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100% peanut butter Calories
High protein, healthy fats, source of magnesium and vitamin E
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of 100% peanut butter (32 g) has 188 calories. That works out to 588 calories per 100 g. It contains 6.6 g of carbs, 8.1 g of protein, 15.7 g of fat and 2.6 g of fiber. Its 0.4 mg of Copper covers 39% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
What is 100% peanut butter?
100% peanut butter is made by grinding peanuts into a thick, spreadable paste; the label indicates that no other ingredients have been added. It has a rich roasted flavour and a naturally dense, creamy texture, though some versions retain small peanut pieces. Popular in the United States, it is commonly spread on toast or sandwiches, stirred into porridge, or paired with fruit. It also works well in sauces and baking. Peanut butter provides protein and fibre, along with plenty of fat, so a modest spoonful can make a snack more filling. For a lighter combination, spread a thin layer on whole-grain toast or serve it with apple or banana slices.
100% peanut butter Nutrition Facts
Selected: 100 g
588
KCAL / 100G
Carbs
20.6g
· 7% DV
Protein
25.2g
· 50% DV
Fat
49.2g
· 63% DV
Fiber
8g
· 29% 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%
100% peanut butter Vitamins & Minerals
Vitamins
B3
13.7mg · 86% DV
Biotin
17µg · 57% DV
Vitamin E
8.3mg · 55% DV
B1
0.42mg · 35% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
335mg · 48% DV
Magnesium
168mg · 40% DV
How Nutritious Is 100% 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.
100% peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 100% peanut butter
To burn the 588 calories in 100 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.
Is 100% 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 100% peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is 100% 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
100% peanut butter Fat Profile
SATURATED
9.6g
MONOUNSATURATED
24.6g
POLYUNSATURATED
13.7g
Omega 6:3 ratio 1340:1
Above the ideal 4:1 (1340:1).
Compare 100% peanut butter
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Frequently Asked Questions About 100% peanut butter
Is 100% peanut butter healthy?
Yes, 100% peanut butter can be a nutritious choice because it provides protein, fibre and mostly unsaturated fat. It contains no added sugar or oil, but it is energy-dense, so spreading a modest amount on toast or stirring it into oats is practical.
How do you make 100% peanut butter?
100% peanut butter is made by grinding roasted peanuts until their natural oils turn them into a spread. At home, blend roasted peanuts in a food processor, scraping down the sides as needed; you do not need to add oil or sugar.
Why is there oil on top of 100% peanut butter?
Oil on top is normal and does not mean 100% peanut butter has gone bad. With no stabilisers, the peanuts’ natural oil can separate during storage; stir it back in thoroughly, then keep the jar tightly closed.
Does 100% peanut butter need to be refrigerated after opening?
No, refrigeration is not essential for 100% peanut butter. Store it tightly closed in a cool, dry place away from sunlight; chilling makes the spread firmer and harder to stir. Use a clean utensil each time to help keep it fresh.
What can you eat 100% peanut butter with?
100% peanut butter works well on toast, in oatmeal, blended into smoothies, or served with apple or banana slices. For a quick snack, pair it with fruit; for a savoury option, stir a spoonful into a noodle sauce.
Why is 100% peanut butter thicker than regular peanut butter?
100% peanut butter can seem thicker or less smooth because it contains no added oils or stabilisers to maintain an even texture. Stirring the separated natural oil back in helps, and a brief spell at room temperature makes it easier to spread.
Does 100% peanut butter cause weight gain?
100% peanut butter does not automatically cause weight gain, but its concentrated energy makes portions easy to overdo. Add a measured spoonful to a meal or snack rather than eating straight from the jar, where it is harder to notice how much you have.
Can people with diabetes eat 100% peanut butter?
Yes, many people with diabetes can include unsweetened 100% peanut butter in a meal; it has no added sugar and is usually eaten in modest portions. Your clinician or dietitian can help fit it into your individual care plan and medication routine.
Is 100% peanut butter good before a workout?
Yes, 100% peanut butter can be part of a pre-workout snack, especially with toast or fruit. Its fat may slow digestion, so avoid a large serving immediately before exercise and try it earlier to see how it feels.
How can you tell if 100% peanut butter has gone bad?
A rancid or sharply bitter smell or taste, or any visible mould, means you should discard 100% peanut butter. Natural oil separation is not spoilage by itself; keep the lid on tightly and use a clean spoon to reduce contamination.
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Nutrition data compiled from USDA FoodData Central and scientific sources.