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Smooth peanut butter Calories
Source of protein, healthy fats, and vitamin E
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (double) of Smooth 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 g of fat and 1.9 g of fiber. Its 10.9 µg of Biotin covers 36% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Smooth peanut butter Nutrition Facts
Selected: 2 tablespoon (double) · 32 g
188
KCAL / 32G
Carbs
6.4g
· 2% DV
Protein
8g
· 16% DV
Fat
16g
· 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%
Smooth peanut butter nutrition facts table · 2 tablespoon (double) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 3.23 g | 16% |
| Trans fat | 0 g | |
| Sodium | 147 mg | 6% |
| 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.
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How Many Calories in 1 Tablespoon of Smooth peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 pack (mini) | 16 g | 94 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 2 tablespoon (double) | 32 g | 188 kcal |
| 1 serving (medium) | 32 g | 188 kcal |
| 3 tablespoon (triple) | 48 g | 282 kcal |
| 100 g | 100 g | 588 kcal |
Calculated from 588 calories per 100 g.
Frequently Asked Questions About Smooth peanut butter
Is smooth peanut butter good for you?
Yes, smooth peanut butter provides protein and mostly unsaturated fats, along with vitamin E. It is energy-dense, so a modest amount paired with fruit, toast or oats is a practical way to enjoy it.
Does smooth peanut butter need to be refrigerated after opening?
Not always; follow the storage directions on the jar. Refrigeration can help natural smooth peanut butter stay fresh and slow oil separation, while a tightly closed container and clean utensil help prevent spoilage.
Why does oil separate in smooth peanut butter?
Oil rises naturally in smooth peanut butter made without stabilizers; it does not mean the product has gone bad. Stir it thoroughly before serving, then refrigerate the jar if you want to slow the separation.
What is the difference between natural and regular smooth peanut butter?
Natural smooth peanut butter is usually made mainly from ground peanuts, while other versions may include added salt, sugar, or oils. Comparing the ingredient lists is the simplest way to see what has been added.
Can you make smooth peanut butter at home?
Yes, you can make smooth peanut butter by blending roasted peanuts in a powerful food processor until they release their oils and turn creamy. Stop to scrape down the sides, and add a little salt if you like.
Can dogs eat smooth peanut butter?
Yes, dogs can have a small amount of smooth peanut butter, but never give them a product containing xylitol, which is toxic to dogs. Check the ingredients first and use it only as an occasional treat.
Does smooth peanut butter help with weight loss?
It can fit into a weight-loss eating plan, and its protein and fat may help make a snack filling. Because it is easy to eat in large amounts, portion it rather than eating straight from the jar.
What can you eat with smooth peanut butter besides bread?
Smooth peanut butter pairs well with apple slices, bananas, oatmeal, or a smoothie. It also works in savory sauces with ingredients such as soy sauce and lime, giving noodles or vegetables a creamy texture.
Can people with diabetes eat smooth peanut butter?
Many people with diabetes can include smooth peanut butter in meals; plain versions often have no added sugar. Sweetened varieties may affect blood glucose differently, so ask your doctor or dietitian how it fits your individual plan.
Is smooth peanut butter a good snack before a workout?
Yes, a small serving of smooth peanut butter with a banana or toast can work before exercise. Its fat and protein digest more slowly than a carbohydrate-only snack, so leave time before a workout if it feels heavy.
Smooth peanut butter Vitamins & Minerals
Vitamins
Biotin
10.88µg · 36% DV
B3
4.19mg · 26% DV
Vitamin E
2.59mg · 17% DV
B6
0.16mg · 9% DV
Minerals
Manganese
0.54mg · 23% DV
Phosphorus
115mg · 16% DV
Copper
0.13mg · 14% DV
Magnesium
49mg · 12% DV
Sodium
147mg · 6% DV
Potassium ⭐
208mg · 6% DV
Smooth peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smooth peanut butter
To burn the 188 calories in 2 tablespoon (double) (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 Smooth peanut butter?
Smooth peanut butter is made by grinding roasted peanuts into a creamy spread, a style strongly associated with North American food culture. It has a rich, nutty flavour with a gentle roasted sweetness, and spreads easily without the pieces found in crunchy varieties. It is often eaten on toast or sandwiches, stirred into porridge, or paired with fruit; elsewhere, it also works well in sauces and baking.
It provides protein and fats, while being energy-dense: 100 g contains 588 kcal. A modest spoonful with banana, apple or whole-grain toast makes a satisfying snack, and a little can add body to a smoothie. If you want a less sweet option, choose a version without added sugar.
How Nutritious Is Smooth 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 Smooth 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 Smooth peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Smooth peanut butter Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Smooth peanut butter Fat Profile
SATURATED
3.23g
MONOUNSATURATED
7.94g
POLYUNSATURATED
4.99g
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Nutrition data compiled from USDA FoodData Central and scientific sources.