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Sugar-Free Protein Peanut Butter Calories
High protein, no added sugar, energy-dense
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Sugar-Free Protein Peanut Butter (32 g) has 189 calories. That works out to 590 calories per 100 g. It contains 5.8 g of carbs, 11.2 g of protein, 13.4 g of fat and 2.6 g of fiber. Its 4.5 mg of B3 covers 28% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Sugar-Free Protein Peanut Butter?
Sugar-Free Protein Peanut Butter is a thick spread made from ground peanuts with extra protein, without added sugar. It may be smooth or have small peanut pieces, and its flavour is rich, roasted and naturally nutty, with a slight sweetness from the peanuts themselves.
Spread it on toast, stir it into porridge or pair it with sliced fruit for breakfast or a snack; it also works in smoothies and sauces. It is protein-rich, but its fat content makes it energy-dense, so a modest spoonful can go a long way. For a lighter pairing, try it with apple or banana rather than adding it to an already rich meal.
Sugar-Free Protein Peanut Butter Nutrition Facts
Selected: 100 g
590
KCAL / 100G
Carbs
18g
· 7% DV
Protein
35g
· 70% DV
Fat
42g
· 54% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 24% · Fat 64%
Sugar-Free Protein Peanut Butter Vitamins & Minerals
Vitamins
B3
14mg · 88% DV
Biotin
18µg · 60% DV
Vitamin E
6.5mg · 43% DV
B5
1.6mg · 32% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
380mg · 54% DV
Magnesium
190mg · 45% DV
Manganese
1mg · 43% DV
How Nutritious Is Sugar-Free Protein 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.
Sugar-Free Protein 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 Protein Peanut Butter
To burn the 590 calories in 100 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.
Is Sugar-Free Protein 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 Protein Peanut Butter Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-Free Protein 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 Protein Peanut Butter Fat Profile
SATURATED
8.5g
MONOUNSATURATED
21g
POLYUNSATURATED
12g
Omega 6:3 ratio 230:1
Above the ideal 4:1 (230:1).
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Frequently Asked Questions About Sugar-Free Protein Peanut Butter
What is sugar-free protein peanut butter made of?
Sugar-free protein peanut butter is usually made from peanuts plus a concentrated protein ingredient, though the exact recipe varies by product. Some versions also contain oils, salt, sweeteners, or stabilizers, so the ingredient list is the reliable way to identify what is in a particular jar.
Can you use sugar-free protein peanut butter in smoothies?
Yes, sugar-free protein peanut butter blends well into smoothies and adds a pronounced peanut flavor and a thicker texture. Blend it with fruit and your preferred milk or yogurt; if the smoothie becomes too dense, add liquid gradually until it reaches the consistency you want.
Why does sugar-free protein peanut butter taste different from regular peanut butter?
Sugar-free protein peanut butter can taste less sweet, more roasted, or slightly powdery compared with regular peanut butter. Added protein ingredients and the absence of added sugar change both flavor and mouthfeel, and recipes differ between brands.
Does sugar-free protein peanut butter need to be refrigerated after opening?
Not always; follow the storage directions on the jar because recipes vary. A tightly closed jar kept as directed stays easier to spread, while refrigeration can make sugar-free protein peanut butter noticeably firmer.
Can sugar-free protein peanut butter separate or go oily?
Yes, sugar-free protein peanut butter can separate if its recipe allows the peanut oil to rise, although added protein or stabilizers may reduce separation. If oil collects on top, stir it back in thoroughly rather than pouring it off.
Can you cook with sugar-free protein peanut butter?
Yes, sugar-free protein peanut butter can be stirred into sauces or used in baking, but its added protein may make baked goods drier or denser than a recipe made with ordinary peanut butter. Adjust the recipe gradually instead of assuming the two spreads behave identically.
Is sugar-free protein peanut butter good for weight loss?
It can fit into a weight-loss eating plan, but it does not cause weight loss by itself. Its concentrated fat and protein make it filling for some people, while generous spoonfuls can add substantial energy to a snack or meal.
Can people with diabetes eat sugar-free protein peanut butter?
Often, it can be included, but “sugar-free” does not mean carbohydrate-free or guarantee a particular blood-glucose response. Check the product’s ingredients and carbohydrate information, and ask your clinician or dietitian if you need advice tailored to your diabetes plan.
Is sugar-free protein peanut butter a good post-workout snack?
Yes, it can be part of a post-workout snack, especially alongside a carbohydrate-containing food such as fruit or toast. On its own, it may not provide the quick carbohydrates some people prefer after training, and the best pairing depends on the rest of your meal.
How can you make sugar-free protein peanut butter easier to spread?
If sugar-free protein peanut butter is too stiff, stir it well and let a portion sit briefly at room temperature. You can also mix a little into warm porridge or yogurt; adding water directly to the jar can affect its texture and storage.
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Nutrition data compiled from USDA FoodData Central and scientific sources.