2 tablespoon (medium) of Protein Nut Butter (32 g) has 154 calories. That works out to 480 calories per 100 g. It contains 5.8 g of carbs, 9 g of protein, 10.2 g of fat and 2.2 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Protein Nut Butter Nutrition Facts

Selected: 2 tablespoon (medium) · 32 g

154

KCAL / 32G

Carbs

5.8g

· 2% DV

Protein

· 18% DV

Fat

10.2g

· 13% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 15% · Protein 24% · Fat 61%

Protein Nut Butter nutrition facts table · 2 tablespoon (medium) (32 g)

Nutrient	Amount	% DV
Calories	154 kcal
Total fat	10.2 g	13%
Saturated fat	1.76 g	9%
Trans fat	0 g
Sodium	58 mg	3%
Total carbohydrate	5.8 g	2%
Fiber	2.2 g	8%
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 Protein Nut Butter?

Serving	Amount	Calories
2 tablespoon (medium)	32 g	154 kcal
1 tablespoon (small)	16 g	77 kcal
1 slice (thin)	20 g	96 kcal
1 ounce (medium)	28 g	134 kcal
1 slice (thick)	35 g	168 kcal
1 serving (large)	40 g	192 kcal
3 tablespoon (large)	48 g	230 kcal
1 pack (jumbo)	50 g	240 kcal
100 g	100 g	480 kcal

Calculated from 480 calories per 100 g.

Frequently Asked Questions About Protein Nut Butter

What is protein nut butter made of?

Protein nut butter is typically made with ground nuts and an added protein source, such as protein powder. Some versions also contain cocoa, sweeteners, or oils, so recipes vary; check the ingredients if you need to know what a particular jar contains.

Can protein nut butter replace protein powder?

Protein nut butter can contribute protein to a meal, but it is not automatically a like-for-like replacement for protein powder. The amount and type of protein vary by product, and nut butter also brings other ingredients, so compare the serving information with your recipe or meal plan.

Does protein nut butter help build muscle?

Protein nut butter can help you get protein in a snack, but eating it alone will not build muscle. Muscle growth requires regular resistance training and enough protein across the day; spreading protein-rich foods between meals can make that easier.

Is protein nut butter good for weight loss?

Protein nut butter may make a snack more satisfying, but it does not cause weight loss on its own. Add a measured spoonful to fruit, toast, or oats rather than treating it as an unlimited snack, since portions can quickly add up.

Should you eat protein nut butter before a workout?

You can eat protein nut butter before a workout, for example on toast or with fruit. Its fat can slow digestion, so a large serving right before exercise may feel heavy; try it earlier or choose a smaller amount if that happens.

How can you use protein nut butter in cooking?

Use protein nut butter in smoothies, oatmeal, yogurt, or sauces, or spread it on toast. For a thinner drizzle, stir in a little warm water or milk a bit at a time; adding liquid gradually helps prevent a lumpy texture.

Does protein nut butter need to be refrigerated after opening?

Not always: storage instructions vary by product. Keep protein nut butter tightly sealed and follow the jar’s directions; if no refrigeration is required, a cool, dry cupboard is generally suitable. Stir separated oil back in if the product still looks and smells normal.

Why does protein nut butter get thick or gritty?

Protein nut butter can become thick or gritty because added protein powder absorbs moisture and changes the texture. Stir it thoroughly, or mix a small amount into yogurt, milk, or a smoothie. A dry, crumbly texture alone does not necessarily mean it has spoiled.

Is protein nut butter better than regular nut butter?

Protein nut butter is not automatically better than regular nut butter; it may offer more protein, but ingredients and flavor differ between products. Choose it when you want that added protein, and choose regular nut butter if you prefer a simpler recipe or texture.

Can you add protein nut butter to overnight oats?

Yes, protein nut butter works well in overnight oats. Stir it into the oats and milk before chilling so it blends evenly; if it makes the mixture too thick, loosen it with a splash of milk in the morning.

Protein Nut Butter Vitamins & Minerals

Vitamins

Vitamin E

2.24mg · 15% DV

Biotin

4.16µg · 14% DV

1.44mg · 9% DV

0.1mg · 8% DV

Minerals

Copper

0.22mg · 24% DV

Manganese

0.38mg · 17% DV

Phosphorus

102mg · 15% DV

Magnesium

45mg · 11% DV

Potassium ⭐

160mg · 5% DV

Sodium

58mg · 3% DV

Protein Nut Butter Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.3

Low

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

How to Burn Off Protein Nut Butter

To burn the 154 calories in 2 tablespoon (medium) (32 g):

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Protein Nut Butter?

Protein Nut Butter is a protein-enriched hazelnut spread, usually made by grinding roasted hazelnuts until smooth or leaving them a little coarse. Depending on the recipe, other protein-rich ingredients may be blended in, while the toasted, rounded hazelnut flavour remains central.

It works on toast, stirred into porridge or spooned alongside sliced fruit; in Turkey, it can also make a filling addition to breakfast. With 28g of protein per 100g, it is notably protein-rich, but it is still an energy-dense spread. A measured spoonful paired with plain yoghurt or fruit makes a handy snack without letting the rich texture dominate.

How Nutritious Is Protein Nut Butter?

Nutrient density

Medium

55/ 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

60/ 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.

Is Protein Nut 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 Protein Nut Butter Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Protein Nut Butter Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Protein Nut Butter Fat Profile

SATURATED

1.76g

MONOUNSATURATED

5.44g

POLYUNSATURATED

2.88g

⚖️

Omega 6:3 ratio 45.3:1

Above the ideal 4:1 (45.3:1).

Compare Protein Nut Butter

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Foods Similar to Protein Nut Butter

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🌻

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Protein Nut Butter Calories

Quick answer

Protein Nut Butter Nutrition Facts

Protein Nut Butter nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 2 tablespoon (medium) (32 g)

How Many Calories in 2 Tablespoons of Protein Nut Butter?

Frequently Asked Questions About Protein Nut Butter

What is protein nut butter made of?

Can protein nut butter replace protein powder?

Does protein nut butter help build muscle?

Is protein nut butter good for weight loss?

Should you eat protein nut butter before a workout?

How can you use protein nut butter in cooking?

Does protein nut butter need to be refrigerated after opening?

Why does protein nut butter get thick or gritty?

Is protein nut butter better than regular nut butter?

Can you add protein nut butter to overnight oats?

Protein Nut Butter Vitamins & Minerals

Protein Nut Butter Glycemic Index

How to Burn Off Protein Nut Butter

What is Protein Nut Butter?

How Nutritious Is Protein Nut Butter?

Nutrient density

Satiety score

Is Protein Nut Butter Processed?

Does Protein Nut Butter Contain Allergens?

Which Diets Is Protein Nut Butter Good For?

Protein Nut Butter Fat Profile

Compare Protein Nut Butter

Foods Similar to Protein Nut Butter

Have another question about Protein Nut Butter?

Protein Nut Butter nutrition facts table · 2 tablespoon (medium) (32 g)