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Peanut butter, smooth, unsweetened Calories
Protein and healthy fats source, unsweetened, high fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Peanut butter, smooth, unsweetened (16 g) has 94 calories. That works out to 590 calories per 100 g. It contains 3 g of carbs, 4.1 g of protein, 7.8 g of fat and 1.2 g of fiber. Its 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Peanut butter, smooth, unsweetened Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
94
KCAL / 16G
Carbs
3g
· 1% DV
Protein
4.1g
· 8% DV
Fat
7.8g
· 10% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 17% · Fat 71%
Peanut butter, smooth, unsweetened nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.28 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0.96 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 4.1 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, smooth, unsweetened?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 30 kcal |
| 1 piece (small) | 20 g | 118 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 2 tablespoon (large) | 32 g | 189 kcal |
| 1 serving (medium) | 32 g | 189 kcal |
| 1 pack (mini) | 35 g | 207 kcal |
| 100 g | 100 g | 590 kcal |
| 1 pack (jumbo) | 100 g | 590 kcal |
| 1 cup (large) | 250 g | 1475 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Peanut butter, smooth, unsweetened
Why does oil separate in smooth, unsweetened peanut butter?
Oil separation is normal in smooth, unsweetened peanut butter: natural peanut oil rises when the jar sits. Stir it thoroughly back in before serving, then close the lid tightly to help keep the mixture fresh.
Should smooth, unsweetened peanut butter be refrigerated after opening?
Usually not; smooth, unsweetened peanut butter can be kept in a cool, dry cupboard, where it stays easier to spread. Refrigeration slows rancidity but makes it firmer, so follow the jar’s storage directions if they differ.
How can you tell if smooth, unsweetened peanut butter has gone bad?
A sharp, stale-oil smell, a bitter rancid taste, or visible mold means smooth, unsweetened peanut butter should be discarded. A layer of oil by itself is normal and does not mean the product has spoiled.
Does smooth, unsweetened peanut butter contain any sugar?
It may contain small amounts of naturally occurring sugar from peanuts. “Unsweetened” generally means no sugar has been added, not that the product is guaranteed to contain zero sugar.
Can dogs eat smooth, unsweetened peanut butter?
Dogs can usually have a small amount of smooth, unsweetened peanut butter as an occasional treat, but avoid products containing xylitol, which is toxic to dogs. It is also sticky and rich, so don’t offer a large spoonful.
Can smooth, unsweetened peanut butter be used in cooking?
Yes, smooth, unsweetened peanut butter works well in noodle sauces, dressings, soups, and marinades. Thin it first with warm water or another liquid so it blends evenly, and avoid prolonged high heat, which can make it scorch or thicken.
Can you freeze smooth, unsweetened peanut butter?
Yes, freeze smooth, unsweetened peanut butter in an airtight container or in smaller portions. Thaw it before use and stir it well, since freezing and thawing can cause the oil and solids to separate or change the texture.
Is smooth, unsweetened peanut butter good for people with diabetes?
It can fit into many diabetes meal plans, and the unsweetened version avoids added sugar. It still contains carbohydrates, so account for the serving in your meal plan; individual advice may vary with medication and blood-glucose goals.
Does smooth, unsweetened peanut butter help with weight loss?
Not on its own. Its protein and fat can make a snack more filling, but it is easy to eat more than intended; measuring a serving and pairing it with fruit or whole-grain bread can help keep portions in check.
How is smooth, unsweetened peanut butter different from regular peanut butter?
Smooth, unsweetened peanut butter has a creamy texture and is not sweetened; regular peanut butter may be crunchy or contain added sugar, salt, or other ingredients. Compare the ingredient lists to see what differs between products.
Peanut butter, smooth, unsweetened Vitamins & Minerals
Vitamins
B3
2.16mg · 14% DV
Biotin
2.88µg · 10% DV
Vitamin E
1.36mg · 9% DV
B1
0.07mg · 6% DV
Minerals
Copper
0.19mg · 21% DV
Manganese
0.27mg · 12% DV
Phosphorus
56mg · 8% DV
Magnesium
29mg · 7% DV
Potassium ⭐
109mg · 3% DV
Sodium
0.96mg · 0% DV
Peanut butter, smooth, unsweetened Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peanut butter, smooth, unsweetened
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, smooth, unsweetened?
Smooth, unsweetened peanut butter is made by grinding roasted peanuts into a creamy paste, with no sugar added. It has a rich, nutty flavour and a dense, spreadable texture; depending on the peanuts, it may taste faintly sweet or savoury. In the United States it is a familiar sandwich filling, often paired with fruit or jam, while elsewhere it is commonly spread on toast or stirred into porridge, smoothies and sauces.
It provides protein, fibre and mostly unsaturated fats, so a modest serving can make a snack or breakfast more satisfying. It is also energy-dense, so try a thin spread on wholegrain toast or pair it with apple or banana.
How Nutritious Is Peanut butter, smooth, unsweetened?
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, smooth, unsweetened 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, smooth, unsweetened Contain Allergens?
Contains these allergens:
Which Diets Is Peanut butter, smooth, unsweetened 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, smooth, unsweetened Fat Profile
SATURATED
1.28g
MONOUNSATURATED
3.76g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 216:1
Above the ideal 4:1 (216:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.