Calories in Peanut Butter
588 calories per 100g (94 cal per 1 tbsp)
On This Page
Two tablespoons of peanut butter — the standard serving — has about 188 calories (588 per 100g). One tablespoon is roughly 94 calories and a teaspoon about 29. Natural and regular peanut butter are nearly identical in calories; the real difference is added sugar and oil, not energy. The big calorie saver is powdered peanut butter (PB2), which has the fat pressed out and runs only 45–60 calories per 2 tablespoons reconstituted.
Peanut Butter contains 588 calories per 100g (94 cal per 1 tbsp). High in protein with 25g per 100g. Excellent source of fiber with 6g per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
High Protein
25g protein per 100g
High Fiber
6g fiber per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
Calories in Peanut Butter by Type & Brand (per 2 Tbsp)
Nearly every conventional and natural peanut butter lands close to 190 calories per 2-tablespoon serving — the type matters far less than the scoop size. The two real outliers are powdered peanut butter (much lower) and 'reduced-fat' (often no lower). Here's how common options compare per 2 tablespoons:
| Type | Calories | Notes |
|---|---|---|
| Jif (creamy) | ~190 cal | Conventional; small added sugar & oil |
| Skippy (creamy) | ~190 cal | Conventional; similar to Jif |
| Natural (Smucker's, Adams) | 190–210 cal | Just peanuts & salt; oil separates |
| Justin's / Trader Joe's natural | ~190 cal | Minimal ingredients |
| Crunchy peanut butter | ~190 cal | Same as creamy per serving |
| Reduced-fat peanut butter | ~190–200 cal | Sugar replaces fat — not lower! |
| Powdered PB / PB2 (dry) | ~45–60 cal | Fat pressed out; the real saver |
| 1 level tablespoon (any brand) | ~94 cal | Half a standard serving |
| 1 teaspoon | ~29 cal | A light spread or drizzle |
Shop Peanut Butter & Essentials
Stock up on peanut butter and the gear that makes it easy to enjoy.
Natural Peanut Butter (No Sugar)
Just peanuts: protein-packed spread for any diet
Est. price: $8-16
Powdered Peanut Butter
Same flavor with up to 85% less fat for shakes
PB Mixing Stirrer Tool
Blend the oil back in with no mess
As an Amazon Associate, we earn from qualifying purchases. Prices are estimates and may vary. This helps support free nutrition data on CalorieData.
You Might Also Like
Popular foods from other categories:
Compare Peanut Butter with Similar Foods
See how Peanut Butter stacks up against other foods in nutritional value:
Explore More Nutrition Lists
About Peanut Butter Nutrition
Peanut butter is a spread made from roasted, ground peanuts, often with a little salt, oil, or sugar added. It's calorie-dense because it's about 50% fat, so the number people usually want isn't the per-100g figure (588 calories — nearly a third of a jar) but the per-tablespoon count. A level tablespoon is about 94 calories and the standard Nutrition Facts serving of 2 tablespoons is roughly 188 calories, delivering around 8 grams of protein and 16 grams of mostly heart-healthy monounsaturated fat. In practice the biggest variable is the scoop: a heaping tablespoon or a generous swipe across toast can be 1.5–2x a level spoon, so a sandwich easily carries 200–350 calories of peanut butter. Natural peanut butter (just peanuts and salt) and conventional brands like Jif or Skippy are almost the same in calories; regular versions simply add a bit of sugar and palm oil for texture. Reduced-fat peanut butter is a common trap — it replaces fat with sugar and maltodextrin, so it often has the same or more calories. The genuine low-calorie option is powdered peanut butter, which removes most of the oil.
With 588 calories per 100 grams, Peanut Butter provides 25g of protein,20g of carbohydrates, and 50g of fat.
Macronutrient Breakdown
- Protein: 25g - 17% of calories (high-protein food)
- Carbohydrates: 20g - 14% of calories (including 6g fiber)
- Fat: 50g - 77% of calories
Health Benefits of Peanut Butter
- High in plant protein — about 8g per 2-tablespoon serving to support satiety and muscle
- Rich in monounsaturated fat, the same heart-healthy fat found in olive oil
- Good source of vitamin E, magnesium, and niacin
- Provides fiber (about 2g per serving) that aids digestion and fullness
- No cholesterol and naturally low in sugar when unsweetened
- The fat and protein slow digestion, helping steady blood sugar when paired with carbs
How to Eat Peanut Butter
Because peanut butter is calorie-dense, portion by a level spoon rather than a heaping scoop — the difference is easily 50–100 calories. Two tablespoons (about 188 calories) is a satisfying serving on toast, in oatmeal, or with fruit. Pair it with slower carbs and fiber: apple slices, banana, celery, or whole-grain bread turn it into a balanced snack that keeps you full. Choose natural peanut butter (ingredients: peanuts, maybe salt) to avoid added sugar and oil, and stir in the oil layer rather than pouring it off if you want the full flavor. For a lower-calorie hit of peanut flavor, use powdered peanut butter mixed with water in smoothies, yogurt, or sauces.
