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Unsweetened natural peanut butter Calories
High protein, healthy fats, additive-free, unsweetened
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Unsweetened natural peanut butter (16 g) has 94 calories. That works out to 590 calories per 100 g. It contains 2.9 g of carbs, 4 g of protein, 7.8 g of fat and 1.3 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.
Unsweetened natural peanut butter Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
94
KCAL / 16G
Carbs
2.9g
· 1% DV
Protein
4g
· 8% DV
Fat
7.8g
· 10% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 16% · Fat 72%
Unsweetened natural peanut butter nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0.96 mg | 0% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 4 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 Unsweetened natural peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 30 kcal |
| 1 piece (small) | 20 g | 118 kcal |
| 1 tablespoon (thick) | 20 g | 118 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 2 tablespoon (large) | 32 g | 189 kcal |
| 1 serving (medium) | 32 g | 189 kcal |
| 1 pack (mini) | 35 g | 207 kcal |
| 100 g | 100 g | 590 kcal |
| 1 cup (jumbo) | 250 g | 1475 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Unsweetened natural peanut butter
Is unsweetened natural peanut butter healthy?
Yes, it can be a nutritious choice: it provides protein and mostly unsaturated fats, with no added sugar. Choose it when you want peanut butter without sweeteners, and stir it well if the oil has separated.
Does unsweetened natural peanut butter help with weight loss?
It does not cause weight loss on its own. Its protein and fat may help you feel satisfied, but generous spoonfuls can add up quickly, so use a portion that fits your meal.
Why does oil separate in unsweetened natural peanut butter?
Oil separates because peanuts naturally contain oil and this product has no stabilizers to keep it evenly mixed. Stir from the bottom until smooth; storing the jar in the refrigerator can slow separation.
Should unsweetened natural peanut butter be refrigerated after opening?
Refrigeration helps preserve freshness, especially after opening, though the spread will become firmer. Keep the jar tightly closed and use a clean utensil; let a serving soften briefly at room temperature if needed.
Does unsweetened natural peanut butter contain sugar?
It has no added sugar, but peanuts naturally contain a small amount of sugar. “Unsweetened” means no sweetener has been added, not that every naturally occurring sugar has been removed.
Can people with diabetes eat unsweetened natural peanut butter?
Yes, many people with diabetes can include a modest serving, but it still contains carbohydrates. Pairing it with a meal may suit some people better; follow your individual glucose-management plan or ask your clinician about portions.
How is unsweetened natural peanut butter different from regular peanut butter?
Unsweetened natural peanut butter is typically made from peanuts alone, while conventional peanut butter may include added sugar, salt, or stabilizers. Its oil can separate and its texture may be less sweet and more variable.
Can babies eat unsweetened natural peanut butter?
Yes, babies who are ready for solid foods can have peanut butter thinned into a smooth puree or mixed into food. Never offer a thick spoonful, which can be a choking hazard; ask your pediatrician if allergy risk is a concern.
Can you use unsweetened natural peanut butter in smoothies?
Yes, blend it with banana, milk or a dairy-free drink, and oats for a creamy smoothie. Because it is not sweetened, taste the blend before adding anything else; fruit often provides enough sweetness.
Can unsweetened natural peanut butter be frozen?
Yes, you can freeze it in an airtight, freezer-safe container, leaving a little room for expansion. Thaw it in the refrigerator and stir thoroughly afterward, since freezing may make the oil and peanut solids separate.
Unsweetened natural peanut butter Vitamins & Minerals
Vitamins
B3
2.16mg · 14% DV
Vitamin E
1.46mg · 10% DV
Biotin
2.88µg · 10% DV
B1
0.1mg · 8% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.3mg · 13% DV
Phosphorus
61mg · 9% DV
Magnesium
27mg · 6% DV
Potassium ⭐
109mg · 3% DV
Sodium
0.96mg · 0% DV
Unsweetened natural peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened natural 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 Unsweetened natural peanut butter?
Unsweetened natural peanut butter is made by grinding roasted peanuts until they become smooth or slightly chunky, without added sugar or other additives. It became especially popular in the United States, and is now used in breakfasts and snacks around the world.
Its flavour is rich, nutty and lightly toasted, with a natural sweetness. Spread it on toast, stir it into porridge or blend it into a smoothie; apple and banana are familiar pairings. It is energy-dense and provides protein, fats and fibre, so a modest spoonful goes a long way. Natural oil may rise to the surface in the jar, so stir it in before serving. For a lighter snack, use a thin spread with fruit rather than a generous portion.
How Nutritious Is Unsweetened natural 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 Unsweetened natural 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 Unsweetened natural peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened natural 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
— Not suitable
Low FODMAP
— Not suitable
Unsweetened natural peanut butter Fat Profile
SATURATED
1.23g
MONOUNSATURATED
3.92g
POLYUNSATURATED
2.26g
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Nutrition data compiled from USDA FoodData Central and scientific sources.