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Sugar-free diet peanut butter Calories
No added sugar, energy-dense, good source of protein and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Sugar-free diet peanut butter (32 g) has 188 calories. That works out to 588 calories per 100 g. It contains 6.7 g of carbs, 7.8 g of protein, 15.8 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.
Sugar-free diet peanut butter Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
188
KCAL / 32G
Carbs
6.7g
· 2% DV
Protein
7.8g
· 16% DV
Fat
15.8g
· 20% 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%
Sugar-free diet peanut butter nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 3.14 g | 16% |
| Trans fat | 0 g | |
| Sodium | 5.44 mg | 0% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 7.8 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 Sugar-free diet peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 serving (small) | 20 g | 118 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 2 tablespoon (double) | 32 g | 188 kcal |
| 3 tablespoon (triple) | 48 g | 282 kcal |
| 0.25 cup (quarter) | 64 g | 376 kcal |
| 100 g | 100 g | 588 kcal |
| ½ cup (half) | 128 g | 753 kcal |
Calculated from 588 calories per 100 g.
Frequently Asked Questions About Sugar-free diet peanut butter
Does sugar-free diet peanut butter contain any sugar?
Sugar-free diet peanut butter has no added sugar, but that does not necessarily mean it contains zero total sugars. Peanuts naturally contain a small amount, and the exact total depends on the product’s ingredients and formulation.
Is sugar-free diet peanut butter healthier than regular peanut butter?
It can be a better choice if you want to avoid added sugar, but it is not automatically healthier in every respect. Compare the ingredient lists: some versions may contain added oils, salt, or sweeteners even without added sugar.
Can sugar-free diet peanut butter help with weight loss?
It may help you feel satisfied because it provides protein and fat, but it does not cause weight loss by itself. It is energy-dense, so generous spoonfuls can add up; use it as part of a meal rather than eating it straight from the jar.
Why does oil separate in sugar-free diet peanut butter?
Oil separates because the peanuts’ natural oils can rise to the top when the mixture sits. Stir the jar thoroughly from the bottom before serving; separation alone does not mean the sugar-free diet peanut butter has spoiled.
Does sugar-free diet peanut butter need to be refrigerated after opening?
Not always; storage directions depend on the product’s formulation. Follow the jar’s instructions, keep the lid tightly closed, and use a clean utensil. Refrigeration can make sugar-free diet peanut butter firmer and harder to spread.
Can people with diabetes eat sugar-free diet peanut butter?
Often, yes, but having no added sugar does not make sugar-free diet peanut butter carbohydrate-free or suitable in unlimited amounts. Account for its serving in your meal plan; if you use diabetes medication, ask your clinician how it fits your plan.
Is sugar-free diet peanut butter keto-friendly?
Usually, yes, in a measured serving, but sugar-free diet peanut butter still contains carbohydrates from peanuts. Check the product’s nutrition information and count the amount you eat toward your daily carbohydrate limit.
How can you use sugar-free diet peanut butter in smoothies?
Blend sugar-free diet peanut butter with a banana, milk or a milk alternative, and oats for a creamy smoothie. It also works in a berry smoothie; adding it gradually makes it easier to balance the thick texture and nutty flavor.
Can sugar-free diet peanut butter replace regular peanut butter in baking?
Usually, yes, when a recipe calls for peanut butter, since the texture and peanut flavor are similar. The result may taste less sweet, so adjust other ingredients only if the recipe depends on peanut butter for sweetness.
Is sugar-free diet peanut butter the same as natural peanut butter?
Not necessarily. Both can be made mainly from peanuts, but “sugar-free diet” describes the lack of added sugar, not a fixed recipe; a product may also contain salt, oil, or a sweetener. Compare the ingredient lists to see how they differ.
Sugar-free diet peanut butter Vitamins & Minerals
Vitamins
B3
4.16mg · 26% DV
Biotin
5.44µg · 18% DV
Vitamin E
2.66mg · 18% DV
B5
0.45mg · 9% DV
Minerals
Phosphorus
107mg · 15% DV
Manganese
0.35mg · 15% DV
Copper
0.13mg · 14% DV
Magnesium
49mg · 12% DV
Potassium ⭐
208mg · 6% DV
Sodium
5.44mg · 0% DV
Sugar-free diet peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-free diet 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 Sugar-free diet peanut butter?
Sugar-free diet peanut butter is a spread made by grinding roasted peanuts, without added sugar. It may be smooth or crunchy, and its saltiness and consistency vary by product. The flavour is deeply nutty and roasted, with a rich, thick texture.
It is commonly spread on toast, stirred into porridge or smoothies, or served with apple and banana slices. A familiar pantry staple in many parts of the world, it also works in savoury sauces and dressings. It provides protein and healthy fats, but is energy-dense, so a modest spoonful can go a long way. Pair it with fruit or whole-grain bread for a simple snack, and stir if oil separates in the jar.
How Nutritious Is Sugar-free diet 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 Sugar-free diet 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 Sugar-free diet peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-free diet 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
Sugar-free diet peanut butter Fat Profile
SATURATED
3.14g
MONOUNSATURATED
7.81g
POLYUNSATURATED
5.06g
Omega 6:3 ratio 499:1
Above the ideal 4:1 (499:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.