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Natural unsweetened peanut butter Calories
High in protein and healthy fats, with no added sugar.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Natural unsweetened peanut butter (32 g) has 188 calories. That works out to 588 calories per 100 g. It contains 6.3 g of carbs, 8 g of protein, 15.9 g of fat and 2.7 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 unsweetened peanut butter Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
188
KCAL / 32G
Carbs
6.3g
· 2% DV
Protein
8g
· 16% DV
Fat
15.9g
· 20% DV
Fiber
2.7g
· 10% 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%
Natural unsweetened peanut butter nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 15.9 g | 20% |
| Saturated fat | 3.14 g | 16% |
| Trans fat | 0 g | |
| Sodium | 5.44 mg | 0% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 2.7 g | 10% |
| 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 Natural unsweetened peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 serving (small) | 20 g | 118 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 2 tablespoon (double) | 32 g | 188 kcal |
| 1 serving (large) | 40 g | 235 kcal |
| 3 tablespoon (triple) | 48 g | 282 kcal |
| 0.25 cup (quarter) | 64 g | 376 kcal |
| 100 g | 100 g | 588 kcal |
| ½ cup (half) | 128 g | 753 kcal |
Calculated from 588 calories per 100 g.
Frequently Asked Questions About Natural unsweetened peanut butter
Is natural unsweetened peanut butter healthy?
Yes, natural unsweetened peanut butter provides protein and mostly unsaturated fats, without added sugar. It is also energy-dense, so it works best as part of a meal or snack rather than as an unlimited spread.
Can natural unsweetened peanut butter help with weight loss?
It does not cause weight loss on its own, though its protein and fat can make a snack more filling. Because natural unsweetened peanut butter is energy-dense, generous spoonfuls can add up quickly.
Why does oil separate in natural unsweetened peanut butter?
The oil is naturally present in the peanuts and rises when the solids settle; separation does not mean the spread has spoiled. Stir natural unsweetened peanut butter thoroughly, reaching the bottom of the jar, before serving.
Does natural unsweetened peanut butter need to be refrigerated after opening?
No, refrigeration is not always necessary, but it can help natural unsweetened peanut butter stay fresh longer. Chilling makes it firmer, so let the amount you need soften at room temperature before spreading.
How can you tell if natural unsweetened peanut butter has gone bad?
A rancid or sour smell, a bitter taste, or visible mold can indicate that natural unsweetened peanut butter has spoiled. Oil separating on top is normal; discard the jar if its smell, taste, or appearance is unusual.
How do you stir natural unsweetened peanut butter without making a mess?
Use a long, sturdy knife or narrow spatula and stir slowly from the bottom upward, where the thick peanut solids settle. For a very firm jar, warm it briefly at room temperature first; avoid pouring off the oil.
Can you bake with natural unsweetened peanut butter?
Yes, natural unsweetened peanut butter works in cookies, brownies, and other baked goods. It may make a recipe less sweet and alter its moisture compared with sweetened peanut butter, so use a recipe designed for natural peanut butter when possible.
How do you make natural unsweetened peanut butter at home?
Blend roasted, shelled peanuts in a food processor, stopping to scrape down the sides until they turn into a smooth paste. Peanuts release their own oil, so natural unsweetened peanut butter usually needs no added oil or sugar.
Can dogs eat natural unsweetened peanut butter?
Usually, a small amount is safe for dogs if the ingredients contain no xylitol, which is toxic to them. Natural unsweetened peanut butter can still be high in fat, so offer only a little and check the ingredient list.
What can you eat with natural unsweetened peanut butter?
Natural unsweetened peanut butter pairs well with apple or banana slices, toast, oatmeal, and smoothies. Its savory, nutty flavor also works in noodle or vegetable sauces; stir it first if oil has separated in the jar.
Natural unsweetened peanut butter Vitamins & Minerals
Vitamins
B3
4.16mg · 26% DV
Biotin
5.44µg · 18% DV
Vitamin E
2.02mg · 13% DV
B5
0.45mg · 9% DV
Minerals
Manganese
0.54mg · 23% DV
Phosphorus
107mg · 15% DV
Copper
0.13mg · 14% DV
Magnesium
49mg · 12% DV
Potassium ⭐
208mg · 6% DV
Sodium
5.44mg · 0% DV
Natural unsweetened peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Natural unsweetened peanut butter
To burn the 188 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 Natural unsweetened peanut butter?
Natural unsweetened peanut butter is made by grinding roasted peanuts into a smooth or slightly crunchy spread, with no sugar added. The natural oils may rise to the top over time, so give it a good stir before serving.
Its roasted, savoury flavour and rich texture work well on toast, stirred into porridge or blended into smoothies. In many parts of the world, it is a familiar breakfast or snack spread; it also appears in sauces and baking. It provides protein, fibre and mostly unsaturated fats, but is energy-dense, so a modest spoonful can go a long way. Pair it with fruit or plain yoghurt for an easy snack.
How Nutritious Is Natural unsweetened 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 Natural unsweetened 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 unsweetened peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Natural unsweetened 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 unsweetened peanut butter Fat Profile
SATURATED
3.14g
MONOUNSATURATED
7.81g
POLYUNSATURATED
5.06g
Omega 6:3 ratio 499:1
Above the ideal 4:1 (499:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.