2 tablespoon (medium) of Peanut Butter (Protein) (32 g) has 154 calories. That works out to 480 calories per 100 g. It contains 5.8 g of carbs, 9 g of protein, 10.2 g of fat and 2.2 g of fiber. Its 0.4 mg of Copper covers 39% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Peanut Butter (Protein)?

Protein peanut butter is a higher-protein take on the familiar spread, made from ground peanuts. It has a dense, smooth texture and a rich, roasted flavour, so a little goes a long way.

In the US and elsewhere, it is commonly spread on toast or sandwiches, stirred into porridge, or paired with fruit; it also works in smoothies and baking. It offers protein alongside substantial fat and some fibre, making it a filling choice rather than a light topping. For an easy snack, spread a thin layer on banana or apple slices.

Peanut Butter (Protein) Nutrition Facts

Selected: 100 g

480

KCAL / 100G

Carbs

18g

· 7% DV

Protein

28g

· 56% DV

Fat

32g

· 41% DV

Fiber

· 25% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 15% · Protein 24% · Fat 61%

Peanut Butter (Protein) Vitamins & Minerals

Vitamins

13mg · 81% DV

Biotin

20µg · 67% DV

Vitamin E

7mg · 47% DV

0.5mg · 42% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

370mg · 53% DV

Magnesium

170mg · 40% DV

How Nutritious Is Peanut Butter (Protein)?

Nutrient density

High

65/ 100

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

60/ 100

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.

Peanut Butter (Protein) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Peanut Butter (Protein)

To burn the 480 calories in 100 g:

🚶

119min

Walking (5 km/h)

🏃

49min

Running (8 km/h)

🚴

65min

Cycling

🏊

56min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Peanut Butter (Protein) 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 (Protein) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Peanut Butter (Protein) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Peanut Butter (Protein) Fat Profile

SATURATED

MONOUNSATURATED

17g

POLYUNSATURATED

12.5g

⚖️

Omega 6:3 ratio 120:1

Above the ideal 4:1 (120:1).

Compare Peanut Butter (Protein)

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Foods Similar to Peanut Butter (Protein)

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Peanut Butter (Protein)

What is the difference between protein peanut butter and regular peanut butter?

Protein peanut butter is formulated to provide more protein than standard peanut butter, often by adding a protein ingredient such as whey, soy, or pea protein. The exact difference varies by product, so one version is not automatically higher in protein than every other brand.

Is protein peanut butter good for building muscle?

Protein peanut butter can help you reach your daily protein needs, but it does not build muscle on its own. Muscle growth also requires resistance training and enough protein from your overall diet.

How do you use protein peanut butter?

Spread protein peanut butter on toast, stir it into oatmeal, or blend it into a smoothie. Its thick texture can make it harder to mix than ordinary nut butter, so add it gradually or loosen it with a little liquid.

What is protein peanut butter made of?

Protein peanut butter starts with peanuts and may include added whey, soy, or pea protein. Some products also contain ingredients that affect sweetness or texture, so recipes differ; the name alone does not tell you which protein source was used.

Does protein peanut butter need to be refrigerated after opening?

Usually, protein peanut butter can be kept tightly closed in a cool, dry cupboard. Refrigeration may make it firmer, and whether it is needed depends on the specific formula and the maker’s storage directions.

Why does oil separate in protein peanut butter?

Oil can rise to the surface of protein peanut butter when the peanuts’ natural oils separate from the solids. Stir the contents back together before serving; a product that stays uniform may use ingredients that help maintain its texture.

Can you bake with protein peanut butter?

Yes, protein peanut butter works in cookies, bars, and other baked recipes. Added protein can make batters or doughs thicker and drier, so adjust the liquid gradually rather than swapping it into a recipe without considering the texture.

Can you make protein peanut butter at home?

Yes, blend peanuts until smooth, then mix in protein powder a little at a time. Different powders absorb liquid differently, so add a small amount of water or another suitable liquid if the spread becomes too stiff.

Can you eat protein peanut butter before a workout?

Yes, protein peanut butter can be part of a pre-workout snack, such as toast or a smoothie. Its dense texture may feel heavy close to exercise, so leave enough time to digest it if you find that uncomfortable.

Is protein peanut butter good for weight loss?

Protein peanut butter can fit into a weight-loss eating plan, but it does not cause weight loss by itself. Its protein may help make a snack more satisfying; spreading it thickly or adding it to several foods can make portions easy to overdo.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026