watts
Peanuts are a popular snack option for those on a keto diet, but they should be consumed in moderation due to their relatively high carbohydrate content. While they are a good source of plant-based protein and healthy fats, portion control is essential to maintain ketosis. Boiled peanuts are the most keto-friendly option, followed by dry roasted and salted varieties, while peanut butter is also a tasty, nutritious treat. However, there are alternative nut butters with lower carb counts, such as almond, macadamia and cashew, which may be better options for those wanting to stay in ketosis.
| Characteristics | Values |
|---|---|
| Can you eat peanuts on keto? | Yes, but in moderation. |
| Carbohydrates | 6-8 grams of carbs per serving depending on type. Boiled peanuts have the least carbs at 6 grams per serving. |
| Net carbohydrates | 4-7.63 grams of net carbs per 100 grams. |
| Fats | 15.5-20 grams of healthy fats. |
| Proteins | 64.7 grams of protein per cup. |
| Micronutrients | Good source of potassium, magnesium, phosphorus, and calcium. |
| Nut butter | Peanut butter is allowed but almond, macadamia, and cashew butter are lower in carbs. |
| Portion control | Important to maintain ketosis. |
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What You'll Learn
Boiled peanuts are keto-friendly
While it is generally agreed that peanuts are not the best nut option for those on a keto diet, they can be consumed in moderation. Boiled peanuts are a surprisingly keto-friendly option, with only about 6 grams of carbs per serving. This is because the boiling process reduces their carb content.
Peanuts are technically a legume, which means they are more closely related to beans and lentils than other nuts. They are higher in carbs than other nuts, so it is important to limit your intake. A typical serving of 30g of peanuts contains almost 5g of carbs, which can quickly eat into your daily allowance.
However, they are also an excellent source of plant-based protein and are packed with essential amino acids. They are also a good source of micronutrients, containing an impressive amount of potassium, as well as magnesium, phosphorus, and calcium.
If you are going to include peanuts in your keto diet, it is important to practice strict portion control and be mindful of how they make you feel. It is also recommended to opt for unsalted varieties and to check the ingredients for any added sugars or preservatives.
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Dry roasted and salted peanuts are good in moderation
Dry roasted and salted peanuts can be consumed on a keto diet, but only in moderation. While there is no rule banning peanuts on keto, they are not the best option for a low-carb diet. This is because they are higher in carbs than other nuts, with around 8 grams of carbs per serving, and they are also calorific, with about 567 kcal per 100g serving.
Peanuts are technically a legume, which means they are more closely related to beans and lentils than other nuts. As a result, some people's bodies may not respond well to them. Additionally, peanuts are considered a hyper-palatable food, meaning it is easy to eat a lot of them and exceed your calorie limit for the day.
However, if you are mindful of your portion sizes, you can include dry roasted and salted peanuts in your keto diet. For those on a less strict low-carb diet, with a daily net carb intake of 30 to 50 grams, incorporating peanuts is more manageable. It is important to remember that the goal of keto is to restrict carb intake to about 50 grams per day, depending on your weight, height, and activity level, so that your body can enter ketosis.
When choosing peanut products, opt for those without added sugars or preservatives, and limit your intake to one serving per day. Additionally, consider alternative nut butters like almond, macadamia, or cashew, which are lower in carbs and can help reduce inflammation in the body.
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Peanut alternatives include almond, macadamia and cashew butters
While you can eat peanuts and peanut butter on a keto diet, there are better alternatives that are lower in carbs and can help you stay in ketosis. Peanut alternatives include almond, macadamia and cashew butters, which are lower in carbs and can be easily incorporated into your keto diet.
Almond butter, for example, is packed with protein and healthy fats, similar to peanut butter, but has half the carbs per serving. It is also widely available in grocery stores. When purchasing almond butter, it is important to read the labels and choose one with just sea salt and almonds. Some brands may add natural cocoa powder, which is fine as long as there is no added sugar. Almond butter is a nutrient-dense snack option, loaded with macro- and micronutrients, making it a healthy choice for your keto diet.
Macadamia nut butter is another delicious and nutritious option, with a low-carb profile. It is fat-fuelled and can be found in flavoured varieties, providing a tasty keto-friendly snack option. Making your own macadamia nut butter at home is simple and allows you to control the ingredients, ensuring a healthy and keto-friendly spread.
