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Diet-friendly peanut butter Calories
No added sugar, low salt, no additives peanut butter
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Diet-friendly peanut butter (16 g) has 94 calories. That works out to 590 calories per 100 g. It contains 2.2 g of carbs, 4.3 g of protein, 7.8 g of fat and 1.3 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Diet-friendly peanut butter Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
94
KCAL / 16G
Carbs
2.2g
· 1% DV
Protein
4.3g
· 9% DV
Fat
7.8g
· 10% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 18% · Fat 73%
Diet-friendly peanut butter nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 4.3 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Diet-friendly peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 30 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 2 tablespoon (large) | 32 g | 189 kcal |
| 1 serving (medium) | 32 g | 189 kcal |
| 1 pack (small) | 40 g | 236 kcal |
| 100 g | 100 g | 590 kcal |
| 1 cup (large) | 258 g | 1522 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Diet-friendly peanut butter
Is diet-friendly peanut butter good for weight loss?
Diet-friendly peanut butter can fit into a weight-loss plan, but it does not cause weight loss by itself. Its protein and fibre can make a snack more filling; spread a measured amount on fruit or whole-grain toast rather than eating straight from the jar.
What should diet-friendly peanut butter be made of?
Diet-friendly peanut butter should be made mainly from peanuts, without added sugar or unnecessary additives. This version is highlighted as having no added sugar, low salt and no additives; stir it before serving if its natural oil has separated.
How much diet-friendly peanut butter should you eat in a day?
A medium tablespoon is a practical serving of diet-friendly peanut butter. Add it to oatmeal, toast or fruit, and measure it rather than scooping repeatedly from the jar, since it is easy to lose track of portions.
Should diet-friendly peanut butter be refrigerated after opening?
Diet-friendly peanut butter can usually be kept tightly sealed in a cool, dry cupboard. Follow the storage directions on its jar, since some natural peanut butters recommend refrigeration; always use a clean, dry spoon.
Why does diet-friendly peanut butter separate, and is it safe to eat?
Oil separation in diet-friendly peanut butter is normal and happens when the peanuts’ natural oil rises to the top. Stir it back in before eating. Discard the jar if you notice mould, an unusual smell or a distinctly off taste.
Can people with diabetes eat diet-friendly peanut butter?
People with diabetes can often include diet-friendly peanut butter, and its lack of added sugar may be useful when choosing a spread. Portion size and what you eat with it still matter; ask your clinician or dietitian if you need advice for your individual plan.
What can you eat with diet-friendly peanut butter besides bread?
Diet-friendly peanut butter pairs well with apple slices, banana, oatmeal and plain yoghurt. These combinations make an easy snack or breakfast; choose unsweetened yoghurt and avoid adding honey if you are trying to keep added sugars low.
Can you use diet-friendly peanut butter in baking?
Yes, diet-friendly peanut butter works in cookies, energy bites and sauces. Since it has no added sugar, recipes developed for sweetened peanut butter may taste less sweet; adjust the recipe’s sweetener rather than adding sugar automatically.
How do you make diet-friendly peanut butter at home?
To make diet-friendly peanut butter, blend roasted, shelled peanuts in a food processor until smooth, stopping to scrape down the sides. You can leave it unsalted or add a little salt; added oil is usually unnecessary.
How can you tell if diet-friendly peanut butter has gone bad?
Diet-friendly peanut butter may be spoiled if it develops mould, a rancid or otherwise unusual smell, or a noticeably off flavour. A layer of separated oil is normal, not a sign of spoilage; stir it in and check the product.
Diet-friendly peanut butter Vitamins & Minerals
Vitamins
B3
2.08mg · 13% DV
Biotin
2.88µg · 10% DV
Vitamin E
1.04mg · 7% DV
B1
0.08mg · 7% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.29mg · 13% DV
Phosphorus
56mg · 8% DV
Magnesium
27mg · 6% DV
Potassium ⭐
106mg · 3% DV
Sodium
0.8mg · 0% DV
Diet-friendly peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Diet-friendly peanut butter
To burn the 94 calories in 1 tablespoon (medium) (16 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Diet-friendly peanut butter?
Diet-friendly peanut butter is made by grinding roasted peanuts into a smooth or crunchy spread, here without added sugar, with little salt and no additives. Its rich, nutty flavour and dense texture work well on toast, stirred into porridge, or paired with banana and apple. In North America it is a familiar sandwich spread; elsewhere, it is also an easy addition to breakfasts and snacks.
It is energy-dense and provides protein and fibre, while remaining relatively low in carbohydrates. A measured spoonful can add staying power to fruit or oats, but it is easy to serve more than intended straight from the jar. Stir it before use if the natural oil has separated.
How Nutritious Is Diet-friendly peanut butter?
Nutrient density
High
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
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.
Is Diet-friendly peanut butter Processed?
NOVA 2
Minimally 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 Diet-friendly peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Diet-friendly peanut butter Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Diet-friendly peanut butter Fat Profile
SATURATED
1.12g
MONOUNSATURATED
3.84g
POLYUNSATURATED
2.4g
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Nutrition data compiled from USDA FoodData Central and scientific sources.