Peanut Butter Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 588

Calories from Fat 454

% Daily Value*

Total Fat 50.4g65%

Total Carbohydrate 20g7%

Dietary Fiber 6g21%

Sugars 9.2g18%

Protein 25.1g50%

Sodium 17mg1%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 25.1g

Carbs 20g

Fat 50.4g

Source: USDA FoodData Central.

100 g

588 kcal 25.1g protein 20g carbs 50.4g fat

2 tablespoons (32 g)

188 kcal 8g protein 6.4g carbs 16.1g fat

1 tablespoon (16 g)

94 kcal 4g protein 3.2g carbs 8.1g fat

1/4 cup (64 g)

376 kcal 16.1g protein 12.8g carbs 32.3g fat

Peanut Butter FAQ

Is peanut butter good for weight loss?

Peanut butter can support weight loss if portions are controlled. At 588 cal/100 g, it's calorie-dense. However, 2 tablespoons (32 g, 190 cal) provides protein, healthy fats, and keeps you full. Measure portions carefully.

Is peanut butter high in protein?

Moderate. Peanut butter has 25 g of protein per 100 g. A 2-tablespoon serving gives 8 g of protein. It's decent but not as protein-efficient as lean meats due to its high calorie content.

How many calories are in peanut butter?

Peanut butter has about 588 calories per 100 g. A standard 2-tablespoon (32 g) serving has approximately 190 calories, 16 g of fat, 7 g of carbs, and 8 g of protein.

Is peanut butter healthy?

Yes, in moderation. Natural peanut butter provides healthy monounsaturated fats, protein, fiber, vitamin E, magnesium, and niacin. Choose varieties with only peanuts and salt.

Is peanut butter keto-friendly?

In small portions, yes. With 4 g of net carbs per 2-tablespoon serving, peanut butter fits keto. Stick to natural varieties without added sugar. Almond butter is also a good keto option.

Natural vs regular peanut butter?

Natural peanut butter (just peanuts, maybe salt) is healthier. Regular brands add hydrogenated oils, sugar, and preservatives. The oil separation in natural PB is normal — just stir.

Is peanut butter good for building muscle?

Peanut butter helps with muscle building by providing calorie-dense nutrition, protein, and healthy fats. It's especially useful for those who struggle to eat enough calories for muscle gain.

How much peanut butter per day is healthy?

1-2 tablespoons (16-32 g) per day is a healthy amount. This provides benefits without excessive calories. If gaining weight, you can eat more. If losing, stick to measured portions.

Does peanut butter have omega-3?

Very little. Peanut butter is rich in omega-6 fats, not omega-3. For omega-3, choose walnut butter or add chia/flax seeds to your peanut butter toast.

Is peanut butter good before a workout?

Peanut butter on toast or with a banana makes a great pre-workout snack 1-2 hours before exercise. It provides sustained energy from fats and carbs plus protein for muscle support.

Can peanut butter cause weight gain?

Yes, if overconsumed. Peanut butter is calorie-dense (588 cal/100 g) and easy to overeat. Measure portions with a tablespoon. Eating directly from the jar is a common mistake.

Is peanut butter safe for diabetics?

Yes. Natural peanut butter has a low glycemic index and the fats/protein help slow blood sugar absorption. It's a good snack for diabetics when paired with apple slices or celery.