Peanut butter nutrition: calories in 1 and 2 tablespoons
Quick answer: one serving of peanut butter is 2 tablespoons (32 g), with about 190 calories, 7 g protein, 16 g fat, 7 g carbohydrate and 2 g fiber. One tablespoon has about 95 calories. Most of the fat is unsaturated.
Peanut butter nutrition per serving
| Nutrient | 1 tbsp (16 g) | 2 tbsp (32 g) |
|---|---|---|
| Calories | 94 | 188 |
| Protein | 3.6 g | 7.1 g |
| Fat | 8.1 g | 16.1 g |
| Of which saturated | 1.6 g | 3.3 g |
| Carbohydrate | 3.6 g | 7.1 g |
| Fiber | 1 g | 1.9 g |
| Sugars | 1.5 g | 3 g |
| Magnesium | 7% DV | 13% DV |
| Vitamin E | 10% DV | 20% DV |
Values are for plain smooth peanut butter. Brands with added sugar or oil vary a little.
How much is a tablespoon, really?
A level measuring tablespoon of peanut butter weighs about 16 g. A spoonful scooped with a regular spoon is often 20 to 25 g, which is 120 to 150 calories. If you are tracking calories, weigh it once to see what your usual spoonful looks like. Our grams to ounces converter helps with labels in ounces.
Natural vs regular peanut butter
| Natural | Regular (no-stir) | |
|---|---|---|
| Ingredients | Peanuts, sometimes salt | Peanuts, sugar, hydrogenated oil, salt |
| Oil separation | Yes, stir before use | No |
| Added sugar | 0 g | 1-3 g per serving |
| Calories | About the same | About the same |
The calories are nearly identical. The main differences are a little added sugar and fully hydrogenated oil in no-stir types. Fully hydrogenated oil does not contain meaningful trans fat.
“Reduced fat” peanut butter usually replaces some fat with sugar and starch, with almost no calorie saving.
Peanut butter vs almond butter
Per 2 tablespoons, almond butter has about the same calories, a little less protein (about 7 g), more fiber, calcium, magnesium and vitamin E, and usually costs more. Both are good choices.
Is peanut butter healthy?
In sensible portions, yes. Peanuts are high in unsaturated fat, which is linked to lower heart disease risk when it replaces saturated fat. See saturated vs unsaturated fat. Peanut butter is calorie-dense, so portion size is the main thing to watch.
For protein, 2 tablespoons provide about 7 g, similar to one egg. It is a useful addition to oatmeal or toast rather than a main protein source.
Frequently asked questions
How many calories in a peanut butter sandwich? About 350 to 400 with 2 tbsp peanut butter on two slices of bread, more with jam.
Does peanut butter need to be refrigerated? Regular peanut butter keeps at room temperature. Natural peanut butter lasts longer in the fridge, which also slows oil separation.
Is peanut butter good for weight loss? It is filling, but it is easy to overeat. Measure portions.
This article is general information, not medical advice.