Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Plant-based peanut butter Calories
High in healthy fats and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Plant-based peanut butter (32 g) has 188 calories. That works out to 588 calories per 100 g. It contains 6.4 g of carbs, 8 g of protein, 16.1 g of fat and 1.9 g of fiber. Its 4.2 mg of B3 covers 26% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Plant-based peanut butter Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
188
KCAL / 32G
Carbs
6.4g
· 2% DV
Protein
8g
· 16% DV
Fat
16.1g
· 21% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 16% · Fat 71%
Plant-based peanut butter nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 3.2 g | 16% |
| Trans fat | 0 g | |
| Sodium | 5.44 mg | 0% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 8 g | 16% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Tablespoon of Plant-based peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 slice (thin) | 12 g | 71 kcal |
| 1 serving (small) | 20 g | 118 kcal |
| 1 slice (thick) | 24 g | 141 kcal |
| 2 tablespoon (double) | 32 g | 188 kcal |
| 1 serving (medium) | 40 g | 235 kcal |
| 1 serving (large) | 64 g | 376 kcal |
| 100 g | 100 g | 588 kcal |
Calculated from 588 calories per 100 g.
Frequently Asked Questions About Plant-based peanut butter
Is plant-based peanut butter healthy?
Yes, plant-based peanut butter provides protein and mostly unsaturated fats. It can be a nourishing spread, though some versions contain added sugar or salt, so choose one with a simple ingredient list when possible.
Can plant-based peanut butter help build muscle?
It can contribute protein to meals, but it is not a complete protein source on its own. Pairing plant-based peanut butter with foods such as oats, bread, or dairy or soy yogurt makes for a more substantial snack.
Does plant-based peanut butter cause weight gain?
It can contribute to weight gain if you regularly eat more energy than your body uses, but it does not cause weight gain by itself. Its rich texture can make portions easy to overserve, so measuring a spoonful can help.
Can people with diabetes eat plant-based peanut butter?
Yes, many people with diabetes can include it in meals; plain versions have little carbohydrate compared with sweetened spreads. Check for added sugar and account for the rest of the meal; people using insulin may need individualized advice on carbohydrate dosing.
How much plant-based peanut butter should you eat a day?
About two medium tablespoons, or 32 g, is a common serving. There is no need to eat it every day, and a larger helping can add up quickly because the spread is concentrated.
Why does oil separate in plant-based peanut butter?
The oil is naturally released from the ground peanuts and rises to the surface; separation alone does not mean the spread has spoiled. Stir it thoroughly from the bottom of the jar, then keep it tightly closed.
Does plant-based peanut butter need to be refrigerated after opening?
Not always. Many commercial jars can be kept in a cool, dry cupboard after opening, while homemade or minimally preserved versions generally stay fresh longer in the refrigerator. Use a clean, dry utensil each time.
Can you freeze plant-based peanut butter?
Yes, plant-based peanut butter can be frozen in an airtight container. Its texture may be firmer or slightly less smooth after thawing, so let it soften in the refrigerator and stir it before serving.
How do you make plant-based peanut butter at home?
Blend roasted peanuts in a food processor until they turn into a smooth paste, stopping to scrape down the sides as needed. The peanuts release their own oil, so added oil is usually unnecessary.
Can dogs eat plant-based peanut butter?
Only if it contains no xylitol, which is toxic to dogs, and is offered sparingly. Some jars contain sweeteners or other additions, so check the ingredients carefully and avoid giving a large spoonful.
Plant-based peanut butter Vitamins & Minerals
Vitamins
B3
4.19mg · 26% DV
Biotin
5.44µg · 18% DV
Vitamin E
2.18mg · 15% DV
B6
0.16mg · 9% DV
Minerals
Phosphorus
107mg · 15% DV
Copper
0.13mg · 14% DV
Manganese
0.32mg · 14% DV
Magnesium
49mg · 12% DV
Potassium ⭐
208mg · 6% DV
Sodium
5.44mg · 0% DV
Plant-based peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plant-based peanut butter
To burn the 188 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 Plant-based peanut butter?
Made by grinding roasted peanuts until smooth or leaving some crunch, Plant-based peanut butter is a spread popularised in North America. Some versions include salt or added oil, while others keep the ingredient list simple. It’s commonly spread on toast, stirred into porridge or smoothies, or paired with apple and banana slices. In many places, it works as a quick breakfast or snack rather than a dish in its own right.
It is rich in both protein and fat, so a modest spoonful adds plenty of flavour and staying power. For a lighter snack, spread a thin layer on whole-grain toast or use it as a dip for fresh fruit.
How Nutritious Is Plant-based peanut butter?
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 Plant-based peanut butter 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 Plant-based peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Plant-based 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
— Not suitable
Low FODMAP
— Not suitable
Plant-based peanut butter Fat Profile
SATURATED
3.2g
MONOUNSATURATED
7.81g
POLYUNSATURATED
5.06g
Omega 6:3 ratio 499:1
Above the ideal 4:1 (499:1).
Compare Plant-based peanut butter
Foods Similar to Plant-based peanut butter
Have another question about Plant-based peanut butter?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.