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Low-fat peanut butter Calories
Protein-rich reduced-fat peanut spread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Low-fat peanut butter (32 g) has 148 calories. That works out to 462 calories per 100 g. It contains 9.5 g of carbs, 8 g of protein, 8.6 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
148
KCAL / 32G
Carbs
9.5g
· 3% DV
Protein
8g
· 16% DV
Fat
8.6g
· 11% 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 26% · Protein 22% · Fat 52%
Low-fat peanut butter nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.63 g | 8% |
| Trans fat | 0 g | |
| Sodium | 138 mg | 6% |
| Total carbohydrate | 9.5 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 2 Tablespoons of Low-fat peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 32 g | 148 kcal |
| 1 teaspoon (small) | 5 g | 23 kcal |
| 1 slice (thin) | 12 g | 55 kcal |
| 1 tablespoon (half) | 16 g | 74 kcal |
| 1 serving (small) | 20 g | 92 kcal |
| 2 slice (thick) | 24 g | 111 kcal |
| 1 serving (large) | 40 g | 185 kcal |
| 3 tablespoon (large) | 48 g | 222 kcal |
| 100 g | 100 g | 462 kcal |
| 1 cup (whole) | 258 g | 1192 kcal |
Calculated from 462 calories per 100 g.
Frequently Asked Questions About Low-fat peanut butter
Is low-fat peanut butter healthier than regular peanut butter?
Not necessarily; low-fat peanut butter has less fat, but some versions add sugar, starch, or other ingredients for taste and texture. Compare the ingredient lists as well as the nutrition information rather than assuming that reduced fat automatically makes it the healthier choice.
Does low-fat peanut butter help with weight loss?
It does not cause weight loss by itself. Low-fat peanut butter may contain less fat than regular peanut butter, but added ingredients can affect its overall energy content. Using a measured amount in a filling meal is more useful than treating it as a free food.
Is low-fat peanut butter actually fat-free?
No; “low-fat” means the fat has been reduced compared with regular peanut butter, not removed altogether. Peanuts naturally contain fat, and the amount left in the spread varies by product.
What is low-fat peanut butter made of?
Low-fat peanut butter is usually made from peanuts, but some products add sugar, starch, or other ingredients to replace some of the fat and maintain a spreadable texture. Recipes vary, so the ingredient list is the best way to see what is in a particular jar.
Can you use low-fat peanut butter instead of regular peanut butter in baking?
Yes, but the result may differ because low-fat peanut butter adds less fat and may have a different sweetness or moisture level. Cookies and cakes can turn out drier or change texture, so test it in a small batch before swapping it throughout a recipe.
Does low-fat peanut butter need to be refrigerated after opening?
Follow the storage directions on the jar; some low-fat peanut butter products need refrigeration after opening. Keep the lid tightly closed, use a clean utensil, and follow the stated storage period to preserve quality.
Does low-fat peanut butter separate like regular peanut butter?
It can, especially if it contains fewer stabilizers; how much separation occurs depends on the product. If oil rises to the surface, stir the low-fat peanut butter thoroughly with a clean utensil before using it.
What can you eat with low-fat peanut butter?
Low-fat peanut butter goes well on toast, stirred into oatmeal, or served as a dip with fruit. For a more filling breakfast or snack, pair it with another protein source such as yogurt, milk, or eggs.
Does low-fat peanut butter raise blood sugar?
Yes, it contains carbohydrates and can affect blood sugar; versions with added sugar may have a greater effect. If you have diabetes, account for the portion and ingredients in your meal plan, and ask your clinician or dietitian for advice specific to you.
How can you tell if low-fat peanut butter has gone bad?
Discard low-fat peanut butter if you see mold, notice an unusual sour or rancid-oil smell, or find a distinctly off taste. Store it as directed and use the date on the jar as a guide.
Low-fat peanut butter Vitamins & Minerals
Vitamins
B3
4.16mg · 26% DV
Biotin
5.44µg · 18% DV
Vitamin E
1.34mg · 9% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
107mg · 15% DV
Copper
0.13mg · 14% DV
Magnesium
54mg · 13% DV
Manganese
0.25mg · 11% DV
Sodium
138mg · 6% DV
Potassium ⭐
173mg · 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 148 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 ground peanuts, with some of the oil reduced compared with regular peanut butter. “Low-fat” does not mean fat-free, and the texture and ingredients can vary by brand.
Its roasted, nutty flavour works on toast or in sandwiches, and it is also stirred into porridge, smoothies and sauces. In many places, it is paired with fruit such as banana or apple for a quick snack. It provides protein and fibre, while still contributing fat and energy, so a modest portion may suit everyday meals. Try it with whole-grain toast or fruit, or thin it with a little water for a lighter sauce.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-fat peanut butter Fat Profile
SATURATED
1.63g
MONOUNSATURATED
3.84g
POLYUNSATURATED
2.62g
Omega 6:3 ratio 250:1
Above the ideal 4:1 (250:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.