How Many Calories in Peanut Butter? Nutrition & Macros

One tablespoon of peanut butter (32g) contains approximately 191 calories. Per 100g, smooth peanut butter has 598 calories. Two tablespoons (64g, 383 kcal) is a common serving for a sandwich. Peanut butter is very calorie-dense — mostly from healthy fats (51.36g per 100g).

Peanut butter has 22.21g of protein per 100g — comparable to meat. One tablespoon (32g) provides about 7.1g of protein. Two tablespoons give you 14.2g — about as much as 2 eggs. Not complete protein (low in methionine) but excellent when paired with bread or oats.

Peanut butter is very calorie-dense at 598 kcal per 100g, so portion control is critical. However, the combination of protein (22g), fat (51g), and fiber (5g) creates strong satiety. One tablespoon (191 kcal) on toast is satisfying. Studies show peanut butter consumers don't tend to gain weight when portions are controlled.

Peanut butter has 51.36g of total fat per 100g, of which 10.33g is saturated. One tablespoon (32g) has about 16.4g of fat. Most of the fat is heart-healthy monounsaturated and polyunsaturated. Fat provides about 77% of peanut butter's calories.

Peanut butter: 598 kcal, 22.2g protein, 51.4g fat per 100g. Almond butter: ~614 kcal, 21g protein, 56g fat. Very similar nutritionally. Almond butter has more vitamin E and magnesium. Peanut butter has more protein and is much cheaper. Both are excellent nut butter choices.

A reasonable amount is 1-2 tablespoons (32-64g, 191-383 kcal). This provides good protein and healthy fats without excessive calories. Two tablespoons with bread makes a satisfying meal at about 450-500 kcal total. Going beyond 3 tablespoons daily adds 570+ kcal — nearly a quarter of most daily budgets.