Calories in Peanut Butter

2 tablespoons of peanut butter contains 188 calories with 7g carbs, 8g protein, and 16g fat.

188

calories

per 2 tbsp (32g)

Protein

Carbs

16g

Fat

Fiber

Nutrition Facts

Serving Size 2 tbsp (32g)

Calories188

% Daily Value*

Total Fat 16g21%

Saturated Fat 3g15%

Total Carbohydrate 7g3%

Dietary Fiber 2g7%

Total Sugars 3g

Protein 8g16%

Vitamin E 2.9mg19%

Niacin (B3) 4.2mg26%

Manganese 0.5mg24%

Magnesium 49mg12%

Phosphorus 107mg11%

* Percent Daily Values are based on a 2,000 calorie diet.

Serving Sizes

1 tbsp (16g)

16g

94 cal

2 tbsp (32g)

32g

188 cal

1/4 cup (64g)

64g

376 cal

1 tsp (5g)

30 cal

100g

588 cal

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About Peanut Butter

Peanut butter is one of the most beloved and controversial foods in the fitness world. Two tablespoons of natural peanut butter contain 188 calories, 8 grams of protein, 16 grams of fat, and 2 grams of fiber. The protein content is exceptional for a nut product — more than double most tree nuts.

The fat in peanut butter is primarily monounsaturated (heart-healthy), similar to olive oil. Most natural peanut butters contain only peanuts and salt, making them a clean, minimally processed food. Commercial peanut butters often add sugar, hydrogenated oils, and additives — always check ingredients and choose natural when possible.

Peanut butter is filling due to its protein, fat, and fiber combination. However, it is also calorie-dense — it is very easy to exceed the 2-tablespoon serving size. A heaping spoonful can easily be 250-300 calories. Portion control is essential for anyone tracking calories.

Despite being calorie-dense, peanut butter can absolutely fit into weight loss and muscle building diets when measured. It is also one of the most affordable protein sources per dollar. BasedHealth scans your exact serving size accurately.

Health Benefits of Peanut Butter

Exceptional protein content for a plant food (8g per 2 tbsp)

Heart-healthy monounsaturated fats

Very satiating due to combined protein, fat, and fiber

Affordable protein source for budget-conscious eaters

Contains resveratrol and niacin

Good source of vitamin E, magnesium, and potassium

Frequently Asked Questions

How many calories are in peanut butter?▼

2 tablespoons of peanut butter contains about 188 calories. One tablespoon has 94 calories.

How much protein is in peanut butter?▼

2 tablespoons of peanut butter contain 8 grams of protein — one of the highest protein nuts or seeds.

Is peanut butter good for weight loss?▼

Yes, in controlled portions. Peanut butter is highly satiating, so a reasonable serving helps reduce total daily calorie intake despite being calorie-dense.

Natural vs regular peanut butter?▼

Natural peanut butter contains only peanuts and salt. Regular peanut butter often adds sugar, palm oil, and preservatives. Natural is the healthier choice.

Is peanut butter keto friendly?▼

Natural peanut butter can fit into keto with 5g net carbs per 2 tbsp. Avoid varieties with added sugars, which can double the carb count.

Related Foods

Walnuts

185 cal

per 1 oz / 14 halves (28g)

Almonds

164 cal

per 1 oz / 23 almonds (28g)

Cheese

113 cal

per 1 oz cheddar (28g)

Milk

149 cal

per 1 cup whole (244g)

Greek Yogurt

100 cal

per 1 cup nonfat (227g)

Bread

69 cal

per 1 slice whole wheat (32g)

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