Carbs in Peanut Sauce (2024)

FAQs

Is Peanut Sauce high in carbs? ›

Peanut Sauce (1 tablespoon) contains 1.7g total carbs, 1.3g net carbs, 3.6g fat, 1.8g protein, and 43 calories.

Peanut sauce contains 41 calories per 16 g serving. This serving contains 2.6 g of fat, 1 g of protein and 3.5 g of carbohydrate. The latter is 2.7 g sugar and 0.3 g of dietary fiber, the rest is complex carbohydrate.

Carbs. Peanuts are low in carbs. In fact, the carb content is only about 13–16% of the total weight ( 4 ). Being low in carbs and high in protein, fat, and fiber, peanuts have a very low glycemic index (GI), which is a measure of how quickly carbs enter your bloodstream after a meal (6).

Regular peanut butter, whether smooth or crunchy, contains about 7 grams of total carbs or 5 grams of net carbs for a 2-tablespoon (32-gram) serving. Other varieties may be too high in carbs to fit easily into a keto diet.

Peanuts may technically be legumes, but they're also low in carbs, with just four grams of net carbs per ounce. They're high in unsaturated fats that help prevent heart disease by lowering cholesterol levels and are packed with protein that can help promote weight loss.

Sticking to natural, unsweetened peanut butter is a great option, especially if you're on a very low carb diet. It contains fewer carbs than sweetened varieties, but still has lots of protein and healthy fats.

Peanut sauce is so heavy on the calories and fat because of what it traditionally contains. The base is full-fat coconut milk, with full-fat peanut butter and ground peanuts added. The sauce may also contain brown sugar or honey, soy sauce and oil, which can raise its sugar and sodium contents.

Less sugar – Use only ¼ cup of maple syrup if you want to make the sauce less sweet. Instead of peanut butter – Use cashew butter, almond butter, sunflower seed butter, or your favorite nut or seed butter!

Yes, without a doubt! Sugar-free peanut butter is a better option than regular peanut butter. Peanut butter is high in protein and healthy fats. Sugar-free peanut butter contains fewer calories than regular peanut butter.

Individuals with diabetes need foods that can help manage blood sugar and weight. Peanuts and peanut butter can be a powerful ally to reaching success. Peanuts and peanut butter have a low glycemic index, which means they don't cause blood sugar to rise sharply.

What is the peanut trick to lower blood sugar? ›

Peanuts and peanut butter have even been shown to help lessen the spike in blood sugar when paired with high-carbohydrate or high-GL foods. Peanuts and peanut butter are both low GI and GL foods, as they contain healthy oils, protein, and fiber that have a positive effect on blood sugar control.

You can serve nut butters on keto almond flour bread, on keto crackers, stir through keto ice cream, spread on peanut butter fudge, mix with keto maple syrup on pancakes or keto waffles.

Your digestion could improve

Speaking of fiber, peanut butter and jelly can keep your gut healthy and your bowel movements regular. "Not only are peanuts high in fiber, but they also contain a good amount of niacin, which can help aid digestion," Geiger says.

Lowers heart disease risk: Oleic acid is one of the main fats in peanut butter, and it helps regulate cholesterol, blood pressure, and blood sugar levels. Keeping these factors under control lowers your risk of developing heart disease.

When prepared on whole wheat bread, a PB&J sandwich made with two Tbsps. of peanut butter and two Tbsps. of grape jelly adds up to a whopping 530 calories, 460 mg of sodium, 74 grams of carbs, 35 grams sugar and 20 grams of fat.