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Peanut butter (low) Calories
Low amount of peanut butter, source of protein and healthy fats, contains fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Peanut butter (low) (16 g) has 94 calories. That works out to 588 calories per 100 g. It contains 3.2 g of carbs, 4 g of protein, 7.9 g of fat and 1 g of fiber. Its 2.2 mg of B3 covers 14% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Peanut butter (low) Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
94
KCAL / 16G
Carbs
3.2g
· 1% DV
Protein
4g
· 8% DV
Fat
7.9g
· 10% DV
Fiber
1g
· 4% 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 (low) nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 1.54 g | 8% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 4 g | 8% |
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 (low)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 2 tablespoon (large) | 32 g | 188 kcal |
| 1 serving (medium) | 32 g | 188 kcal |
| 1 pack (mini) | 34 g | 200 kcal |
| 100 g | 100 g | 588 kcal |
| 1 cup (large) | 258 g | 1517 kcal |
Calculated from 588 calories per 100 g.
Frequently Asked Questions About Peanut butter (low)
What is peanut butter made of?
Peanut butter is made by grinding roasted peanuts until they release their oils and form a spread. Some versions contain only peanuts, while others add salt, sugar, or stabilizers, so the ingredients vary by product.
Why does oil separate in natural peanut butter?
Oil rises to the surface because natural peanut butter does not contain ingredients that keep it evenly mixed. Separation is usually normal, not a sign that it has spoiled; stir it thoroughly with a clean utensil before serving.
Does peanut butter need to be refrigerated after opening?
Usually not: many commercial peanut butters can be kept tightly closed in a cool, dry cupboard. Refrigeration can help preserve natural peanut butter, though it may make the spread firmer. Follow the storage directions on the jar.
Is peanut butter and jelly a healthy sandwich?
It can be a satisfying sandwich, but the nutrition depends on the bread, the type and amount of peanut butter, and how much jelly you use. Choose a peanut butter without added sugar if you want to limit extra sweetness.
Can peanut butter help with weight loss?
Peanut butter can fit into a weight-loss eating plan, and its protein and fat may help make a snack filling. It is energy-dense, so spreading a modest amount rather than eating directly from the jar makes portions easier to manage.
Is peanut butter good for people with diabetes?
Unsweetened peanut butter is generally less likely to cause a sharp blood-sugar rise than sugary spreads, but the portion and what you eat with it matter. If you have diabetes, discuss how to fit it into your plan with your clinician or dietitian.
Can you freeze peanut butter?
Yes, peanut butter can be frozen, although freezing is rarely necessary because it keeps well when stored as directed. If you freeze it, use a freezer-safe, tightly sealed container and let it thaw before stirring and spreading.
Does peanut butter go bad?
Yes, peanut butter can go rancid or develop mold, particularly if it is exposed to heat, air, or contaminated utensils. Discard it if you notice mold, an unpleasant rancid smell, or an unusual taste, and follow the jar’s date and storage instructions.
Is smooth or crunchy peanut butter better?
Neither is inherently better; the difference is texture. Smooth peanut butter is easier to spread and blend into sauces, while crunchy peanut butter adds pieces of peanut to toast, oatmeal, or recipes.
Can dogs eat peanut butter?
Yes, dogs can have a small amount of plain peanut butter as an occasional treat, but check that it does not contain xylitol, which is toxic to dogs. Peanut butter is rich, so it should not replace their regular food.
Peanut butter (low) Vitamins & Minerals
Vitamins
B3
2.19mg · 14% DV
Biotin
2.88µg · 10% DV
Vitamin E
1.06mg · 7% DV
B5
0.29mg · 6% DV
Minerals
Manganese
0.27mg · 12% DV
Copper
0.08mg · 9% DV
Phosphorus
54mg · 8% DV
Magnesium
27mg · 6% DV
Potassium ⭐
109mg · 3% DV
Sodium
0.8mg · 0% DV
Peanut butter (low) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peanut butter (low)
To burn the 94 calories in 1 tablespoon (medium) (16 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 (low)?
Peanut butter is a thick spread made by grinding roasted peanuts; it may be smooth or crunchy. The “low” label here refers to a small amount, rather than a distinct style of peanut butter. It is especially familiar in the United States, spread on toast or used in sandwiches, and is also stirred into porridge or paired with fruit. Its roasted, slightly sweet flavour and dense texture make a little go a long way.
Even a modest serving provides plant protein, fats and some fibre, while being energy-dense. For a lighter snack, spread a thin layer on toast or pair a small spoonful with apple or banana.
How Nutritious Is Peanut butter (low)?
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 (low) 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 Peanut butter (low) Contain Allergens?
Contains these allergens:
Which Diets Is Peanut butter (low) 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 (low) Fat Profile
SATURATED
1.54g
MONOUNSATURATED
3.9g
POLYUNSATURATED
2.26g
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Nutrition data compiled from USDA FoodData Central and scientific sources.