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27 Dec 2021

Calories in Peanut Butter

Peanut butter is a popular bread spread with tons of micronutrients and a mouth-watering flavour. Although many people who are allergic to peanuts cannot consume peanut butter, for others, it’s a good source of vitamins and minerals. It’s also a lucrative option for vegans to get their daily intake of proteins, B-complex vitamins and antioxidants. If you are gluten conscious and want to stay away from bread, peanut butter goes really well with fruits such as bananas and apples! Below let’s look at some nutrition facts regarding calories in peanut butter.

1 tbsp Peanut Butter Calories

94 Calories


3.13 grams (12 percent)


4.01 grams (16 percent)


8.06 grams (72 percent)


Potassium - 104 mg

Calcium - 7 mg

Iron - 0.3 mg

How Many Calories Does Peanut Butter Have?

Peanut butter is easily available in the market under various brands but it can also be prepared at home. The popular spread has a smooth and rich texture that just melts into your mouth! But if you are mindful of the calories you consume per day, let us help you understand the number of calories present in different servings and portion sizes of peanut butter:

Portion Size


Peanut butter calories in 1 tbsp (16 g)


2 tbsp or spoonful of peanut butter calories (32 g)


1 spoonful of peanut butter calories (16 g)


Calories in peanut butter (100 g)


Calories in peanut butter 1 cup (258 g)


1 tablespoon peanut butter calories (reduced fat 14 g)


2 tbsp peanut butter calories (reduced fat 32 g)


Calories in Common Food Items With Peanut Butter

Peanut butter is a delicious spread that isn’t restricted to be eaten with just bread! So, you can have peanut butter with fruits, oats, honey as well as a cookie! Its rich taste is a good combination with numerous items and you shall even find recipes of proteins like a chicken prepared with peanut butter. Here are a few peanut butter items with the number of calories:

Type of Servings & Portion Size


1 tbsp peanut butter & jelly calories


Calories in peanut butter sandwich


Calories in peanut butter & jelly sandwich


Calories in 1 peanut butter cookie (medium)


Banana with 1 tbsp peanut butter calories


1 spoon of peanut butter with honey oatmeal calories


Calories in peanut butter filled sandwich cracker


Health Benefits of Peanut Butter

Now that you have looked at the calories in peanut butter, here are some health benefits of including it in your diet:

  • High Vitamin & Mineral Content

Though it may seem quite surprising, peanut butter is a good source of numerous vitamins and minerals. If you were to consider 100 grams of peanut butter, it has the following vitamins and minerals:

  • Vitamine B6

  • Vitamin B3

  • Vitamin E

  • Copper

  • Manganese

  • Folate

  • Magnesium

  • Phosphorus

  • Zinc

  • Provides Plenty of Antioxidants

The popular and delicious spread has antioxidants such as p-coumaric acid and resveratrol. Both of these antioxidants have been shown to offer health benefits in animals and might be useful to us as well.

  • Good Source of Calories

Many fitness enthusiasts and bodybuilders include peanut butter in their diet due to its high-calorie and unsaturated fat content. So, if you want to increase your calorie intake and require a good protein source that is appetising, peanut butter can be the one!

  • Helps Manage Blood Sugar

Peanut butter has a relatively low carbohydrate content and consuming it causes no increase in blood glucose levels. However, such peanut butter has no added sugars. The American Diabetes Association recommends adding monounsaturated fats in your diet instead of saturated fats, including items like peanut butter and peanuts.

  • May Improve Heart Health

Peanut butter has nutrients like niacin, monounsaturated and polyunsaturated fats (MUFAs & PUFs), vitamin E, etc. Thus, peanut butter is a heart-healthy alternative with good proportions of unsaturated fats.

How Much Peanut Butter Should You Consume Every Day?

Peanut butter is known to have various micronutrients, minerals, unsaturated fats and vitamins. Thus, you can add it to your balanced diet routine to get a decent source of such nutrients. You can consume two tablespoons of peanut butter a day for a good amount of proteins, fats and calories. But ensure to keep a tab on the portion sizes due to its high-calorie content. If you stick to the right serving size, peanut butter can help with the feeling of fullness!

Wrapping it up!

The addition of peanut butter to your diet can make your food more appetising without a doubt! If you are an oats lover, peanut butter can really liven up your morning breakfast. However, it is advised to keep the quantity of fats and calories of peanut butter in mind. To be on track with your health goals and maintain a healthy diet, you can check your BMR and BMI online with ease!

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FAQs on Calories in Peanut Butter

  • ✔️How many calories are in a spoonful of peanut butter?

    One spoonful of peanut butter has 94 calories, 8.06 grams of fats, 3.13 grams of carbs, 4.01 grams of proteins and 1 gram of fibre.

  • ✔️Are 2 tablespoons of peanut butter too much?

    It depends on your health goals and how many calories you want to consume per week. But it is recommended to have 2 to 3 servings of 2 tablespoons of peanut butter a couple of times per week to maintain a healthy intake.

  • ✔️Can I gain weight by eating peanut butter?

    If you consume peanut butter as part of a balanced diet, then you might not gain weight by eating it. However, it is recommended to consume peanut butter in moderation.

  • ✔️Can I have peanut butter with oats?

    Yes. You can add peanut butter to your oats along with other ingredients for a yummy meal.

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