Are Peanuts Keto Friendly? Carbs and Calories in Peanuts


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 for weight loss.  Keep reading to find out how consuming peanuts regularly could help you slim down.

Are Peanuts Keto 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 Keto dieters in moderation. Stick to a one-ounce (28 grams) of peanuts, which contains only 4 grams of net carbs.

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, niacin has been linked to a reduced risk of heart disease.

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 most notably found in red wine that protects against diseases like cancer and heart disease.

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

Promotes Heart health

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.

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.

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.

Are Peanuts Safe for Diabetics

People with diabetes should consume foods that help manage blood sugar and weight. 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.  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.

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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