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Peanut butter with cocoa nibs Calories
Source of protein and fiber, healthy fats, antioxidant cocoa
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Peanut butter with cocoa nibs (32 g) has 189 calories. That works out to 590 calories per 100 g. It contains 5.8 g of carbs, 6.7 g of protein, 15.4 g of fat and 2.4 g of fiber. Its 0.4 mg of Copper covers 39% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Peanut butter with cocoa nibs Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
189
KCAL / 32G
Carbs
5.8g
· 2% DV
Protein
6.7g
· 13% DV
Fat
15.4g
· 20% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 14% · Fat 74%
Peanut butter with cocoa nibs nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 15.4 g | 20% |
| Saturated fat | 2.72 g | 14% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 6.7 g | 13% |
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 with cocoa nibs?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 32 g | 189 kcal |
| 1 tablespoon (small) | 16 g | 94 kcal |
| 1 piece (small) | 20 g | 118 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 1 serving (medium) | 30 g | 177 kcal |
| 1 pack (medium) | 40 g | 236 kcal |
| 3 tablespoon (large) | 48 g | 283 kcal |
| 100 g | 100 g | 590 kcal |
| 1 cup (large) | 250 g | 1475 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Peanut butter with cocoa nibs
How do you eat peanut butter with cocoa nibs?
Spread peanut butter with cocoa nibs on toast, stir it into porridge, or pair it with apple or banana slices. For a crunchy topping, add it after cooking rather than mixing it into hot food, which softens the cocoa nibs.
What do cocoa nibs taste like in peanut butter with cocoa nibs?
Cocoa nibs give peanut butter with cocoa nibs a deep, slightly bitter chocolate flavor and a crunchy texture. They are pieces of cacao beans, not sweet chocolate chips, so the spread may taste less sweet than a chocolate-flavored nut butter.
Is peanut butter with cocoa nibs good for you?
It can be a nourishing choice because it provides protein, fiber, and mostly unsaturated fats, while cocoa nibs contain antioxidant compounds. Some versions include added sugar, so compare ingredient lists if you want a less-sweet spread.
Does peanut butter with cocoa nibs need to be refrigerated?
Usually, peanut butter with cocoa nibs can be kept tightly closed in a cool, dry cupboard. Follow the storage directions on the jar if they specify refrigeration; chilling can make the spread firm and harder to spread.
How is peanut butter with cocoa nibs different from chocolate peanut butter?
Peanut butter with cocoa nibs has crunchy cacao pieces and often a more bitter, less candy-like chocolate note. Chocolate peanut butter may use cocoa powder, chocolate, or sweeteners instead. Ingredients vary, so the names alone do not guarantee a particular sweetness.
Can you bake with peanut butter with cocoa nibs?
Yes, peanut butter with cocoa nibs works in cookies, snack bars, and energy bites. The nibs keep some crunch in baked goods, while the peanut butter adds richness. If a recipe already contains sweetener, taste the mixture before adding more.
Does peanut butter with cocoa nibs contain added sugar?
Some peanut butter with cocoa nibs contains added sugar, while other versions rely on the natural taste of peanuts and cacao. Cocoa nibs themselves are usually bitter rather than sweet. Check the ingredient list on the specific jar to know which you have.
Can you make peanut butter with cocoa nibs at home?
Yes, blend roasted peanuts in a powerful food processor until they turn creamy, then stir in cocoa nibs. Add the nibs at the end to keep them in pieces; blending them for too long makes the spread less crunchy.
Is peanut butter with cocoa nibs a good pre-workout snack?
It can work as a pre-workout snack if you eat it with an easy-to-digest carbohydrate, such as toast or fruit. Its fat and fiber make it filling but can slow digestion, so avoid a large portion right before intense exercise.
Why does oil separate in peanut butter with cocoa nibs?
Oil can rise to the top of peanut butter with cocoa nibs because the peanuts' natural oil separates during storage. Stir it thoroughly with a clean, dry spoon before serving. Pouring the oil off can leave the spread unusually dry and difficult to mix.
Peanut butter with cocoa nibs Vitamins & Minerals
Vitamins
B3
4.32mg · 27% DV
Biotin
5.76µg · 19% DV
Vitamin E
2.4mg · 16% DV
B1
0.16mg · 13% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.48mg · 21% DV
Phosphorus
118mg · 17% DV
Magnesium
54mg · 13% DV
Potassium ⭐
208mg · 6% DV
Sodium
1.6mg · 0% DV
Peanut butter with cocoa nibs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peanut butter with cocoa nibs
To burn the 189 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 with cocoa nibs?
Peanut butter with cocoa nibs combines ground peanuts with small pieces of roasted cacao beans. Peanut butter is popular in many places, and the nibs bring a more pronounced cocoa flavour and a crisp contrast to the creamy spread.
Enjoy it on toast at breakfast, spooned over porridge, or with sliced banana or apple as a snack. It provides protein and fibre, alongside plenty of fat, so a modest serving can be satisfying. For a lighter snack, spread a thin layer on whole-grain toast or pair a little with fresh fruit.
How Nutritious Is Peanut butter with cocoa nibs?
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 with cocoa nibs 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 with cocoa nibs Contain Allergens?
Contains these allergens:
Which Diets Is Peanut butter with cocoa nibs 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 with cocoa nibs Fat Profile
SATURATED
2.72g
MONOUNSATURATED
7.68g
POLYUNSATURATED
4.7g
Omega 6:3 ratio 464:1
Above the ideal 4:1 (464:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.