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Dark peanut butter Calories
Roasted peanut butter, intense flavor, source of fiber and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Dark peanut butter (16 g) has 94 calories. That works out to 590 calories per 100 g. It contains 2.9 g of carbs, 4.2 g of protein, 7.8 g of fat and 1.2 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Dark peanut butter Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
94
KCAL / 16G
Carbs
2.9g
· 1% DV
Protein
4.2g
· 8% DV
Fat
7.8g
· 10% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 17% · Fat 71%
Dark peanut butter nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 0.96 mg | 0% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 4.2 g | 8% |
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 Dark peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 30 kcal |
| 1 slice (thin) | 10 g | 59 kcal |
| 1 slice (thick) | 20 g | 118 kcal |
| 1 piece (medium) | 30 g | 177 kcal |
| 2 tablespoon (large) | 32 g | 189 kcal |
| 1 serving (large) | 40 g | 236 kcal |
| 1 pack (medium) | 50 g | 295 kcal |
| 100 g | 100 g | 590 kcal |
| 1 cup (large) | 250 g | 1475 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Dark peanut butter
Is dark peanut butter healthy?
Yes, dark peanut butter provides protein and fibre and is made from roasted peanuts. Its darker colour describes the roast and does not automatically mean it has added sugar or oil, so check the ingredients if you want a simple peanut-only spread.
What makes dark peanut butter different from regular peanut butter?
Dark peanut butter is typically made with more deeply roasted peanuts, giving it a stronger, toastier flavour and a darker colour than a lighter-roasted spread. “Dark” is not a regulated roast level, so the taste and colour can vary between products.
Why does oil separate in dark peanut butter?
The oil rises because peanuts naturally contain oil that can separate from the ground solids. This is normal and does not by itself mean the dark peanut butter has spoiled; stir it thoroughly from the bottom before serving.
Does dark peanut butter need to be refrigerated after opening?
Not always; store dark peanut butter with its lid tightly closed in a cool, dry cupboard unless its package says to refrigerate it. Refrigeration can slow oil separation, but it also makes the spread firmer and harder to spread.
How do you make dark peanut butter at home?
Roast shelled peanuts until deeply golden and fragrant, let them cool, then blend them in a powerful food processor until smooth. Watch the roasting closely: pushing the peanuts too far can make the dark peanut butter bitter rather than pleasantly toasty.
Can dark peanut butter help with weight loss?
It does not cause weight loss by itself, but its protein and fat can make a snack feel filling. Pair a measured spoonful with fruit or oatmeal; repeatedly adding large portions to meals can make it harder to manage overall intake.
Can people with diabetes eat dark peanut butter?
Yes, many people with diabetes can include dark peanut butter in meals, especially alongside carbohydrate-containing foods. Sweetened varieties may affect blood glucose differently from peanut-only spreads, so choose and portion it according to your personal diabetes plan.
What can you eat with dark peanut butter besides toast?
Dark peanut butter works well stirred into oatmeal, blended into smoothies, or served with apple slices and bananas. Its intense roasted flavour also suits savoury noodle or vegetable sauces; thin it with a little warm water so it coats food evenly.
Can dogs eat dark peanut butter?
Only if it contains no xylitol, which is dangerous to dogs, and is offered sparingly. Dark peanut butter can also be rich and may include added salt or sugar, so check the ingredients and avoid giving it to a dog with a peanut allergy.
Can you freeze dark peanut butter?
Yes, freeze dark peanut butter in a tightly sealed, freezer-safe container to keep out moisture and odours. Thaw it in the refrigerator and stir well before using, since the oil and solids may separate or the texture may change during freezing.
Dark peanut butter Vitamins & Minerals
Vitamins
B3
2.16mg · 14% DV
Vitamin E
1.46mg · 10% DV
Biotin
2.72µg · 9% DV
B5
0.24mg · 5% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.29mg · 13% DV
Phosphorus
61mg · 9% DV
Magnesium
27mg · 6% DV
Potassium ⭐
109mg · 3% DV
Sodium
0.96mg · 0% DV
Dark peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dark 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 Dark peanut butter?
Dark peanut butter is a thick spread made by grinding roasted peanuts; its deeper colour and bolder, more toasted flavour usually reflect the roast. The texture can range from smooth to crunchy, depending on how it is made.
Across North America and elsewhere, people spread it on toast, stir it into oatmeal or smoothies, or pair it with fruit such as apples and bananas. Its savoury richness also works in sauces and dressings. It is protein- and fibre-containing, with 26 g of protein per 100 g. For a lighter snack, use a thin layer on whole-grain toast or alongside fresh fruit.
How Nutritious Is Dark 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 Dark 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 Dark peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Dark 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
Dark peanut butter Fat Profile
SATURATED
1.3g
MONOUNSATURATED
3.92g
POLYUNSATURATED
2.19g
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Nutrition data compiled from USDA FoodData Central and scientific sources.