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Performance unsweetened peanut butter Calories
High protein, unsweetened, healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Performance unsweetened peanut butter (32 g) has 189 calories. That works out to 590 calories per 100 g. It contains 4.5 g of carbs, 9 g of protein, 15.4 g of fat and 2.7 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.
Performance unsweetened peanut butter Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
189
KCAL / 32G
Carbs
4.5g
· 2% DV
Protein
9g
· 18% DV
Fat
15.4g
· 20% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 19% · Fat 72%
Performance unsweetened peanut butter 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 | 1.92 mg | 0% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 9 g | 18% |
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 Performance unsweetened peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 32 g | 189 kcal |
| 1 tablespoon (small) | 16 g | 94 kcal |
| 1 piece (mini) | 20 g | 118 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 1 serving (medium) | 32 g | 189 kcal |
| 1 pack (small) | 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 Performance unsweetened peanut butter
Is Performance unsweetened peanut butter good for you?
Yes, Performance unsweetened peanut butter provides protein and mostly unsaturated fats, with no added sugar. It is also energy-dense, so spreading a modest amount on toast or adding it to a recipe is more practical than eating it straight from the jar.
Does Performance unsweetened peanut butter need to be refrigerated after opening?
No, refrigeration is not essential for Performance unsweetened peanut butter. Keep the jar tightly closed in a cool, dry place, and use a clean utensil; refrigerate it if you prefer a firmer texture or want to slow natural oil separation.
Why does oil separate in Performance unsweetened peanut butter?
The oil is naturally present in peanuts and can rise to the surface when the jar sits. Stir Performance unsweetened peanut butter thoroughly before serving to bring the oil back into the paste and restore a smooth, even texture.
How do you use Performance unsweetened peanut butter?
Use Performance unsweetened peanut butter on toast, stirred into oatmeal, blended into smoothies, or whisked into a savory noodle sauce. Its unsweetened, distinctly nutty taste also works well with sliced banana or apple.
Is Performance unsweetened peanut butter keto-friendly?
It can fit into a keto eating pattern because it is unsweetened and contains relatively few carbohydrates compared with many sweet spreads. Keep track of the amount you use, since peanut butter is energy-dense and its carbohydrates still contribute to your daily total.
Can you bake with Performance unsweetened peanut butter?
Yes, Performance unsweetened peanut butter works in cookies, bars, and other baked goods. Since it does not add sweetness, adjust the recipe’s sweetener separately, and stir the jar first so separated oil does not change the mixture’s texture.
Does Performance unsweetened peanut butter contain added sugar?
No, it is sold as unsweetened peanut butter, meaning sugar is not added for sweetness. Its flavor is naturally nutty rather than dessert-like, so recipes that rely on sweet peanut butter may need another source of sweetness.
Can people with diabetes eat Performance unsweetened peanut butter?
It may suit some people with diabetes because it is unsweetened, but it still contains carbohydrates and the portion matters. Choose an amount that fits your meal plan; ask your clinician or dietitian if you need advice tailored to your glucose management.
Is Performance unsweetened peanut butter a good pre-workout snack?
Yes, it can work before exercise when paired with a carbohydrate source such as toast or fruit. Because its fat content may make it digest more slowly, a large serving immediately before a workout may feel heavy.
Performance unsweetened peanut butter Vitamins & Minerals
Vitamins
B3
4.32mg · 27% DV
Vitamin E
2.91mg · 19% DV
Biotin
5.44µg · 18% DV
Folate
54.4µg · 14% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.61mg · 27% DV
Phosphorus
122mg · 17% DV
Magnesium
54mg · 13% DV
Potassium ⭐
218mg · 6% DV
Sodium
1.92mg · 0% DV
Performance unsweetened peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Performance unsweetened peanut butter
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 Performance unsweetened peanut butter?
Performance unsweetened peanut butter is a spread made from ground peanuts, with no added sugar. It has a rich roasted-peanut flavour and a thick, sometimes slightly coarse texture. In the US and elsewhere, it is commonly spread on toast or sandwiches, stirred into porridge and smoothies, or paired with fruit; it also works in sauces and baking.
It is energy-dense and provides protein and mostly unsaturated fats; a 100 g portion contains 28 g of protein. For a lighter snack, spread a thin layer on apple or banana, or stir a modest amount into plain yoghurt or oats.
How Nutritious Is Performance unsweetened peanut butter?
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 Performance unsweetened peanut butter 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 Performance unsweetened peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Performance unsweetened peanut butter Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Performance unsweetened peanut butter Fat Profile
SATURATED
2.72g
MONOUNSATURATED
7.84g
POLYUNSATURATED
4.7g
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Nutrition data compiled from USDA FoodData Central and scientific sources.