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Low-fat peanut butter Calories
Reduced-fat peanut spread with high protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Low-fat peanut butter (32 g) has 157 calories. That works out to 490 calories per 100 g. It contains 9.6 g of carbs, 8 g of protein, 10.9 g of fat and 2.6 g of fiber. Its 4.2 mg of B3 covers 26% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Low-fat peanut butter Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
157
KCAL / 32G
Carbs
9.6g
· 3% DV
Protein
8g
· 16% DV
Fat
10.9g
· 14% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 19% · Fat 58%
Low-fat peanut butter nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0 g | |
| Sodium | 138 mg | 6% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 8 g | 16% |
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 Low-fat peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 78 kcal |
| 1 teaspoon (small) | 5 g | 25 kcal |
| 1 slice (thick) | 20 g | 98 kcal |
| 1 serving (small) | 24 g | 118 kcal |
| 2 tablespoon (medium) | 32 g | 157 kcal |
| 2 slice (thick) | 40 g | 196 kcal |
| 1 serving (large) | 40 g | 196 kcal |
| 3 tablespoon (large) | 48 g | 235 kcal |
| 100 g | 100 g | 490 kcal |
Calculated from 490 calories per 100 g.
Frequently Asked Questions About Low-fat peanut butter
What is the difference between low-fat peanut butter and regular peanut butter?
Low-fat peanut butter has some of the peanut oil removed, while regular peanut butter generally retains more of the peanuts’ natural oil. This can change its texture and flavor, and manufacturers may adjust the recipe with other ingredients.
How is low-fat peanut butter made?
Low-fat peanut butter is made by reducing some of the oil in peanuts and processing the remaining peanut material into a spread. It is a processed food; some versions also use ingredients such as sugar or salt to improve flavor and texture.
Does low-fat peanut butter contain added sugar?
Some low-fat peanut butter contains added sugar, while other versions do not. Sugar may be added to balance the flavor after some of the peanut oil is removed, so check the ingredients list for sugar or other sweeteners.
Why does low-fat peanut butter taste different from regular peanut butter?
Low-fat peanut butter can taste less rich or feel drier because some of the peanut oil that gives regular peanut butter its creamy texture has been removed. Added ingredients may also affect the flavor, so different brands can taste quite different.
Can you use low-fat peanut butter in cooking and baking?
Yes, low-fat peanut butter works in sauces, smoothies, oatmeal, and some baked goods. In cookies and cakes, it may not replace regular peanut butter measure for measure because the reduced oil can change moisture and texture.
Can low-fat peanut butter be mixed with water to make it creamier?
Yes, stirring in a little water can make low-fat peanut butter easier to spread or drizzle. Add the water gradually and mix well; adding too much at once can make the spread thin or lumpy.
Is low-fat peanut butter healthier than regular peanut butter?
Not necessarily. Low-fat peanut butter contains less fat, but its overall nutrition and ingredients vary by brand, and some versions add sugar or other ingredients. Compare the ingredient lists and choose the version that suits your preferences.
Is low-fat peanut butter good for weight loss?
Low-fat peanut butter does not cause weight loss by itself. Its reduced fat content does not automatically make it more filling, and added sugar or a larger serving can affect how it fits into your meals.
How should you store low-fat peanut butter after opening?
Store opened low-fat peanut butter with the lid tightly closed and follow the package directions. Some products are kept at room temperature, while others need refrigeration; chilled peanut butter may become firmer and need stirring before use.
Is low-fat peanut butter the same as powdered peanut butter?
No. Powdered peanut butter is typically made from peanuts with most of their oil removed and is often mixed with water before eating. Low-fat peanut butter is sold as a ready-to-spread product, though its exact texture and ingredients vary.
Low-fat peanut butter Vitamins & Minerals
Vitamins
B3
4.16mg · 26% DV
Biotin
5.76µg · 19% DV
Vitamin E
1.76mg · 12% DV
B5
0.38mg · 8% DV
Minerals
Copper
0.14mg · 16% DV
Phosphorus
109mg · 16% DV
Manganese
0.35mg · 15% DV
Magnesium
54mg · 13% DV
Sodium
138mg · 6% DV
Potassium ⭐
166mg · 5% DV
Low-fat peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat peanut butter
To burn the 157 calories in 2 tablespoon (medium) (32 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 Low-fat peanut butter?
Low-fat peanut butter is a spread made from peanuts, formulated with less fat than conventional peanut butter. The recipe varies by brand, but it often has a denser, less oily feel while keeping the roasted, gently sweet peanut flavour. It is still a substantial spread rather than a low-calorie food, and provides 25 g of protein per 100 g.
In peanut butter’s familiar settings, spread it on toast or sandwiches, stir it into porridge or smoothies, or serve it with apple or banana. It works well for a filling breakfast or snack; for a lighter serving, use a thin layer and pair it with fruit.
How Nutritious Is Low-fat peanut butter?
Nutrient density
Medium
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 Low-fat 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 Low-fat peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Low-fat peanut butter Good For?
Vegan
✓ 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
Low-fat peanut butter Fat Profile
SATURATED
1.92g
MONOUNSATURATED
5.12g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 304:1
Above the ideal 4:1 (304:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.