Cashew butter is another viable alternative to peanut butter on a keto diet. Cashews are full of nutrients and healthy fats, making them a heart-healthy option. They are keto-friendly in small amounts, as they have a higher carb count than almonds and pecans. You can easily make your own cashew butter at home by roasting and blending cashews with a little salt, resulting in a creamy and smooth texture.
These peanut butter alternatives offer a range of health benefits, including being lower in carbs, which is crucial for staying in ketosis while on a keto diet.
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Peanuts are legumes, not nuts
Although peanuts are commonly referred to as nuts, they are, in fact, legumes. They are, therefore, botanically closer to peas, beans, and chickpeas than to true nuts like walnuts and almonds.
The botanical definition of a nut is specific, and walnuts, for example, are considered true nuts. In contrast, peanuts are legumes, and other so-called "nuts," like Brazil nuts, are actually seeds or drupes.
Peanuts are considered a "meh" keto snack because, although they are not banned on the keto diet, they are higher in carbohydrates than other nuts. A typical serving of peanuts (30g) contains almost 5g of carbohydrates, whereas macadamia nuts, a well-known keto-friendly nut, have only 4g of net carbs.
Since the keto diet aims to restrict carbohydrate intake to around 50 grams per day, peanuts can be eaten, but only in moderation. A serving of 33 peanuts contains around 6 grams of carbohydrates, so they should be consumed sparingly.
Furthermore, peanuts are calorically dense, so if you are using the keto diet for weight loss, it is best to limit your intake. However, if you can control your portion sizes, peanuts can be a fine keto snack.
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Portion control is key
While peanuts are not strictly forbidden on a keto diet, they are not the best option either. This is because they are relatively high in carbohydrates compared to other nuts. For example, a typical 30g serving of peanuts contains almost 5g of carbohydrates, whereas 30g of macadamia nuts have only 4g of carbohydrates but nearly 23g of fats.
Therefore, if you are following a keto diet, portion control is key when it comes to peanuts. A strict ketogenic diet typically limits daily carbohydrate intake to less than 20 grams, so a serving of peanuts could quickly use up a significant portion of your daily allowance. For a less strict low-carb diet, where daily net carb intake ranges from 30 to 50 grams, incorporating peanuts is more manageable. However, regardless of the type of diet, it is crucial to keep track of your overall carb intake to maintain ketosis.
Peanuts are calorific, with 100g containing approximately 567 calories, primarily due to their high-fat content of 49.24g. They also contain 16.13g of carbohydrates, but the considerable dietary fibre content of 8.5g means that the net carbohydrates are 7.63g. Interestingly, peanuts are also a good source of protein, providing 25.8g per 100g serving. They are also a source of micronutrients, containing an impressive 705mg of potassium, as well as magnesium, phosphorus, and calcium.
When it comes to portion control, it is recommended to limit your intake to one serving of peanuts per day. You can also try different types of peanuts, as some are more keto-friendly than others. For example, boiled peanuts are surprisingly keto-friendly, with about 6 grams of carbs per serving. The boiling process reduces their carb content, making them a great pick. Dry roasted and salted peanuts are also a good choice, with around 8 grams of carbs per serving. Just be sure to avoid any added sugars or preservatives.
In addition to portion control, you can also try alternative nut butters, such as almond, macadamia, or cashew, which are lower in carbs and can help reduce inflammation in the body. These alternatives can be easily found in most grocery stores and can be a delicious and nutritious part of a low-carb diet.
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Frequently asked questions
Yes, you can eat peanuts on a keto diet, but only in moderation. Peanuts have a higher carb content compared to other nuts, so you need to carefully measure your servings to maintain ketosis.
There are about 13g of net carbs per 100g of peanuts, which is almost 600 calories. A typical 30g serving of peanuts has almost 5g of carbs.
Boiled peanuts are surprisingly keto-friendly, with about 6 grams of carbs per serving. Dry roasted and salted peanuts are also solid choices for keto snacks, with around 8 grams of carbs per serving. Just make sure they don't have added sugars.
Yes, other nut butters like almond butter, macadamia nut butter, and cashew butter are lower in carbs and may be better options for staying in ketosis. Almonds, macadamia nuts, hazelnuts, walnuts, and pecans are also keto-friendly nuts that are high in fiber and healthy fats.
