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Runny peanut butter Calories
Source of plant protein and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Runny peanut butter (16 g) has 94 calories. That works out to 588 calories per 100 g. It contains 3.4 g of carbs, 3.9 g of protein, 8 g of fat and 1.5 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Runny peanut butter Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
94
KCAL / 16G
Carbs
3.4g
· 1% DV
Protein
3.9g
· 8% DV
Fat
8g
· 10% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 15% · Fat 72%
Runny peanut butter nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 0.96 mg | 0% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 3.9 g | 8% |
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 1 Tablespoon of Runny peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 ounce (large) | 28 g | 165 kcal |
| 2 tablespoon (double) | 32 g | 188 kcal |
| 1 serving (medium) | 32 g | 188 kcal |
| 1 serving (large) | 48 g | 282 kcal |
| 100 g | 100 g | 588 kcal |
| 1 cup (whole) | 258 g | 1517 kcal |
Calculated from 588 calories per 100 g.
Frequently Asked Questions About Runny peanut butter
Why does runny peanut butter have oil on top?
The oil naturally separates from the ground peanuts, especially in runny peanut butter made without stabilizers. It is not a sign that the jar has gone bad; stir the oil thoroughly back into the butter before serving.
How do you make regular peanut butter runny?
Warm the peanut butter gently and stir it well to loosen the texture. If it is still too thick, blend in a small amount of neutral oil a little at a time until it pours easily.
Should runny peanut butter be refrigerated after opening?
It can be refrigerated, and chilling may help keep natural runny peanut butter fresh for longer, but it also makes it thicker. Follow the jar’s storage directions and let it soften before using if needed.
How long does opened runny peanut butter last?
Its shelf life after opening varies with the ingredients and storage conditions. Keep the jar tightly closed, use a clean utensil, and follow the date on the package; discard it if you notice mold or an off smell.
Can you use runny peanut butter in smoothies?
Yes, runny peanut butter blends easily into smoothies and adds a nutty flavor. Add it with the other ingredients before blending; banana, milk, or a dairy-free drink pairs especially well with it.
Can runny peanut butter be used for baking?
Yes, runny peanut butter works in cookies, brownies, and other baked goods. Because its texture can add extra moisture, use a recipe designed for natural or runny peanut butter rather than swapping it blindly into every recipe.
Can you freeze runny peanut butter?
Yes, you can freeze runny peanut butter in a freezer-safe airtight container. Its oil may separate and its texture may change as it thaws, so let it defrost fully and stir it thoroughly before eating.
What can you make with runny peanut butter besides sandwiches?
Runny peanut butter makes a quick sauce for noodles or roasted vegetables when whisked with soy sauce, lime juice, and a little water. Add the water gradually to get a pourable, evenly mixed sauce.
Is runny peanut butter safe for dogs?
Runny peanut butter can be an occasional treat for dogs only if it contains no xylitol, which is toxic to dogs. Check the ingredients carefully and offer just a small amount because it is rich in fat.
Does runny peanut butter need to be stirred before every use?
Natural runny peanut butter may need stirring whenever oil rises to the top during storage. Mix from the bottom upward until the texture is uniform, then close the jar tightly to help limit further separation.
Runny peanut butter Vitamins & Minerals
Vitamins
B3
2.1mg · 13% DV
Vitamin E
1.46mg · 10% DV
Folate
23.2µg · 6% DV
B6
0.07mg · 4% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.27mg · 12% DV
Phosphorus
54mg · 8% DV
Magnesium
25mg · 6% DV
Potassium ⭐
104mg · 3% DV
Sodium
0.96mg · 0% DV
Runny peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Runny peanut butter
To burn the 94 calories in 1 tablespoon (medium) (16 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 Runny peanut butter?
Runny peanut butter is made by grinding peanuts into a smooth spreadable paste; the natural oil can separate and make it especially fluid, so a quick stir often brings it back together. Its roasted, savoury flavour works on toast, stirred into porridge or smoothies, or served with apple and banana slices. It is an easy addition to breakfasts and snacks in many parts of the world, though it is not a traditional everyday staple everywhere.
It provides plant protein alongside plenty of fat, with 24.1 g of protein per 100 g. Because it is energy-dense, a modest spoonful paired with fruit or whole-grain toast can make a satisfying snack without needing a large serving.
How Nutritious Is Runny 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 Runny 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 Runny peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Runny 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
Runny peanut butter Fat Profile
SATURATED
1.62g
MONOUNSATURATED
3.97g
POLYUNSATURATED
2.42g
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Nutrition data compiled from USDA FoodData Central and scientific sources.