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How Many Calories in Peanut Butter?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 170 kcal | 6.3g |
| 100g | 598 kcal | 22.2g |
| 1 tablespoon | 96 kcal | 3.6g |
A peanut butter contains 598 calories per 100g. A typical 1 tablespoon (16g) provides about 96 calories. Peanut Butter is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Peanut Butter Nutrition Facts
| Nutrient | Per 100g | Per serving (16g) |
|---|---|---|
| Calories | 598 kcal | 96 kcal |
| Protein | 22.2g | 3.6g |
| Carbohydrates | 22.3g | 3.6g |
| of which Sugars | 10.5g | 1.7g |
| Fat | 51.4g | 8.2g |
| of which Saturates | 10.3g | 1.6g |
| Fibre | 5.0g | 0.8g |
| Sodium | 426.0mg | 68mg |
| Potassium | 558.0mg | 89mg |
| Calcium | 49.0mg | 8mg |
| Iron | 1.7mg | 0.3mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 4.1µg | 1µg |
| Riboflavin (B2) | 0.2mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (44% DV) — an excellent source
- A good source of fibre (18% DV)
- High in fat (66% DV) — an excellent source
- A good source of potassium (12% DV)
- A good source of riboflavin (B2) (15% DV)
- High in saturated fat (52% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 30% DV
- Protein: 44% DV
- Carbohydrates: 8% DV
- Fibre: 18% DV
- Fat: 66% DV
- Saturated fat: 52% DV
- Sodium: 19% DV
- Potassium: 12% DV
- Calcium: 4% DV
- Iron: 9% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 7% DV
- Riboflavin (B2): 15% DV
High-protein options alongside peanut butter
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Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does peanut butter fit your diet?
High-protein diets
At 22.2g of protein per 100g, peanut butter clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Fibre intake
Peanut Butter provides 5.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Moderation note
Peanut Butter is relatively energy-dense (598 kcal/100g) with 10.3g of saturated fat per 100g — fine as part of a varied diet, worth weighing rather than eyeballing if you're watching saturated fat intake specifically.
Frequently Asked Questions
How many calories in peanut butter per 100g?
Peanut Butter contains 598 calories per 100g, based on USDA reference data.
Is peanut butter high in calories?
A 1 tablespoon of peanut butter (16g) has around 96 calories — roughly 5% of a 2,000-calorie daily intake.
Is peanut butter good for weight loss?
Peanut Butter is fairly calorie-dense at 598 calories per 100g, so portion size matters when losing weight. A 1 tablespoon provides about 96 calories.
How much protein is in peanut butter?
Peanut Butter contains 22.2g of protein per 100g.
Is peanut butter a good source of fibre?
Yes — peanut butter provides 5.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does peanut butter compare to peanut butter, smooth style, without salt?
Peanut Butter has 598 calories per 100g, close to peanut butter, smooth style, without salt at 598 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of peanut butter for 20g of protein?
With 22.2g of protein per 100g, you'd need roughly 90g of peanut butter to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to peanut butter by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Peanut Butter (this page) | 598 kcal | 22.2g | 22.3g | 51.4g |
| Peanut Butter, Smooth Style, without Salt | 598 kcal | 22.2g | 22.3g | 51.4g |
| Peanuts, All Types, Oil-roasted, with Salt | 599 kcal | 28.0g | 15.3g | 52.5g |
| Peanuts, All Types, Oil-roasted, without Salt | 599 kcal | 28.0g | 15.3g | 52.5g |
| Peanut Butter, Chunky, Vitamin and Mineral Fortified | 593 kcal | 26.1g | 17.7g | 51.5g |
| Peanut Butter, Smooth, Vitamin and Mineral Fortified | 591 kcal | 25.7g | 18.8g | 50.8g |
| Peanut Butter, Reduced Sodium | 590 kcal | 24.0g | 21.8g | 49.9g |
More kit for peanut butter tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.