Selection and Storage
Conventional peanut butter is shelf-stable for months and doesn't need refrigerating; natural peanut butter separates and is best stored upside-down, then refrigerated after opening to slow the oil from going rancid. When choosing, read the ingredient list, not the front label: 'natural' should mean just peanuts and salt, while many jars add sugar, palm oil, or hydrogenated fats. Skip 'reduced-fat' versions unless you check the label — they usually swap fat for sugar and land at similar calories. Powdered peanut butter is the pick if you want the taste with far less fat and calories.
Dietary Considerations
Peanut butter fits most diets in moderation — it's naturally gluten-free, vegetarian, and usually vegan, and its protein-and-fat profile makes it keto- and low-carb-friendly (about 3–4g net carbs per 2 tbsp). The catch is calorie density: it's easy to eat 400+ calories without noticing, so measure it if you're managing weight. Watch sodium in salted brands and added sugar in conventional or 'reduced-fat' jars. Peanuts are a major allergen, so it's off-limits for anyone with a peanut allergy; tree-nut allergy sufferers can often use it, but should confirm with their doctor. Almond butter is a common swap with a similar calorie count.
Related Foods & Further Reading
Peanut butter's calories come down to portion, not brand — a level tablespoon is about 94 calories and the standard 2-tablespoon serving around 188, whether it's Jif, Skippy, or a natural jar. The classic pairing is a banana and peanut butter or peanut butter on whole-grain bread, both of which add slow carbs that balance the fat. For fewer calories with the same crunch and protein, a spoon on apple slices or celery works well. If you're comparing spreads, almond butter is nearly identical in calories with a slightly different fat profile, and whole peanuts give you the same nutrition in a form that's harder to over-scoop. Use the type-and-brand chart above to see exactly where your peanut butter lands per serving.
Frequently Asked Questions About Peanut Butter
How many calories are in a tablespoon of peanut butter?
One level tablespoon of peanut butter has about 94 calories. Two tablespoons — the standard serving size on the Nutrition Facts label — is roughly 188 calories, with around 8g of protein and 16g of fat. A heaping tablespoon can be 1.5x that, so measure level if you're counting.
Is peanut butter good for weight loss?
It can be, in controlled portions. Peanut butter's protein and fat are very filling, which helps curb hunger, but at ~188 calories per 2 tablespoons it adds up fast. Stick to a level serving, pair it with fruit or whole grains, and consider powdered peanut butter (45–60 calories per 2 tbsp) when you want the flavor for fewer calories.
Is natural peanut butter lower in calories than regular?
No — natural and regular peanut butter have almost identical calories, about 188–200 per 2 tablespoons. The difference is what's added: regular brands like Jif and Skippy include a little sugar and oil, while natural is just peanuts and salt. Natural is a cleaner choice nutritionally, but not a calorie saver.
How many calories are in a peanut butter sandwich?
A PB sandwich with 2 tablespoons of peanut butter on two slices of bread runs about 340–390 calories — roughly 188 from the peanut butter and 150–200 from the bread. Add jelly or honey and you're closer to 400–450. Using a heaping schmear of peanut butter can push the peanut butter alone past 250 calories.
How much protein is in peanut butter?
Peanut butter has about 8 grams of protein per 2-tablespoon serving (25g per 100g). It's a solid plant protein source, though not complete on its own — pairing it with whole-grain bread or milk rounds out the amino acids. Powdered peanut butter is even more protein-dense per calorie since the fat is removed.
Quick Nutrition Facts
More Foods to Explore
Data Source
Compiled from product labelPeanut Butter has no matching record in USDA FoodData Central, so these values were compiled from the manufacturer's published Nutrition Facts panel. They are not USDA-verified.
Learn how to use this data →Nutrition Guides
Continue Exploring
Data Accuracy Note: Most nutrition values are based on USDA FoodData Central laboratory analysis; the rest are taken from the manufacturer's published Nutrition Facts panel, and each food page says which applies. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.