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Calories in Peanut Butter

Q: How many calories in peanut butter?

Peanut butter has 588 calories per 100g. 2 tablespoons (32g): 188 kcal and 8g protein. 1 tablespoon (16g): 94 kcal.

Updated July 2026 · Source: USDA FoodData Central

588

kcal

per 100g

25.1

Protein

50.4

Fat

20.1

Carbs

6.0

Fiber

188

kcal per 2 tbsp (32g)

kcal per 1 tbsp (16g)

165

kcal per oz (28g)

💪25.1g protein per 100g

⚡Niacin (B3) — 67% Daily Value

☀️Vitamin E — 61% Daily Value

⚡Magnesium — 37% Daily Value

🌿6g fiber per 100g

😌Satiating — reduces appetite for 12 hours

🥜 Calculate Calories for Any Peanut Butter Weight

Weight28g

Nutrition Facts

Per 100g peanut butter

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Peanut butter contains 588 calories per 100g — 188 kcal per 2-tablespoon serving with 8g protein. Rich in niacin (67% DV), vitamin E (61% DV), and magnesium (37% DV). A highly satiating food proven to reduce appetite. Natural peanut butter (peanuts only) is nutritionally superior to commercial varieties.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	1.67mg	73%
Niacin (B3)	10.7mg	67%
Vitamin E	9.1mg	61%
Magnesium	154mg	37%
Phosphorus	358mg	29%
Vitamin B6	0.44mg	26%
Folate	87µg	22%
Zinc	2.85mg	26%
Potassium	558mg	12%
Iron	1.7mg	9%

Calories in Peanut Butter by Weight

Weight	Calories	Fat	Protein	Net Carbs

Macronutrient Breakdown — per 100g

Fat50.4g · 77% of calories

Protein25.1g · 17% of calories

Carbs20.1g · 6% of calories

Fiber6.0g (in carbs)

Commercial PB: ~432mg Na/100g, 1-3g added sugar. Natural PB: ~10mg Na. Net carbs: 14.1g/100g. 2 tbsp = 32g = 188 kcal standard serving. Mostly monounsaturated fat (oleic acid).

Micronutrient Highlights

⚡

Niacin (B3)

10.7mg

67% DV

Energy, DNA repair — highest of any spread

☀️

Vitamin E

9.1mg

61% DV

Fat-soluble antioxidant

⚡

Magnesium

154mg

37% DV

Muscle, nerve, ATP

💪

Protein

25.1g

50% DV

Complete when combined with grain

🔬

Manganese

1.67mg

73% DV

Antioxidant enzymes

💊

Vitamin B6

0.44mg

26% DV

Brain health and protein metabolism

Peanut Butter Benefits

Satiety — Reduces Calorie Intake

A 2013 Nutrition & Metabolism study found peanut butter increased satiety for up to 12 hours, with participants consuming fewer calories throughout the day. The protein (25g/100g), fat (50g/100g), and fiber (6g/100g) activate multiple satiety pathways. Regular consumption is consistently associated with better weight management despite caloric density.

Niacin — Cardiovascular Protection

10.7mg niacin per 100g (67% DV). Harvard Nurses' Health Study found 5+ servings of nuts/peanut butter per week was associated with 44% lower risk of type 2 diabetes in women. Niacin provides essential NAD for energy metabolism and DNA repair.

Heart Health Evidence

Multiple large prospective studies show peanut butter reduces cardiovascular disease risk. PREDIMED trial found nut-supplemented Mediterranean diets reduced cardiovascular events by 30%. Unsaturated fat, vitamin E, niacin, and resveratrol all contribute.

Vitamin E and Magnesium

Two tablespoons provide 19% of daily vitamin E and 12% of daily magnesium — two of the most commonly deficient nutrients in Western diets. Peanut butter is one of the most practical sources for improving intake of both simultaneously.

Peanut Butter vs Other Nuts — Comparison

Is Peanut Butter Suitable for Your Diet?

⚠️

Weight loss

In moderation — 2 tbsp max

✅

Keto

Yes — 14.1g net carbs/100g

✅

Paleo

Natural PB only

✅

Gluten-free

Yes

✅

Diabetic

Yes — low GI, satiating

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Heart health

Reduces cardiovascular risk

Related Calculators

TDEE Calculator

Daily calorie needs

Macro Calculator

Fat, protein & carb targets

Frequently Asked Questions

How many calories in peanut butter?

Peanut butter has 588 calories per 100g. 2 tablespoons (32g): 188 kcal and 8g protein. 1 tablespoon (16g): 94 kcal.

Is peanut butter healthy?

Yes in moderate amounts — rich in niacin, vitamin E, magnesium, and protein. Regular consumption is associated with reduced cardiovascular risk. Choose natural (peanuts only) to avoid added sugar.

How much peanut butter per day?

2 tablespoons (32g, 188 kcal) is the standard serving used in research. Provides 8g protein, 2g fiber, and meaningful niacin, vitamin E, and magnesium.

Natural vs commercial peanut butter?

Natural: no added sugar, no palm oil, ~10mg sodium. Commercial: 1-3g added sugar, palm oil, ~432mg sodium. Natural is nutritionally superior.

Is peanut butter keto?

Yes — 14.1g net carbs per 100g. Two tablespoons have 4.5g net carbs.

Does peanut butter cause weight gain?

Research shows it does not cause expected weight gain. Its protein-fat-fiber combination is highly satiating, reducing total calorie intake.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.