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Peanut butter, fat-free Calories
Fat-free, high-protein, low-calorie peanut butter
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Peanut butter, fat-free (32 g) has 77 calories. That works out to 240 calories per 100 g. It contains 11.2 g of carbs, 9.6 g of protein, 0.5 g of fat and 2.6 g of fiber. Its 0.3 mg of Copper covers 28% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Peanut butter, fat-free Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
77
KCAL / 32G
Carbs
11.2g
· 4% DV
Protein
9.6g
· 19% DV
Fat
0.5g
· 1% 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 51% · Protein 44% · Fat 5%
Peanut butter, fat-free nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 9.6 g | 19% |
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 Peanut butter, fat-free?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 32 g | 77 kcal |
| 1 tablespoon (small) | 16 g | 38 kcal |
| 1 ounce (medium) | 28 g | 67 kcal |
| 1 serving (medium) | 32 g | 77 kcal |
| 1 pack (small) | 40 g | 96 kcal |
| 3 tablespoon (large) | 48 g | 115 kcal |
| 100 g | 100 g | 240 kcal |
| 1 cup (large) | 250 g | 600 kcal |
Calculated from 240 calories per 100 g.
Frequently Asked Questions About Peanut butter, fat-free
How is fat-free peanut butter different from regular peanut butter?
Fat-free peanut butter has much less fat and typically more carbohydrate than regular peanut butter. It is often made from peanuts with some of their oil removed, so it tends to be less creamy and may behave differently in recipes.
How do you make fat-free peanut butter from powder?
To make spreadable fat-free peanut butter from a powdered product, stir in water a little at a time until it reaches the consistency you want. Adding the water gradually helps prevent a runny or lumpy mixture.
Does fat-free peanut butter taste like regular peanut butter?
It has a similar peanut flavour, but fat-free peanut butter usually tastes less rich and feels less creamy than the regular kind. Mixing the powder with water makes it spreadable, but does not restore the richness that peanut oil provides.
Can you use fat-free peanut butter in baking?
Yes, you can use fat-free peanut butter in baking, but it may not work as a one-to-one replacement for regular peanut butter. Regular peanut butter contributes fat and moisture, so replacing it directly can make baked goods drier or change their texture.
Can you add fat-free peanut butter to oatmeal or smoothies?
Yes, fat-free peanut butter works in oatmeal and smoothies. Stir the powder directly into a smoothie, or mix it gradually into oatmeal to avoid lumps. For a richer texture, prepare it with water first and then add it to the dish.
Is fat-free peanut butter good for weight loss?
Fat-free peanut butter can be a lower-fat alternative to regular peanut butter, which may help reduce the energy content of a meal. It does not cause weight loss by itself, and portions and the foods eaten with it still matter.
How do you store fat-free peanut butter after opening?
Keep fat-free peanut butter tightly sealed and follow the storage instructions on its package. Store powdered versions in a cool, dry place to protect them from moisture. Once mixed with water, refrigerate the prepared spread in a covered container.
Can you use fat-free peanut butter instead of peanut butter in sauces?
Yes, fat-free peanut butter can be used in sauces, especially when you want peanut flavour without the thickness of regular peanut butter. If using powder, mix it with water or another liquid first, then adjust the sauce gradually to reach the desired consistency.
Is fat-free peanut butter filling?
Fat-free peanut butter provides protein and fibre, which can help make a meal or snack more satisfying. It may feel less rich than regular peanut butter, so pairing it with foods such as oatmeal, fruit, or whole-grain bread can make for a more substantial snack.
Can you make fat-free peanut butter at home?
Yes, you can make a spread from defatted peanut flour or peanut powder by stirring in water gradually. Grinding whole peanuts at home makes regular peanut butter instead, because whole peanuts release their natural oil as they are processed.
Peanut butter, fat-free Vitamins & Minerals
Vitamins
B3
4.16mg · 26% DV
Biotin
5.76µg · 19% DV
B1
0.19mg · 16% DV
B5
0.54mg · 11% DV
Minerals
Copper
0.26mg · 29% DV
Manganese
0.48mg · 21% DV
Phosphorus
112mg · 16% DV
Magnesium
54mg · 13% DV
Potassium ⭐
208mg · 6% DV
Sodium
70mg · 3% DV
Peanut butter, fat-free Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peanut butter, fat-free
To burn the 77 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, fat-free?
Peanut butter, fat-free is usually made by pressing much of the oil out of roasted peanuts and grinding the remaining peanut solids, often into a powder. Stir in water to turn it into a spread; despite the name, it is very low in fat rather than entirely fat-free.
In the United States, peanut butter is a familiar sandwich filling, often paired with jelly, and it is also stirred into oatmeal or smoothies. Elsewhere, it works just as well on toast, with sliced fruit, or in sauces. It has the roasted, slightly sweet flavour of peanuts, but feels less rich and creamy than regular peanut butter. It is protein-rich, with 30 g per 100 g, and its lighter texture makes it handy for adding peanut flavour to breakfast or snacks. Add water gradually to get the consistency you like.
How Nutritious Is Peanut butter, fat-free?
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 Peanut butter, fat-free 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, fat-free Contain Allergens?
Contains these allergens:
Which Diets Is Peanut butter, fat-free 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
Peanut butter, fat-free Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.16g
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Nutrition data compiled from USDA FoodData Central and scientific sources.