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Peanut butter Calories
Protein-rich, energy-dense spread with healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of 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, 16.1 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.
Peanut butter Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
188
KCAL / 32G
Carbs
6.4g
· 2% DV
Protein
8g
· 16% DV
Fat
16.1g
· 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%
Peanut butter nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 3.23 g | 16% |
| Trans fat | 0 g | |
| Sodium | 5.44 mg | 0% |
| 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 Peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 pack (mini) | 15 g | 88 kcal |
| 1 slice (thin) | 20 g | 118 kcal |
| 1 serving (small) | 24 g | 141 kcal |
| 2 tablespoon (double) | 32 g | 188 kcal |
| 1 slice (thick) | 35 g | 206 kcal |
| 1 serving (large) | 40 g | 235 kcal |
| 100 g | 100 g | 588 kcal |
| 1 cup (whole) | 258 g | 1517 kcal |
Calculated from 588 calories per 100 g.
Frequently Asked Questions About Peanut butter
Is peanut butter healthy?
Peanut butter can be a nutritious choice because it provides protein and mostly unsaturated fats. It is energy-dense, though, and some varieties contain added sugar or salt, so choose one whose ingredients suit your needs and use a sensible portion.
Can dogs eat peanut butter?
Yes, dogs can have a small amount of peanut butter as an occasional treat, but it must not contain xylitol, which is toxic to dogs. Its high fat content also makes large or frequent servings a poor choice.
Does peanut butter need to be refrigerated after opening?
Not always; follow the storage directions on the jar. Refrigeration can keep peanut butter fresh longer, especially in a warm kitchen, but it also makes it firmer and less easy to spread.
Why does oil separate in natural peanut butter?
Oil rises because the peanuts’ natural oils separate from the ground solids. This is normal in natural peanut butter without added stabilizers; stir it thoroughly before serving, then store it as directed.
What is the difference between natural and regular peanut butter?
Natural peanut butter often contains just peanuts, while regular commercial varieties may also include salt, sugar, or stabilizing oils. Those additions can change the taste and texture; compare the ingredient lists if you want a simpler spread.
Can you freeze peanut butter?
Yes, peanut butter can be frozen in an airtight container. It may become firmer and its texture can change slightly after thawing, so stir it well and let it soften before spreading.
How do you make peanut butter at home?
Blend roasted peanuts in a food processor until they turn from crumbs into a smooth paste. The peanuts release their own oil as they blend; add a little salt if you like, and keep the finished spread in a clean, sealed container.
What goes well with peanut butter besides bread?
Peanut butter pairs well with apple or banana slices, oatmeal, smoothies, and sauces for noodles or vegetables. For a quick snack, spread it on fruit or stir a spoonful into warm oatmeal.
Can babies eat peanut butter?
Yes, babies can be introduced to peanut in an age-appropriate form once they are ready for solid foods. Never offer a thick spoonful or whole peanuts, which can cause choking; if your baby has severe eczema or an egg allergy, ask their clinician about introduction.
Does peanut butter cause weight gain?
Peanut butter does not cause weight gain by itself, but it is energy-dense, so frequent large servings can add substantially to your overall intake. Pairing a measured amount with fruit or whole-grain bread can make it a more filling snack.
Peanut butter Vitamins & Minerals
Vitamins
B3
4.19mg · 26% DV
Vitamin E
2.91mg · 19% DV
Biotin
5.44µg · 18% DV
B6
0.17mg · 10% DV
Minerals
Manganese
0.54mg · 23% DV
Phosphorus
107mg · 15% DV
Copper
0.13mg · 14% DV
Magnesium
49mg · 12% DV
Potassium ⭐
208mg · 6% DV
Sodium
5.44mg · 0% DV
Peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 Peanut butter?
Peanut butter is made by grinding roasted peanuts into a smooth or crunchy spread; some versions also contain added oil, salt or sweetener. It became especially established in the United States, where it is often spread on bread or paired with jelly, while people elsewhere also add it to porridge, smoothies and sauces. Its roasted, savoury flavour and thick, rich texture work well with banana or apple, too.
It is protein-rich and energy-dense, with 25.1 g of protein per 100 g, so a modest serving goes a long way. For a lighter snack, spread a thin layer on toast or fruit rather than using it as a generous filling. Check the ingredients to choose the taste and texture you prefer, from plain and unsweetened to sweeter varieties.
How Nutritious Is 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 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:
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
✓ Suitable
Low FODMAP
— Not suitable
Peanut butter Fat Profile
SATURATED
3.23g
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.