2 tablespoon (medium) of Natural Peanut Butter (32 g) has 188 calories. That works out to 588 calories per 100 g. It contains 6.9 g of carbs, 8 g of protein, 16 g of fat and 1.9 g of fiber. Its 4.2 mg of B3 covers 26% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.

Natural Peanut Butter Nutrition Facts

Selected: 100 g

588

KCAL / 100G

Carbs

21.6g

· 8% DV

Protein

25.1g

· 50% DV

Fat

49.9g

· 64% DV

Fiber

5.9g

· 21% DV

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

Calories come from: Carbs 14% · Protein 16% · Fat 70%

Natural Peanut Butter Vitamins & Minerals

Vitamins

13.1mg · 82% DV

Vitamin E

9.1mg · 61% DV

0.46mg · 27% DV

Folate

92µg · 23% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

358mg · 51% DV

Magnesium

154mg · 37% DV

How Nutritious Is Natural Peanut Butter?

Nutrient density

High

62/ 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.

Natural 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 Natural 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 Natural 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 Natural 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 Natural 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

Natural Peanut Butter Fat Profile

SATURATED

10.1g

MONOUNSATURATED

24.4g

POLYUNSATURATED

15.6g

⚖️

Omega 6:3 ratio 775:1

Above the ideal 4:1 (775:1).

Compare Natural Peanut Butter

🥜vs🥜

Natural Peanut Butter vs Peanuts21 kcal more per 100 g

→🥜vs🥜

Natural Peanut Butter vs Walnut66 kcal fewer per 100 g

→🥜vs🥜

Natural Peanut Butter vs Almond9 kcal more per 100 g

→🥜vs🌻

Natural Peanut Butter vs Sunflower seeds4 kcal more per 100 g

→

Foods Similar to Natural 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

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026