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Peanut butter Calories
Source of protein and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Peanut butter (32 g) has 188 calories. That works out to 588 calories per 100 g. It contains 6.4 g of carbs, 8 g of protein, 16.1 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.
Peanut butter Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
188
KCAL / 32G
Carbs
6.4g
· 2% DV
Protein
8g
· 16% DV
Fat
16.1g
· 21% DV
Fiber
1.9g
· 7% 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%
Peanut butter nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 3.23 g | 16% |
| Trans fat | 0 g | |
| Sodium | 71 mg | 3% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 1.9 g | 7% |
| 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 Peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 pack (small) | 16 g | 94 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 2 tablespoon (medium) | 32 g | 188 kcal |
| 1 serving (medium) | 32 g | 188 kcal |
| 3 tablespoon (large) | 48 g | 282 kcal |
| 100 g | 100 g | 588 kcal |
Calculated from 588 calories per 100 g.
Frequently Asked Questions About Peanut butter
Is peanut butter good for you?
Peanut butter can be a nourishing food because it provides protein and mostly unsaturated fats. Choose a variety that suits your preferences, and remember that sweetened or salted versions contain added ingredients that plain peanut butter may not.
Can dogs eat peanut butter?
Dogs can eat a small amount of peanut butter if it contains no xylitol, which is toxic to dogs. Check the ingredient list every time, since some sugar-free products contain it, and treat peanut butter as an occasional treat rather than a meal.
Does peanut butter need to be refrigerated after opening?
Peanut butter does not always need refrigeration after opening; storage instructions depend on the product. Natural peanut butter may stay fresh longer in the fridge, though it becomes firmer. Keep the jar tightly closed and follow its storage directions.
How do you make peanut butter at home?
You can make peanut butter by blending roasted peanuts in a food processor until they turn from crumbs into a smooth paste. The peanuts release their oils as they blend; add a little salt if desired, but extra oil is usually unnecessary.
Why does oil separate in natural peanut butter?
Oil separates in natural peanut butter because the peanuts’ natural oils rise away from the ground solids. This is normal, not a sign that the jar has gone bad; stir it thoroughly before serving.
How can you tell if peanut butter has gone bad?
Peanut butter may have gone bad if it smells rancid, tastes unpleasantly bitter, or shows mold. A layer of oil on top is normal in some varieties and does not by itself mean the peanut butter is spoiled.
What is the difference between natural and regular peanut butter?
Natural peanut butter is generally made mostly or entirely from peanuts, while many conventional versions also contain ingredients such as sugar, salt, or stabilizing oils. This can affect sweetness, texture, and whether the oil separates during storage.
Can you eat peanut butter if you have diabetes?
Many people with diabetes can include peanut butter in meals, but sweetened varieties may contain added sugar. The right portion and meal pairing can depend on your treatment plan, so ask your clinician or dietitian if you need individualized guidance.
Does peanut butter cause weight gain?
Peanut butter does not automatically cause weight gain, but its energy-dense nature means large servings can add substantially to a meal. Spreads and toppings eaten with it, such as sweetened jam, also contribute to the overall intake.
What goes well with peanut butter besides jelly?
Peanut butter pairs well with banana, apple slices, oatmeal, and toast, as well as savory foods such as noodles or satay-style sauces. For a simple snack, spread it on fruit or stir a spoonful into warm porridge.
Peanut butter Vitamins & Minerals
Vitamins
B3
4.2mg · 26% DV
Vitamin E
2.92mg · 19% DV
B6
0.17mg · 10% DV
Folate
29.44µg · 7% DV
Minerals
Manganese
0.54mg · 23% DV
Phosphorus
115mg · 16% DV
Copper
0.13mg · 14% DV
Magnesium
49mg · 12% DV
Potassium ⭐
208mg · 6% DV
Sodium
71mg · 3% DV
Peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 Peanut butter?
Peanut butter is made by grinding roasted peanuts into a smooth or chunky spread; some varieties also contain salt, oil or sweetener. It is especially familiar in the United States, where it is spread on toast or used in sandwiches, and it also turns up in snacks, porridge and savoury sauces. Try it with banana or apple, or stir a spoonful into oats for a filling breakfast.
It is rich in protein and fats, so a modest serving adds plenty of energy and staying power. For a lighter snack, spread a thin layer on fruit rather than using it generously on bread; choosing a simple variety without added sugar lets the peanut flavour come through.
How Nutritious Is 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 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 Peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is 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
Peanut butter Fat Profile
SATURATED
3.23g
MONOUNSATURATED
7.78g
POLYUNSATURATED
5.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.