2 tablespoon (medium) of Peanut Butter (100%, unsweetened, fat-free) (32 g) has 74 calories. That works out to 230 calories per 100 g. It contains 10.2 g of carbs, 10.4 g of protein, 0.5 g of fat and 3.4 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Peanut Butter (100%, unsweetened, fat-free)?

Peanut butter is made by grinding roasted peanuts into a thick, spreadable paste. This 100% version has no added sugar or oil; it still has the natural character of peanuts, rather than being a sweetened spread.

Its rich, roasted flavour works on toast, stirred into porridge or spooned over fruit. It is a source of protein and fibre, so a modest serving can make breakfast or a snack more sustaining. Pair it with banana or apple, or mix a little into plain yoghurt; if you prefer a lighter topping, thin it with a splash of water and use sparingly.

Peanut Butter (100%, unsweetened, fat-free) Nutrition Facts

Selected: 100 g

230

KCAL / 100G

Carbs

32g

· 12% DV

Protein

32.5g

· 65% DV

Fat

1.5g

· 2% DV

Fiber

10.5g

· 38% DV

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

Calories come from: Carbs 47% · Protein 48% · Fat 5%

Peanut Butter (100%, unsweetened, fat-free) Vitamins & Minerals

Vitamins

13.5mg · 84% DV

Biotin

18µg · 60% DV

0.45mg · 38% DV

Folate

130µg · 33% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

390mg · 56% DV

Magnesium

140mg · 33% DV

How Nutritious Is Peanut Butter (100%, unsweetened, fat-free)?

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

77/ 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 (100%, unsweetened, fat-free) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Peanut Butter (100%, unsweetened, fat-free)

To burn the 230 calories in 100 g:

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

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 (100%, unsweetened, 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 (100%, unsweetened, fat-free) 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 (100%, unsweetened, fat-free) 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 (100%, unsweetened, fat-free) Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 16.7:1

Above the ideal 4:1 (16.7:1).

Compare Peanut Butter (100%, unsweetened, fat-free)

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Peanut Butter (100%, unsweetened, fat-free) vs Peanuts337 kcal fewer per 100 g

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Peanut Butter (100%, unsweetened, fat-free) vs Walnut424 kcal fewer per 100 g

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Peanut Butter (100%, unsweetened, fat-free) vs Almond349 kcal fewer per 100 g

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Peanut Butter (100%, unsweetened, fat-free) vs Sunflower seeds354 kcal fewer per 100 g

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Foods Similar to Peanut Butter (100%, unsweetened, fat-free)

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Peanut Butter (100%, unsweetened, fat-free)

Is peanut butter healthy?

Peanut butter provides protein and fiber, and an unsweetened version avoids added sugar. This fat-free variety has a different nutrient profile from conventional peanut butter, so use its own nutrition information rather than assuming the two are interchangeable.

Does peanut butter need to be refrigerated after opening?

Peanut butter can generally be kept in a cool, dry place with the lid tightly closed. Refrigeration may help preserve freshness, but follow the storage directions on the package if they differ.

Why does peanut butter separate?

Peanut butter separates when the peanuts’ natural oil rises to the surface over time. This fat-free variety may separate less than regular peanut butter; if you see a little liquid on top, stir it in before using.

How is fat-free peanut butter made?

Fat-free peanut butter is commonly made by removing some of the peanuts’ natural oil before grinding them. “100%” can mean no other ingredients were added, not that peanuts contain absolutely no fat; this product’s nutrition facts list a small amount.

Can dogs eat peanut butter?

Dogs can eat a small amount of plain peanut butter, but never give them a product containing xylitol, which is dangerous to dogs. This product is described as made from peanuts alone, but check its ingredient list before sharing it.

Can you bake with peanut butter?

Yes, peanut butter can be used in cookies, bars, and other baked goods. Fat-free peanut butter behaves differently from regular peanut butter because it contributes less oil, so a recipe may need adjustments to liquid or texture.

Does peanut butter help with weight loss?

Peanut butter does not cause weight loss by itself, though its protein and fiber can help make a meal more filling. This fat-free version is not a reason to eat unlimited amounts; use a portion that fits your meals.

Is peanut butter suitable for people with diabetes?

Yes, unsweetened peanut butter can fit into a diabetes meal plan, but portion size and the rest of the meal still matter. If you use glucose-lowering medication or need help matching foods to your treatment plan, ask your clinician or dietitian.

How can you tell if peanut butter has gone bad?

Discard peanut butter if it has mold, an unusual sour or rancid smell, or an unpleasant off taste. Oil separation alone is normal and does not mean it has spoiled; use a clean utensil and keep the lid closed.

Can peanut butter be frozen?

Yes, peanut butter can be frozen in an airtight, freezer-safe container. Leave a little room for expansion, then thaw it in the refrigerator and stir it well; its texture may be less smooth afterward.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026