2 tablespoon (medium) of Peanut butter (32 g) has 188 calories. That works out to 588 calories per 100 g. It contains 6.6 g of carbs, 8.1 g of protein, 15.7 g of fat and 2 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.

Peanut butter Nutrition Facts

Selected: 100 g

588

KCAL / 100G

Carbs

20.6g

· 7% DV

Protein

25.2g

· 50% DV

Fat

49.2g

· 63% DV

Fiber

6.3g

· 23% DV

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

Calories come from: Carbs 13% · Protein 16% · Fat 71%

Peanut butter Vitamins & Minerals

Vitamins

13.7mg · 86% DV

Biotin

17µg · 57% DV

Vitamin E

6.6mg · 44% DV

0.5mg · 42% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

335mg · 48% DV

Magnesium

168mg · 40% DV

How Nutritious Is Peanut butter?

Nutrient density

High

70/ 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.

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 Peanut butter

To burn the 588 calories in 100 g:

🚶

145min

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 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 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 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

✓ Suitable

Low FODMAP

— Not suitable

Peanut butter Fat Profile

SATURATED

9.6g

MONOUNSATURATED

24.3g

POLYUNSATURATED

13.7g

⚖️

Omega 6:3 ratio 1340:1

Above the ideal 4:1 (1340:1).

Compare Peanut butter

🥜vs🥜

Peanut butter vs Peanuts21 kcal more per 100 g

→🥜vs🥜

Peanut butter vs Walnut66 kcal fewer per 100 g

→🥜vs🥜

Peanut butter vs Almond9 kcal more per 100 g

→🥜vs🌻

Peanut butter vs Sunflower seeds4 kcal more per 100 g

→

Foods Similar to 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 Peanut butter

How many calories and how much protein are in peanut butter?

Peanut butter provides 588 calories and 25.2 g of protein per 100 g. It also contains 49.2 g of fat, 20.6 g of carbohydrates, and 6.3 g of fiber.

Is peanut butter suitable for a keto diet?

Yes, peanut butter is compatible with a keto diet. Its glycemic index is 14, but it contains peanuts and is not suitable for people with a peanut allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026