2 tablespoon (medium) of Peanut Butter (32 g) has 188 calories. That works out to 588 calories per 100 g. It contains 6.6 g of carbs, 8.1 g of protein, 15.7 g of fat and 2 g of fiber. Its 4.4 mg of B3 covers 27% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.

Peanut Butter Nutrition Facts

Selected: 100 g

588

KCAL / 100G

Carbs

20.6g

· 7% DV

Protein

25.2g

· 50% DV

Fat

49.2g

· 63% DV

Fiber

6.3g

· 23% 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%

Peanut Butter Vitamins & Minerals

Vitamins

13.7mg · 86% DV

Biotin

18µg · 60% DV

Vitamin E

8.3mg · 55% DV

0.5mg · 42% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

335mg · 48% DV

Magnesium

168mg · 40% DV

How Nutritious Is Peanut Butter?

Nutrient density

High

65/ 100

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

60/ 100

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.

Peanut Butter Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Peanut Butter

To burn the 588 calories in 100 g:

🚶

145min

Walking (5 km/h)

🏃

60min

Running (8 km/h)

🚴

80min

Cycling

🏊

69min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Peanut Butter Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Peanut Butter Fat Profile

SATURATED

9.6g

MONOUNSATURATED

24.3g

POLYUNSATURATED

13.7g

⚖️

Omega 6:3 ratio 1340:1

Above the ideal 4:1 (1340:1).

Compare Peanut Butter

🥜vs🥜

Peanut Butter vs Peanuts21 kcal more per 100 g

→🥜vs🥜

Peanut Butter vs Walnut66 kcal fewer per 100 g

→🥜vs🥜

Peanut Butter vs Almond9 kcal more per 100 g

→🥜vs🌻

Peanut Butter vs Sunflower seeds4 kcal more per 100 g

→

Foods Similar to Peanut Butter

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Peanut Butter

How many calories and how much protein are in peanut butter?

Peanut butter provides 588 calories and 25.2g of protein per 100g. It also contains 49.2g fat, 20.6g carbs, and 6.3g fiber.

Is peanut butter low glycemic and suitable for common diets?

Peanut butter has a glycemic index of 14, which is considered low. It is compatible with omnivore, vegetarian, vegan, paleo, Mediterranean, flexitarian, and gluten-free diets, but it is a processed food and contains peanuts as an allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026