Is No Stir - Organic Crunchy Dark Roasted Peanut Butter Spread Keto?

The Ingredient Breakdown

When evaluating a product for the ketogenic diet, we look for high fat, moderate protein, and extremely low carbohydrate counts. The ingredient list for this spread is refreshingly short, which is always a good sign for any clean-eating diet.

The primary ingredient is ORGANIC ROASTED PEANUTS. Peanuts are naturally low in net carbs and high in monounsaturated fats, making them a staple for keto practitioners. The 'Dark Roasted' aspect doesn't change the macronutrient profile significantly, but it does enhance the flavor, potentially reducing the psychological need for added sugars.

The second ingredient is ORGANIC PALM OIL. This is the key to the 'No Stir' convenience. While some health enthusiasts debate palm oil, from a strictly keto perspective, it provides a stable fat source that prevents the oils from separating without requiring hydrogenation or added emulsifiers that might contain hidden carbs. It ensures the texture is creamy and spreadable right out of the jar.

Finally, we have SALT. At less than 1%, it's simply there for flavor enhancement. Salt is actually vital on a keto diet to help maintain electrolyte balance, so this is a beneficial addition rather than a detriment.

Nutritional Value

To understand why this fits a keto diet, we have to look at the numbers. A standard serving (2 tbsp) generally contains around 190 calories, 16g of fat, 8g of protein, and 6g of total carbohydrates. Crucially, because there are no added sweeteners, the sugar content is minimal (usually 1g or less).

The 'net carb' calculation is where the keto magic happens. By subtracting the fiber (approx 2g) from the total carbs, you are left with roughly 4g of net carbs per serving. Most ketogenic diets limit daily intake to 20g-30g of net carbs. Therefore, a serving of this peanut butter consumes a reasonable portion of your daily allowance without blowing your budget.

The fat-to-carb ratio is excellent. With 16g of fat compared to 4g of net carbs, it provides a 4:1 fat-to-net-carb ratio, which aligns well with the high-fat requirements of the keto lifestyle.