Nuts & Seeds
Peanut butter nutrition facts
A 2 undetermined tablespoon (36 g) serving of peanut butter provides 187 calories, 9 g protein, 13 g carbohydrate, and 12 g fat — about 19% of its calories from protein, 26% from carbohydrate, and 55% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 2 undetermined tablespoon (36 g) | Per 100 g |
|---|---|---|
| Calories | 187 | 520 |
| Protein | 9 g | 26 g |
| Total carbohydrate | 13 g | 36 g |
| Total fat | 12 g | 34 g |
Vitamins & minerals
Per serving (36 g)
- Vitamin E
- 3.25 mg
- Vitamin K
- 0.22 mcg
- Thiamin (B1)
- 0.10 mg
- Riboflavin (B2)
- 0.02 mg
- Niacin (B3)
- 5.26 mg
- Vitamin B6
- 0.11 mg
- Folate (DFE)
- 21.6 mcg
- Magnesium
- 61.2 mg
- Phosphorus
- 133 mg
- Zinc
- 1.01 mg
- Copper
- 0.21 mg
- Manganese
- 0.53 mg
- Selenium
- 2.70 mcg
Photo by personalgraphic.com on Unsplash
Selecting, storing & prepping peanut butter
- Selecting
- Natural peanut butter with oil separated on top is a sign it has no added stabilizers — a quick stir before the first use is normal, not a flaw.
- Storing
- Unopened, keeps for months in the pantry. Once opened, natural peanut butter keeps best refrigerated to prevent the oil from going rancid, while versions with added stabilizers can usually stay at room temperature.
- Prepping
- Letting refrigerated natural peanut butter sit at room temperature for a few minutes makes it easier to stir back together and spread.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 2 undetermined tablespoon (36 g), peanut butter is an excellent source of Niacin, Copper, Manganese, and Vitamin E and a good source of Protein, Magnesium, and Phosphorus.
% of the FDA Daily Value per 2 undetermined tablespoon (36 g) serving.
Key metrics
Nutrient density
Per 100 kcal, peanut butter delivers about 5% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More potassium than 95% of foods · 64% of nuts & seeds
- More protein than 94% of foods · 93% of nuts & seeds
- More magnesium than 94% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest nuts & seeds to peanut butter by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like peanut butter are lower in some essential amino acids. Eating nuts & seeds together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in peanut butter?
- A 2 undetermined tablespoon (36 g) serving of peanut butter has about 187 calories. Per 100 g, it has 520 calories — a very high calorie density.
- How much protein is in peanut butter?
- Peanut butter provides about 9 g of protein per 2 undetermined tablespoon (36 g) serving, which is 19% of the Daily Value — a good source.
- What are the macros in peanut butter?
- Per serving, peanut butter has roughly 9 g protein, 13 g carbohydrate, and 12 g fat. By calories, that is 19% protein, 26% carbohydrate, and 55% fat.
- Is peanut butter high in protein?
- Peanut butter has a protein density of about 5 g per 100 kcal, and 19% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in peanut butter?
- Per 2 undetermined tablespoon (36 g), peanut butter is a notable source of Niacin, Copper, Manganese, Vitamin E, Magnesium, and Phosphorus. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of peanut butter?
- Per 2 undetermined tablespoon (36 g), peanut butter has 187 calories, 9 g protein, 13 g carbohydrate, and 12 g fat, plus notable amounts of Niacin, Copper, Manganese, Vitamin E, Magnesium, and Phosphorus. See the full nutrition facts label above for every vitamin and mineral.
Use it
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 172458 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Peanut butter Nutrition Facts.” https://nutrifactshub.com/foods/peanut-butter