2 tablespoon (medium) of Chia Peanut Butter (32 g) has 189 calories. That works out to 590 calories per 100 g. It contains 5.4 g of carbs, 7 g of protein, 15.4 g of fat and 2.9 g of fiber. Its 0.4 mg of Copper covers 39% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.

What is Chia Peanut Butter?

Chia Peanut Butter combines ground peanuts with tiny chia seeds in a thick, spreadable paste. It builds on peanut butter, a staple popularised in North America, with chia adding a little texture and fibre. The exact balance of smoothness and crunch depends on how finely the peanuts are ground.

Its roasted, savoury flavour works on toast, in porridge or blended into a smoothie; banana is a particularly easy pairing. In the US and elsewhere, it’s a familiar breakfast or snack spread, while readers in other places can use it much like any nut butter. It provides protein and fibre, with 9 g of fibre per 100 g. Spread a modest layer and add fruit for a simple, balanced snack.

Chia Peanut Butter Nutrition Facts

Selected: 100 g

590

KCAL / 100G

Carbs

17g

· 6% DV

Protein

22g

· 44% DV

Fat

48g

· 62% DV

Fiber

· 32% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 12% · Protein 15% · Fat 73%

Chia Peanut Butter Vitamins & Minerals

Vitamins

13mg · 81% DV

Biotin

18µg · 60% DV

Vitamin E

7mg · 47% DV

0.5mg · 42% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

350mg · 50% DV

Magnesium

140mg · 33% DV

How Nutritious Is Chia Peanut Butter?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

60/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Chia Peanut Butter Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chia Peanut Butter

To burn the 590 calories in 100 g:

🚶

146min

Walking (5 km/h)

🏃

60min

Running (8 km/h)

🚴

80min

Cycling

🏊

69min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chia Peanut Butter Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Chia Peanut Butter Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chia Peanut Butter Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chia Peanut Butter Fat Profile

SATURATED

8.5g

MONOUNSATURATED

24g

POLYUNSATURATED

13g

⚖️

Omega 6:3 ratio 6.4:1

Above the ideal 4:1 (6.4:1).

Compare Chia Peanut Butter

🥜🌱vs🥜

Chia Peanut Butter vs Peanuts23 kcal more per 100 g

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Chia Peanut Butter vs Walnut64 kcal fewer per 100 g

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Chia Peanut Butter vs Almond11 kcal more per 100 g

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Chia Peanut Butter vs Sunflower seeds6 kcal more per 100 g

→

Foods Similar to Chia Peanut Butter

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Chia Peanut Butter

What is chia peanut butter made of?

Chia peanut butter is a spread made by mixing chia seeds into ground peanuts. Recipes and brands may also include salt, oil, or sweeteners, so the exact ingredients vary from one jar or homemade batch to another.

How do you make chia peanut butter at home?

To make chia peanut butter, blend roasted peanuts until creamy, then stir in chia seeds. Blend longer for a smoother spread, or leave the seeds whole for a crunchier texture. Sweeten or salt it only if you want to.

How do you use chia peanut butter?

Spread chia peanut butter on toast, swirl it into oatmeal, or serve it with apple or banana slices. Its thick texture also works in smoothies; blending it with the other ingredients makes the chia seeds less noticeable.

Does chia peanut butter need to be refrigerated?

Homemade chia peanut butter is best kept in a clean, sealed container in the refrigerator. For a store-bought jar, follow its storage directions; natural spreads can separate, so stir before using if oil collects on top.

Is chia peanut butter healthier than regular peanut butter?

Chia peanut butter adds chia seeds and their nutrients to a peanut-based spread, but that alone does not make it healthier for everyone. The ingredients and added sweeteners or salt can differ, and the texture is usually more seed-studded.

Can chia peanut butter replace peanut butter in recipes?

Yes, chia peanut butter can usually replace regular peanut butter in sandwiches, sauces, and many baking recipes. The chia seeds add texture and may make the mixture thicker, so adjust other liquids slightly if the recipe needs a smoother batter.

Can you eat chia peanut butter every day?

Yes, chia peanut butter can be part of everyday meals if you enjoy it and tolerate peanuts. It is rich and filling, so use it as a spread or recipe ingredient rather than adding large amounts on top of an already substantial meal.

Is chia peanut butter good for weight loss?

Chia peanut butter does not cause weight loss by itself. Its thick, satisfying texture can make a small spread feel substantial, but adding generous spoonfuls can increase a meal’s overall energy, so keep portions intentional.

Can chia peanut butter go in smoothies?

Yes, chia peanut butter blends well into smoothies and pairs especially well with banana, berries, or cocoa. Add it with the liquid and blend until the seeds are evenly distributed; otherwise, they can settle or remain clustered.

Can babies eat chia peanut butter?

Babies should only have chia peanut butter when they are developmentally ready for peanut-containing foods and can manage its thick texture safely. Peanut allergy is a serious concern, so ask your child’s clinician about introducing peanuts if your baby has increased allergy risk.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026