Calories in Peanut Butter: Nutrition Facts & Serving Sizes
Per 1 tbsp (16g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of peanut butter (16g) contains 94 calories with 3.8g of protein, 8g of fat, and 3.5g of carbs. Per 100g, peanut butter provides 590 calories, 24g of protein, 49.9g of fat, and 21.8g of carbs. It is one of the most calorie-dense foods in most kitchens. Despite the high calorie count, peanut butter delivers a strong macros profile with significant protein and healthy fats. The standout micronutrient is magnesium at 159mg per 100g (38% daily value), which supports muscle function and recovery. Peanut butter also has 13.7mg of niacin per 100g. For anyone on a bulk, peanut butter is one of the easiest ways to add calories to any meal. Spread it on toast, blend it into shakes, or eat it straight from the jar. On a cut, it is a food to measure carefully because the calories add up fast.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (16g) | 94.4 | 3.8g | 3.5g | 8g | 1.1g |
| 100g | 590 | 24g | 21.8g | 49.9g | 6.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 590 | 30% |
| Protein | 24g | 48% |
| Total Fat | 49.9g | 64% |
| Saturated Fat | 7.7g | 39% |
| Total Carbohydrates | 21.8g | 8% |
| Dietary Fiber | 6.6g | 24% |
| Sugars | 9.3g | 19% |
| Sodium | 203mg | 9% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 7.7g | 3% |
| Calcium | 41mg | 3% |
| Iron | 1.9mg | 11% |
| Potassium | 747mg | 16% |
| Vitamin B6 | 0.5mg | 29% |
| Magnesium | 159mg | 38% |
| Phosphorus | 317mg | 25% |
| Zinc | 2.8mg | 25% |
| Selenium | 7.5mcg | 14% |
| Folate | 92mcg | 23% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 13.7mg | 86% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Peanut Butter
Peanut butter is a calorie-dense food that provides a solid mix of protein, healthy fats, and micronutrients. The 24g of protein per 100g makes it one of the highest-protein plant-based foods, though it is not a complete protein on its own (it is low in methionine). Pairing it with bread or oats complements the amino acid profile.
The fat profile in peanut butter is favorable. Of the 49.9g of fat per 100g, about 23.6g is monounsaturated and 14.4g is polyunsaturated. These unsaturated fats support heart health and help with the absorption of fat-soluble vitamins.
The 159mg of magnesium per 100g is a major benefit for active people. Magnesium is involved in over 300 enzymatic reactions in the body, including muscle contraction, energy production, and protein synthesis. Many adults are deficient in magnesium, and peanut butter is a tasty way to increase intake.
Peanut butter also provides 9.1mg of vitamin E per 100g (61% daily value), an antioxidant that protects cells from oxidative damage. The 747mg of potassium per 100g further supports muscle function and electrolyte balance.
For practical use, peanut butter shines in bulking diets. Two tablespoons (32g) in a protein shake adds 189 calories and 7.6g of protein without significantly changing the taste. It also works as a quick snack on rice cakes, in overnight oats, or mixed into yogurt bowls.
Dietary Considerations
Peanut butter is naturally gluten-free (check labels for cross-contamination), vegan, and dairy-free. It is not keto-friendly in large amounts due to its carb content (21.8g per 100g), but a tablespoon or two can fit within keto macros. For weight loss, peanut butter requires strict portion control. At 590 calories per 100g, it is very easy to over-eat. Always measure with a tablespoon rather than eyeballing. Choose natural peanut butter (ingredients: peanuts, salt) over commercial brands with added sugar and hydrogenated oils. If you have a peanut allergy, almond butter is the closest alternative with a similar nutritional profile.
Daily Intake (100g)
100g of peanut butter provides 30% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in peanut butter?
One tablespoon (16g) of peanut butter has 94 calories. Per 100g, peanut butter contains 590 calories. Two tablespoons (a common serving) is about 189 calories. It is one of the most calorie-dense everyday foods.
Is peanut butter good for weight loss?
Peanut butter can work for weight loss if you measure your portions. The protein (3.8g per tbsp) and fat (8g per tbsp) keep you satisfied, but the calorie density (94 cal per tbsp) means small amounts add up fast. Stick to 1 to 2 tablespoons per serving and track it carefully.
How much protein in peanut butter?
Peanut butter has 24g of protein per 100g. One tablespoon (16g) provides 3.8g of protein. While it is relatively high in protein for a plant food, it is not a complete protein, so pair it with grains or other foods to get all essential amino acids.
Is peanut butter healthy or fattening?
Peanut butter is nutritious but calorie-dense. The fats are mostly healthy (monounsaturated and polyunsaturated), and it provides magnesium, vitamin E, and niacin. It becomes fattening only when eaten in excess. Measure your portions and choose natural peanut butter without added sugars or hydrogenated oils.
How much peanut butter should I eat per day?
For most people, 1 to 2 tablespoons (16 to 32g) per day is a good amount. This gives you 94 to 189 calories and 3.8 to 7.6g of protein. On a bulk, you can eat more. On a cut, stick to one measured tablespoon to keep calories in check.
What is the difference between natural and regular peanut butter?
Natural peanut butter typically contains just peanuts and salt, with no added sugar or hydrogenated oils. Regular commercial peanut butter often adds sugar, palm oil, and other ingredients. Nutritionally, natural peanut butter is the better choice. The calorie difference is small, but natural versions have a cleaner ingredient list.
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