Carbs in Peanut Butter: The Quick Answer
Peanut Butter contains 17.3g of net carbs per 100g, calculated by subtracting 5.0g of dietary fiber from 22.3g of total carbohydrates. With 598.0 calories, 22.2g protein, and 51.4g fat per 100g, it is classified as Moderate Carbs for carbohydrate content.
Net carbs — not total carbs — are what matter for keto and low-carb diets. Only net carbs raise blood sugar and affect insulin, which is why tracking them accurately is key to staying in ketosis. Use our Keto Macro Calculator to find your daily net carb limit based on your body and goals.
Is Peanut Butter Keto Friendly?
Peanut Butter has 17.3g net carbs per 100g, which is moderate. It can be included occasionally on keto if portions are controlled and the rest of your day's carbs are kept very low.
Best Low-Carb Swaps for Peanut Butter
Peanut Butter is high in carbs. If you're eating low-carb or keto, these swaps deliver the same satisfaction with a fraction of the net carbs.
| Instead of | Try this | Why it helps |
|---|---|---|
| Peanut butter (~14g net carbs per 100g) | Almond butter (~10g net carbs) | Slightly lower carb with a milder flavor |
| Peanut butter with banana | Almond butter with celery sticks | Same creamy-crunchy combo — cut ~15g net carbs by swapping the banana |
| Commercial peanut butter (added sugar) | Natural peanut butter (just peanuts + salt) or macadamia butter | Natural PB: ~12g net carbs vs ~17g for sweetened brands |
How Net Carbs Are Calculated
Net carbs are calculated by subtracting dietary fiber (and sugar alcohols, if present) from total carbohydrates: Net Carbs = Total Carbs − Fiber. For Peanut Butter: 22.3g − 5.0g = 17.3g net carbs per 100g.
Dietary fiber is subtracted because it passes through the digestive system without being absorbed as glucose. It does not raise blood sugar or trigger an insulin response, making it irrelevant for carb counting on keto and low-carb diets.