Peanut Butter Nutrition Facts: Calories, Macros & Health Benefits

Summary: One two tablespoons (32g) of peanut butter contains 202 calories, 7.7g protein, 7.3g carbs, and 15.8g fat. Peanut Butter is a good source of saturated fat, magnesium, phosphorus.

How Many Calories Are in Peanut Butter?

One two tablespoons (32g) of peanut butter contains 202 calories. Here’s the complete nutrition breakdown:

Peanut Butter Nutrition Facts & Health Benefits

Is Peanut Butter Good for You?

Yes, peanut butter is nutrient-dense and beneficial for most people. Two tablespoons provide 7.7g of protein (15% daily value) for muscle support, 15.8g of healthy fats for heart health, and 61.8mg of magnesium (15% daily value) for energy and inflammation management. Its low glycemic index of 14 also makes it a stable choice for blood sugar control.

Key Health Benefits of Peanut Butter

• High in Plant-Based Protein: With 7.7g of protein per serving, peanut butter supports muscle growth and repair, making it ideal for post-workout nutrition and plant-based diets.

• Rich in Magnesium: Peanut butter delivers 61.8mg of magnesium (15% daily value), a mineral essential for muscle function, energy production, and reducing inflammation throughout the body.

• Heart-Healthy Fats: The 15.8g of total fat is primarily unsaturated, supporting cardiovascular health and nutrient absorption without raising cholesterol (0mg per serving).

• Gut-Friendly Fiber: Two tablespoons contain 2.0g of dietary fiber, promoting digestive health and regular bowel function while feeding beneficial gut bacteria.

• Low Glycemic Impact: With a glycemic index of just 14, peanut butter causes minimal blood sugar spikes, making it suitable for sustained energy and weight management.

Peanut Butter vs Almond Butter

Peanut butter and almond butter are both nutrient powerhouses, but they have distinct profiles. Peanut butter offers more protein (7.7g vs 6g) and is slightly lower in fat, while almond butter contains more fiber and vitamin E. Both are excellent plant-based protein sources, though peanut butter is typically more affordable and protein-dense per serving.

Frequently Asked Questions

How many calories are in peanut butter?

Two tablespoons of peanut butter contain 202 calories, making it a calorie-dense food that works best in measured portions as part of a balanced diet.

Is peanut butter good for weight loss?

Yes, peanut butter can support weight loss when consumed in moderation. Its high protein (7.7g per serving) and fiber (2.0g) promote satiety and help control appetite, reducing overall calorie intake.

Does peanut butter raise blood sugar?

No, peanut butter has a very low glycemic index of 14, meaning it causes minimal blood sugar spikes and provides sustained energy without triggering insulin surges.

Is peanut butter vegan and gluten-free?

Yes, natural peanut butter is both vegan and gluten-free, making it suitable for plant-based and gluten-sensitive diets. Always check labels for added ingredients in commercial varieties.

How much protein is in peanut butter?

Two tablespoons of peanut butter contain 7.7g of protein (15% of the daily value), making it an excellent plant-based protein source for muscle building and recovery.

How to Track Peanut Butter Nutrition with Gram

The Gram app makes tracking peanut butter nutrition effortless using AI-powered food recognition—simply photograph your serving and get instant nutritional data. View detailed breakdowns of protein, healthy fats, magnesium, and other key nutrients to monitor your intake against daily goals and optimize your diet for your health objectives.

Nutrition data sourced from USDA FoodData Central. Track peanut butter and thousands of other foods with the Gram app.