Peanut Butter Nutrition Facts: Calories, Vitamins & Minerals
Peanut Butter nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: tablespoon, 16 g |
|---|---|---|
| Calories | 588 kcal | 94 kcal |
| Energy (kilojoules) | 2,460 kJ | 394 kJ |
| Protein | 25 g | 4 g |
| Fat | 50 g | 8 g |
| incl. saturated | 10 g | 1.6 g |
| Total carbohydrates | 20 g | 3.1 g |
| incl. sugars | 9 g | 1.4 g |
| incl. fiber | 6 g | 1 g |
| Salt | 1.2 g | 0.2 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
588 kcal (2,460 kJ) per 100 g · P/F/C 25/50/20 g
Serving (tablespoon, 16 g) — 94 kcal (394 kJ) · Nutri-Score C
Per 100 g: sugar: medium saturated fat: high salt: medium fiber: high
Is peanut butter healthy?
In moderation. Peanut butter sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Mostly unsaturated fat: saturated fat is 20% of the fat — 1.6 g per serving.
- Fiber: 6 g per 100 g, 1 g per serving.
Against
- Calorie-dense: 588 kcal per 100 g — a serving (tablespoon, 16 g) is 94 kcal.
A typical serving (tablespoon, 16 g) has 94 kcal, 4 g protein, 8 g fat and 3.1 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Peanut butter is ground peanuts: protein and unsaturated fat. The best jars contain just peanuts and maybe salt; a serving is a tablespoon or two.
protein 17%fat 74%carbs 9%
Vitamins and minerals in peanut butter
Per 100 g, the standouts are niacin — 13 mg, 82% of the Daily Value (#1 of 16 in our nuts & seeds section); manganese — 1.7 mg, 72% of the Daily Value; vitamin E — 9.1 mg, 61% of the Daily Value.
| Nutrient | Per 100 g | Serving: tablespoon, 16 g | % DV |
|---|---|---|---|
| Vitamin E | 9.1 mg | 1.5 mg | 10% |
| Thiamin (B1) | 0.15 mg | 0.02 mg | 2% |
| Riboflavin (B2) | 0.19 mg | 0.03 mg | 2% |
| Niacin (B3) | 13 mg | 2.1 mg | 13% |
| Vitamin B6 | 0.44 mg | 0.07 mg | 4% |
| Folate (B9) | 87 mcg | 14 mcg | 3% |
| Potassium | 558 mg | 89 mg | 2% |
| Calcium | 49 mg | 7.8 mg | 1% |
| Magnesium | 168 mg | 27 mg | 6% |
| Phosphorus | 335 mg | 54 mg | 4% |
| Iron | 1.7 mg | 0.28 mg | 2% |
| Zinc | 2.5 mg | 0.4 mg | 4% |
| Copper | 0.42 mg | 0.07 mg | 8% |
| Manganese | 1.7 mg | 0.27 mg | 12% |
| Selenium | 4.1 mcg | 0.66 mcg | 1% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Peanut butter, smooth style, without salt” (FDC ID 172470, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Peanut Butter calories by weight, 5–50 g
15 g of peanut butter has 88 calories and 20 g has 118. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 5 g | 29 | 1.3 / 2.5 / 1 | 0.3 |
| 10 g | 59 | 2.5 / 5 / 2 | 0.6 |
| 15 g | 88 | 3.8 / 7.5 / 2.9 | 0.9 |
| 16 g — typical serving | 94 | 4 / 8 / 3.1 | 1 |
| 20 g | 118 | 5 / 10 / 3.9 | 1.2 |
| 30 g | 176 | 7.5 / 15 / 5.9 | 1.8 |
| 50 g | 294 | 13 / 25 / 9.8 | 3 |
Free to reuse with a link to the source, CC BY 4.0
Calories in peanut butter by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (5.3 g) | 31 | 1.3 / 2.7 / 1 |
| 1 tablespoon (16 g) | 94 | 4 / 8 / 3.1 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
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Peanut Butter: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Peanuts | 567 | 26 / 49 / 16 |
| Roasted salted peanuts | 587 | 24 / 50 / 21 |
| Peanut butter | 588 | 25 / 50 / 20 |
How much movement is one serving?
A serving (tablespoon, 16 g) is 94 kcal — roughly 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Peanut Butter: swaps and alternatives
Peanut butter has a fair amount of sugar (9 g per 100 g), a lot of saturated fat (10 g per 100 g) and a fair amount of salt (1.2 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than peanut butter
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 16 g, a typical serving of peanut butter.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sugar, g |
|---|---|---|---|---|---|
| Peanut Butter | C | 94 | 4 | 1 | 1.4 |
| Almonds | A | 93 | 3.4 | 2 | 0.7 |
| Pistachios | A | 90 | 3.2 | 1.7 | 1.2 |
| Almond Butter | A | 98 | 3.4 | 1.6 | 0.7 |
Peanut Butter vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Flax Seeds | 534 | 18 / 42 / 29 |
| Cashews | 553 | 18 / 44 / 30 |
| Pumpkin Seeds | 559 | 30 / 49 / 11 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Hazelnuts | 628 | 15 / 61 / 17 |
| Walnuts | 654 | 15 / 65 / 14 |
Peanut Butter: head-to-head comparisons
FAQ
How many calories are in 100 g of peanut butter?
100 g of peanut butter has 588 calories, with 25 g protein, 50 g fat and 20 g carbohydrates (6 g fiber).
How many calories are in a serving of peanut butter?
A serving (tablespoon, 16 g) has 94 calories: 4 g protein, 8 g fat and 3.1 g carbs.
What are the macros of peanut butter?
Per 100 g: 25 g protein, 20 g carbs and 50 g fat. By calories that's about 17% protein, 9% carbs and 74% fat.
How long do you have to walk to burn a serving of peanut butter?
About 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person — that's the 94 calories in a serving (tablespoon, 16 g).
What vitamins and minerals are in peanut butter?
Per 100 g, peanut butter is richest in niacin (13 mg, 82% DV), manganese (1.7 mg, 72% DV), vitamin E (9.1 mg, 61% DV) — from USDA FoodData Central record 172470.
How many calories are in a tablespoon of peanut butter?
A level US tablespoon (14.8 ml, about 16 g) has 94 calories; a teaspoon (4.9 ml, 5.3 g) has 31.
How much fiber is in peanut butter?
100 g of peanut butter has 6 g of fiber; a serving (tablespoon, 16 g) has 1 g — 4% of the 25 g a day the WHO recommends.
How do the calories in peanut butter change with the type?
Per 100 g it ranges from 567 kcal (peanuts) to 588 kcal (peanut butter).