Peanut Butter: Calories, Nutrition Facts, and Health Benefits (2026)

Peanut butter contains 188 calories per 2 tablespoons (32 g), providing 8 g of protein and 16 g of fat. It has 6.4 g of carbohydrates, including 1.9 g of fiber and 2.9 g of sugar. With a glycemic index of about 14, it is a low-impact food for blood sugar levels.

This page explores the nutritional profile of peanut butter, focusing on its calorie content, macronutrients, and health benefits. It also examines how peanut butter fits into various dietary goals and its impact on blood sugar.

Peanut Butter Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides detailed information on the composition of peanut butter per serving. This includes calories, macronutrients, and essential vitamins and minerals.

Values are for 2 tbsp (32 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	188	588	9%
Protein	8.0 g	25.0 g	16%
Carbohydrates	6.4 g	20.0 g	2%
Fiber	1.9 g	6.0 g	7%
Sugar	2.9 g	9.0 g	-
Fat	16.0 g	50.0 g	21%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	208 mg	649 mg	4%
Magnesium	49 mg	154 mg	12%
Sodium	147 mg	459 mg	6%

About 13% of peanut butter calories come from carbohydrates, 16% from protein and 71% from fat.

Peanut Butter by Health Goal

In this section, we evaluate peanut butter based on common health and dietary goals. This helps determine its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	188 calories per serving; calorie-dense at 588 cal per 100 g, so keep portions small
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Fair	1.9 g fiber per serving
Heart health	Fair	Very calorie-dense and high in fat; use small amounts
Muscle gain	Fair	Low in protein (8 g per serving)

Peanut Butter and Blood Sugar

Glycemic index: 14. Glycemic load: 1 per serving.

Peanut Butter has a glycemic index of about 14 and a glycemic load of around 1 per serving. Eating it with protein, fat or fiber slows the rise.

How Peanut Butter Compares to Other Sauces and Condiments

The comparison table highlights how peanut butter stacks up against other sauces and condiments. This allows for a better understanding of its nutritional advantages.

Condiment (per 100 g)	Calories	Protein (g)	Fat (g)	Sodium (mg)
Peanut Butter	588	25.0	50.0	459
Nutella	539	6.3	30.9	0
Almond	579	21.1	49.9	0
Honey	304	0.3	0.0	0

Peanut Butter Myths, Checked

Peanut butter is too fatty to be healthy , Misleading. Most of its fat is unsaturated, and it provides about 8 g protein per serving.

Natural peanut butter is calorie-free , False. All peanut butter is calorie-dense at about 190 calories per 2 tbsp, natural or not.

How to Track Peanut Butter

Sauces and condiments add up fast, a couple of tablespoons of peanut butter can carry more calories, sugar or sodium than people expect. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log peanut butter accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every condiment and sauce per tablespoon, how Nutrola detects hidden calories in oil, sauce and dressing, and best fat sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 2 tbsp of peanut butter?

Two tablespoons of peanut butter contain 188 calories. This makes it a calorie-dense food, so portion control is important for those monitoring their intake.

Is peanut butter good for weight loss?

Peanut butter can be beneficial for weight loss when consumed in moderation. Its protein and healthy fat content can help increase satiety, reducing overall calorie consumption.

Can people with diabetes eat peanut butter?

People with diabetes can include peanut butter in their diet due to its low glycemic index of about 14. This means it has a minimal impact on blood sugar levels.

How much protein is in peanut butter?

Peanut butter provides 8 g of protein per 2 tablespoons. This makes it a good source of plant-based protein, which can be beneficial for muscle maintenance.

Is peanut butter high in sugar?

Peanut butter contains 2.9 g of sugar per serving, which is relatively low. This makes it a suitable option for those looking to limit their sugar intake.

Is peanut butter good for you?

Peanut butter is considered good for you due to its healthy fats, protein, and essential nutrients like magnesium. However, moderation is key to avoid excess calories.

Key Takeaways

• Peanut butter contains 188 calories per 2 tablespoons.
• Each serving provides 8 g of protein.
• It has 16 g of fat, primarily healthy fats.
• Peanut butter has a low glycemic index of about 14.
• It contains 1.9 g of fiber per serving.
• Peanut butter is low in sugar, with only 2.9 g per serving.