TL;DR:
Peanuts are allowed on the ketogenic diet and help maintain ketosis.
100g of raw peanuts contain 12.3g of net carbohydrates.
They’re rich in healthy fats, protein (27.2g/100g), and fiber.
Benefits: energy, satiety, antioxidants, and blood sugar control.
Consume in moderate portions (20–30g/day).
They’re inexpensive, easy to find, and don’t require refrigeration.
Popular recipes: keto smoothie, low-carb peanut candy, mug cake.
Risks: may cause allergies and, if eaten excessively, weight gain.
Peanuts have a low glycemic index and cause minimal insulin impact.
If you’re following a ketogenic diet and wondering, “Can I eat peanuts on keto?”, you’re in the right place! Let’s explore whether this delicious snack fits the ketogenic plan, how it affects ketosis, and the health benefits it can bring. Ready to find out if peanuts are your new keto-friendly ally? Let’s go!
Peanuts and Their Nutritional Benefits
Peanuts fit well into the ketogenic diet. They’re high in healthy fats and low in carbohydrates. You can eat peanuts on keto, but portion control is key. A 100g serving of raw peanuts contains 12.3g of net carbs.
They’re an excellent source of healthy fats, protein, and fiber, providing a great energy boost. Each 100g serving has 27.2g of protein, supporting muscle repair and keeping you full longer.
Peanuts also provide antioxidants that protect cells from damage and magnesium, which supports heart and bone health. Another bonus: peanuts help stabilize blood sugar levels.
Their practicality makes them a perfect keto snack — affordable, shelf-stable, and widely available. For less than €0.50 (≈R$2.00), you can buy 100 grams.
Because peanuts promote satiety, they can reduce hunger and overall food intake — supporting weight loss goals.
⚠️ Note: despite being healthy, peanuts can trigger allergies in some people. If you notice any reaction, stop eating them and consult a doctor.
Are Peanuts Allowed on the Ketogenic Diet?
The short answer: Yes! Peanuts can be part of the ketogenic diet — as long as consumed in moderation.
How Peanuts Affect Ketosis
Maintaining ketosis means keeping carbs low enough for your body to burn fat for fuel. With around 12.3g of net carbs per 100g, peanuts can fit into keto — but portion control matters.
Since keto typically limits carbs to 20–50g per day, moderate peanut intake helps you stay within range.
Peanuts and Insulin
Peanuts have a low glycemic index, meaning they cause only small increases in insulin and blood sugar. This makes them safe for keto followers — again, in moderation.
In summary, peanuts are a great keto ally, offering fats and proteins with minimal carb impact. Just remember: moderation is key.
Recommended Peanut Intake on Keto
The ideal serving is 20–30g per day — about a small handful. That equals roughly 2.4–3.6g of net carbs, perfect for staying in ketosis.
Nutritional breakdown per 100g of raw peanuts:
544 kcal
27.2g protein
43.9g fats
20.3g total carbs (12.3g net)
Peanut butter:
639 kcal
29g protein
55g fats
17g total carbs
Peanut flour:
400–600 kcal
30g protein
25–50g fats
35g total carbs
✅ Tip: Net carbs = total carbs − fiber (20.3g − 8g = 12.3g).
Peanuts provide a solid mix of fats and protein with minimal carbs — ideal for balancing your macros on keto.
Popular Keto Peanut Recipes
Keto Peanut Smoothie
Blend 1 cup unsweetened almond milk, 2 tbsp peanut butter, and 1 tsp chia seeds with ice. Creamy, satisfying, and energizing!Low-Carb Peanut Candy (Paçoquinha)
Crush 200g of roasted, unsalted peanuts, mix with your preferred sweetener and a pinch of salt. Press into a mold, chill for 1 hour, and cut into cubes.Keto Mug Cake with Peanut Butter
In a mug, mix 1 tbsp butter, 1 tbsp peanut butter, 1 egg, 1 tbsp peanut flour, sweetener, and a pinch of baking powder. Microwave for 1 minute.
These are quick, practical, and delicious — perfect for keeping energy up while staying keto!
Are Peanuts Healthy?
Yes! Peanuts are nutrient-dense and beneficial when eaten in moderation.
Why include them in your diet?
They’re calorie-dense (544 kcal/100g), rich in protein (27.2g), and loaded with good fats (43.9g). They promote satiety, muscle repair, and heart health.
They also provide 8g of fiber per 100g, supporting digestion. Peanut butter is even more calorie-rich but equally nutritious.
Compared to other nuts:
Much cheaper (≈R$2.00/100g)
Similar or lower carb count (12.3g net/100g)
No refrigeration needed
Easy to store and transport
Benefits of Peanuts on the Keto Diet
Support fat burning and ketosis due to high fat, low carb content
Promote satiety and help reduce hunger
Provide fiber and protein for sustained energy
Have a low glycemic index, avoiding insulin spikes
Convenient, affordable, and portable snack option
Moderate peanut consumption helps maintain ketosis, manage appetite, and support steady weight loss.
Possible Risks or Disadvantages
Weight gain: Peanuts are calorie-dense — excess can lead to surplus calories.
Allergies: Can cause serious allergic reactions in sensitive individuals.
Antinutrients: Contain phytic acid, which can interfere with mineral absorption (iron, zinc).
Protein excess: Too much protein can trigger gluconeogenesis (conversion into glucose), potentially affecting ketosis.
Keep portions reasonable and balance your diet with other nutrient sources.
How to Include Peanuts in a Keto Meal Plan
Use them in various forms: roasted, as butter, or peanut flour.
Snack ideas:
Roasted peanuts with unsweetened coconut flakes
Low-carb peanut butter balls
Keto mug cake or smoothie
These are perfect energy-boosting, on-the-go keto snacks!
Do Peanuts Affect Insulin Control?
Slightly, but in a controlled way.
Peanuts have a low glycemic index, meaning minimal effect on insulin and blood sugar levels — great for diabetics following keto (with medical supervision).
Compared with other keto-friendly foods like nuts or avocados, peanuts are affordable, practical, and balanced in fat and protein content.
Conclusion
Peanuts can be an excellent ally on the ketogenic diet. They’re rich in fats, protein, and fiber, offering energy, satiety, and health benefits. Consumed in moderation, they help maintain ketosis without breaking your carb limits.
With delicious recipes and easy snack ideas, peanuts make it simple to stay keto without sacrificing flavor. Just watch your portions and balance your macros to get the best results on your ketogenic journey.
