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Peanut Butter Calories
Rich in protein and healthy fats, fiber, energy-dense
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Peanut Butter (16 g) has 94 calories. That works out to 588 calories per 100 g. It contains 3.2 g of carbs, 4 g of protein, 8 g of fat and 1 g of fiber. Its 2.2 mg of B3 covers 14% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Peanut Butter Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
94
KCAL / 16G
Carbs
3.2g
· 1% DV
Protein
4g
· 8% DV
Fat
8g
· 10% DV
Fiber
1g
· 4% 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 · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 1.6 g | 8% |
| Trans fat | 0 g | |
| Sodium | 2.72 mg | 0% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1 g | 4% |
| 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 Peanut Butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 piece (medium) | 20 g | 118 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 2 tablespoon (large) | 32 g | 188 kcal |
| 1 serving (medium) | 32 g | 188 kcal |
| 1 pack (small) | 50 g | 294 kcal |
| 100 g | 100 g | 588 kcal |
| 1 pack (large) | 100 g | 588 kcal |
| 1 cup (large) | 250 g | 1470 kcal |
Calculated from 588 calories per 100 g.
Frequently Asked Questions About Peanut Butter
Is yerfıstığı yağı (peanut oil) good for frying?
Yes, refined yerfıstığı yağı works well for high-heat frying because it generally has a high smoke point and a mild flavor. Unrefined or cold-pressed oil is less suited to very high heat, so save it for dressings or gentle cooking.
Can people with peanut allergies use yerfıstığı yağı?
Highly refined yerfıstığı yağı usually contains much less peanut protein, while cold-pressed and unrefined versions may still trigger a reaction. Anyone with a peanut allergy should not test it without medical guidance; even small exposures can be serious.
Is yerfıstığı yağı a healthy cooking oil?
Yerfıstığı yağı is rich in unsaturated fats and can be part of everyday cooking. It is still an energy-dense oil, so use a sensible amount and vary your cooking fats rather than relying on one oil for every meal.
What is the difference between refined and cold-pressed yerfıstığı yağı?
Refined yerfıstığı yağı is processed to reduce flavor and impurities, making it more neutral and generally better suited to high heat. Cold-pressed oil keeps more of its characteristic peanut aroma and is commonly used in dressings or lower-heat cooking.
Can you substitute yerfıstığı yağı for vegetable oil?
Yes, refined yerfıstığı yağı can replace neutral vegetable oil in many recipes, including stir-fries and frying. Cold-pressed oil has a more noticeable peanut flavor, so it may change the taste of baked goods or other dishes that need a neutral oil.
How should yerfıstığı yağı be stored?
Store yerfıstığı yağı tightly sealed in a cool, dark cupboard, away from the stove and direct sunlight. Heat and light can make it go rancid sooner. Discard it if the smell or taste becomes stale, bitter, or otherwise unpleasant.
Can yerfıstığı yağı be reused after frying?
Yes, you can reuse yerfıstığı yağı if it has not overheated or picked up a burnt smell. Let it cool, strain out food particles, and store it sealed. Discard oil that is smoky, unusually dark, foamy, or rancid-smelling.
Does yerfıstığı yağı taste like peanuts?
Refined yerfıstığı yağı usually has a mild, fairly neutral taste. Cold-pressed or unrefined oil has a more noticeable peanut aroma, which can stand out in a dressing or stir-fry; choose the type according to how much flavor you want.
Can yerfıstığı yağı be used in salad dressing?
Yes, yerfıstığı yağı works in salad dressings, especially when you want a nutty note. Cold-pressed oil gives a stronger aroma, while refined oil tastes milder; combine either with citrus juice or vinegar and seasonings.
How is yerfıstığı yağı made?
Yerfıstığı yağı is extracted by pressing peanuts or separating their oil. Manufacturers may then refine it to remove much of its flavor and odor. Cold-pressed versions retain a more pronounced peanut character and undergo less refining.
Peanut Butter Vitamins & Minerals
Vitamins
B3
2.16mg · 14% DV
Vitamin E
1.46mg · 10% DV
B1
0.07mg · 6% DV
B5
0.29mg · 6% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.1mg · 11% DV
Phosphorus
59mg · 8% DV
Magnesium
27mg · 6% DV
Potassium ⭐
109mg · 3% DV
Sodium
2.72mg · 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 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 Peanut Butter?
Yerfıstığı Yağı (peanut oil) is oil extracted from peanuts, not the spread called peanut butter on this page’s English name file. Its flavour ranges from mild and neutral to distinctly nutty, depending on how it is made. It is used for frying and cooking in several cuisines, including parts of Asia and West Africa; elsewhere, it can work in a pan, a dressing or a marinade when its flavour suits the dish. Nutritionally, it is energy-dense and consists mostly of fat, rather than providing the protein and fibre associated with whole peanuts. Choose a more neutral variety when you want the other ingredients to stand out, and use it sparingly in dressings.
How Nutritious Is 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 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
— Not suitable
Low FODMAP
— Not suitable
Peanut Butter Fat Profile
SATURATED
1.6g
MONOUNSATURATED
3.84g
POLYUNSATURATED
2.24g
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Nutrition data compiled from USDA FoodData Central and scientific sources.