Calories in Peanut Butter: Per Tablespoon and Serving
Two tablespoons of peanut butter have about 190 kcal and 7 g protein. See calories per teaspoon and tablespoon, powdered PB and common snacks.
By Ayoub Farid · · 3 min read
Quick answer: a standard serving of peanut butter, 2 tablespoons (32 g), has about 190 calories, 7–8 g of protein, 16 g of fat and 7 g of carbs. One tablespoon is about 95 kcal.
Peanut butter calories by amount
| Amount | Weight | Calories |
|---|---|---|
| 1 teaspoon | ~5 g | ~30 |
| 1 level tablespoon | ~16 g | ~95 |
| 1 heaping tablespoon | ~25–30 g | ~150–175 |
| 2 tablespoons (serving) | ~32 g | ~190 |
| Per 100 g | 100 g | ~590 |
The difference between a level and a heaping spoon is the main reason peanut butter is underestimated.
Types compared (per 2 tbsp)
| Type | Approx. calories | Notes |
|---|---|---|
| Regular, smooth or crunchy | ~190 | Similar |
| Natural (peanuts + salt) | ~190 | No added sugar or oil |
| Reduced-fat | ~190 | Fat replaced by sugar; similar calories |
| Powdered peanut butter, reconstituted | ~60–70 | Most fat removed |
| Almond butter | ~195 | Comparable |
Peanut butter snacks
| Snack | Approx. calories |
|---|---|
| Apple + 1 tbsp PB | ~190 |
| Banana + 1 tbsp PB | ~200 |
| Toast + 1 tbsp PB | ~170–190 |
| PB&J sandwich | ~350–400 |
| Celery + 2 tbsp PB | ~200 |
Is peanut butter good for weight loss?
It can be. Peanut butter is filling and has protein and healthy fats, but it's calorie-dense and easy to over-pour. Measure it a few times so your eye learns what a tablespoon looks like. For more filling, lower-calorie protein, see high-protein low-calorie foods.
Getting the flavor for fewer calories
- Measure, then spread thin: one level tablespoon covers a slice of toast if you spread it while the toast is warm.
- Mix with Greek yogurt for a dip: 1 tbsp peanut butter + 3 tbsp yogurt gives a creamy, higher-protein spread.
- Try powdered peanut butter in smoothies and oats; it has about a third of the calories.
- Drizzle instead of dollop: warm it for a few seconds and drizzle over fruit or oatmeal.
Peanut butter and protein
Two tablespoons give about 7–8 g protein but 16 g fat, so peanut butter is mainly a fat source. If protein is your goal, pair it with something protein-rich: a slice of toast with peanut butter and a glass of milk, or apple slices with peanut butter plus a cheese stick.
What a tablespoon looks like
A level measuring tablespoon is about the size of the top of your thumb. Most people's "spoonful" from the jar is closer to 1½–2 tablespoons.
Track it
Spreads are hard for any photo scanner to measure. If you know you used two level tablespoons, edit the value in Nutora. More: calories in almonds, calories in bread.
Frequently asked questions
How many calories are in a spoonful of peanut butter?
About 95 kcal for a level tablespoon and up to ~175 kcal for a heaping one.
Is peanut butter a good source of protein?
It has about 7–8 g per 2 tbsp, but more fat than protein. It's a moderate protein source.
Is natural peanut butter lower in calories?
No, it's about the same; it just has fewer additives.
How much peanut butter should I eat per day?
A common serving is 1–2 tablespoons, depending on your calorie target.
Track it with a photo
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