Carbs in Peanuts & Peanut Butter: Nutrition Facts & Diet Tips
How Many Carbs Are in Peanut Butter?
According to the USDA, 1 serving of peanut butter (about 2 tablespoons) contains between 6-7g of carbohydrates.
Carbohydrates play an important role in maintaining a healthy body because they supply glucose. Glucose supports physical activity and various bodily functions.
Net Carbs vs. Total Carbs: What’s the Difference?
Although you may find it on certain packaging, the term “net carbs” does not have a regulated, legal definition as it is not used by the Food and Drug Administration. Because of this, the ‘net carbs’ listed are typically calculated by the manufacturer, so methods may vary. If you want to track net carbs, it’s best to consider what’s listed on the packaging as an approximate amount. That being said, here’s a quick breakdown:
Total carbohydrates cover all types of carbs in a food, including starches, sugars, and fiber.
Net carbs are calculated by taking the total carbohydrates and subtracting fiber and (sometimes) sugar alcohols.
For example, if a protein bar contained 20g of total carbs, 10g of fiber and 5g of sugar alcohols, the net carbs would be 5g (20 – 10 – 5 = 5g).
Peanut Butter on Low-Carb and Keto Diets
Peanut butter can typically be considered a low-carb food. But, whether you can eat peanut butter on a low carb or keto diet really depends on the type of diet and your health goals. As always, if you’re uncertain, it’s best to check in with your healthcare provider.
How Peanut Carbs Affect Blood Sugar
Peanuts and peanut butter have a low glycemic index, which means that they have a relatively small effect on blood sugar. This is part of why peanuts are considered a great food to help with managing diabetes.
Learn more below about how peanuts and peanut butter impact blood sugar, their glycemic indices, and ways they can help in the prevention and management of diabetes.
Managing Carb Intake with Peanuts and Peanut Butter
Even if you’re trying to be conscious about your carb intake, you can still enjoy all the tasty benefits of peanuts and peanut butter. Here are a few tips to help:
Know your servings. 1 serving of peanuts (1 oz.), contains 6g of carbs. 2 tbsp of peanut butter contains about 7g of carbs.
Time your meals. Because they’re a low glycemic food, peanuts and peanut butter can lessen sugar spikes and crashes.
Pick your pairings. Combining peanuts and peanut butter with other healthy foods, like raw veggies or fruit, can help balance macros and keep blood sugar steady.
Manage your portions. Trust us, it can be easy for one serving to become 2 or 3. To prevent overdoing it, try portioning out your peanuts and peanut butter before digging in.
If you’re looking for a healthy way to manage weight—don’t worry, peanuts and peanut butter have you covered. For meal inspiration, find 30+ healthy peanut recipes on our peanut recipes page.