Food calories
How many calories in peanut butter?
Last updated: July 10, 2026
Short answer: a 2-tablespoon (32 g) serving of peanut butter has188 calories, with 8 g protein, 6 g carbs, 16 g fat, and2 g fiber. That works out to about 94 calories per tablespoonand 588 calories per 100 g. It is calorie-dense but filling — always check the label for added sugar and oil.
Peanut butter is one of those foods that is genuinely good for you and genuinely easy to overeat. It is high in protein, fiber, and heart-healthy unsaturated fat, and it is naturally rich in potassium and magnesium. But because it is so energy-dense, the difference between a level spoon and a heaping one can be a hundred calories — which is why weighing your portion matters more here than with most foods.
Peanut butter nutrition by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tbsp (16 g) | ~94 kcal | 4 g | 3 g | 8 g |
| 2 tbsp (32 g) | 188 kcal | 8 g | 6 g | 16 g |
| 100 g | 588 kcal | 25 g | 19 g | 50 g |
The 2-tablespoon (32 g) serving is what you will see on most jar labels, and it also carries2 g of fiber. Values vary a little between smooth, crunchy, and natural brands, and reduced-fat versions swap fat for added sugar and starch — so calories often stay similar even when the fat drops. When in doubt, trust the label on your jar.
How peanut butter fits your calorie goal
Whether peanut butter helps or hurts your goal comes down to portion size. At 188 calories per 2 tablespoons, it can be a smart choice on a diet — the protein and fiber keep you full — or a silent calorie leak if you free-pour it onto toast. Start by finding your daily target with thecalorie calculator, then decide how peanut butter fits.
- For weight loss: its high satiety makes it useful on a calorie deficit, but measure it — a level tablespoon at ~94 calories is a friendlier portion than a heaping scoop.
- For muscle: 8 g of protein and dense calories per serving make it an easy way to add energy and protein when you are eating in a surplus.
- For macros: peanut butter leans heavily toward fat (16 g in a serving), so it counts most against your fat budget. See calories in protein, carbs & fat for how that adds up.
Log peanut butter in seconds
The tricky part with peanut butter isn't the calorie count — it's knowing how much you actually scooped. The MyPlate app lets you log it by photo or barcode, so a spoonful of peanut butter goes into your day accurately instead of as a guess. Snap it, confirm the portion, and move on. For more everyday numbers, browsecalories in common foods.
Frequently asked questions
How many calories in 1 tablespoon of peanut butter?
One level tablespoon of peanut butter has about 94 calories. That comes with roughly 4 g of protein, 3 g of carbs, and 8 g of fat. Most people scoop more than a level tablespoon, though, so if you are tracking closely it is worth weighing it — a heaping spoon can easily be 1.5 to 2x that number.
How many calories in 2 tablespoons of peanut butter?
Two tablespoons (32 g), the standard serving on most jars, has 188 calories, with 8 g protein, 6 g carbs, 16 g fat, and 2 g fiber. Per 100 g, peanut butter comes to about 588 calories, which shows just how calorie-dense it is — a small amount packs a lot of energy.
Is peanut butter good for weight loss?
It can be. Peanut butter is high in protein, fiber, and healthy fats, which makes it very filling and can help curb cravings on a calorie deficit. The catch is that it is calorie-dense — 188 calories in just 2 tablespoons — so it is easy to overeat. Measure your portion instead of eyeballing it, choose a natural jar without added sugar or oil, and it fits weight loss just fine.
How much protein and fat is in peanut butter?
A 2-tablespoon (32 g) serving has 8 g of protein and 16 g of fat, plus 6 g of carbs and 2 g of fiber. The fat is mostly the heart-healthy unsaturated kind, and peanut butter is also naturally high in potassium and magnesium. If you want the full picture on how those macros add up in calories, see our guide on calories in protein, carbs & fat.