At a glance
- 7.7 g protein and 188 calories per 2 tbsp (32 g).
- 4.1 g protein per 100 calories: #308 of 536 foods in our USDA list, #7 of 33 in nuts & seeds.
- 2 g fiber and 71 mg sodium per serving.
What is peanut butter like to eat?
Peanut butter is ground roasted peanuts, smooth or crunchy. It spreads on toast, blends into smoothies and sauces, and keeps for a long time in the pantry, which makes it an easy protein add-on, though it is calorie-dense so portions matter.
How can you eat more peanut butter?
Try this
Spread on whole grain toast with bananaBlend into a smoothie with milkWhisk into a peanut sauce for noodlesStir into oatmealIs peanut butter good on a GLP-1?
A thin layer on toast or a teaspoon stirred into oatmeal adds flavor without a big portion, which can help on days you eat little. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does peanut butter compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Peanut butter | 2 tbsp | 7.7 g | 188 | 4.1 g |
| Almonds | 1 oz | 6 g | 164 | 3.7 g |
| Pumpkin seeds | 1 oz | 8.4 g | 144 | 5.8 g |
| Hemp seeds | 3 tbsp | 9.5 g | 166 | 5.7 g |
Close to peanut butter per calorie: cucumber (4.3 g), peanuts (4.2 g), falafel (4 g), bagel (4 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Check the ingredient list; some jars are just peanuts and salt, while others add sugar and oils.
What's the full nutrition for peanut butter?
| Nutrient | Per 2 tbsp (32 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 188 | 589 | |
| Protein | 7.7 g | 24 g | 15% |
| Fat | 15.8 g | 49.4 g | |
| Saturated fat | 2.7 g | 8.4 g | 14% |
| Carbohydrate | 7.3 g | 22.7 g | |
| Fiber | 2 g | 6.3 g | 7% |
| Sugar | 3.4 g | 10.5 g | |
| Sodium | 71 mg | 221 mg | 3% |
| Calcium | 16 mg | 50 mg | 1% |
| Iron | 0.6 mg | 1.85 mg | 3% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Peanut butter, creamy". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
