Peanut butter nutrition facts

Peanut butter (2 tbsp, 32 g) has 191 calories, 7.1 g protein, 1.6 g fiber, 16.4 g fat. It is an excellent source of niacin (26% DV), manganese (23% DV) and a good source of vitamin E and copper.

Niacin 26% DV Manganese 23% DV Vitamin E 19% DV Copper 15% DV Protein 14% DV

#2 of 31 legumes for vitamin E #4 of 39 legumes for monounsaturated fat #12 of 40 legumes for polyunsaturated fat #7 of 36 legumes for niacin #22 of 39 legumes for magnesium #27 of 33 legumes for manganese

Nutrition Facts

Serving size2 tbsp (32 g)

Calories191

Total Fat 16.4g21%

Saturated Fat 3.3g17%

Trans Fat 0.02g

Cholesterol 0mg0%

Sodium 5mg0.2%

Total Carbohydrate 7.1g2.6%

Dietary Fiber 1.6g5.7%

Total Sugars 3.4g

Protein 7.1g14%

Vitamin D 0µg0%

Calcium 16mg1.2%

Iron 0.6mg3.1%

Potassium 179mg3.8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 14%
■ Fat 72%
■ Carbohydrate 14%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.4

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 37 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in peanut butter

Nutrient	Per 2 tbsp	% Daily Value
Macronutrients
Calories	191 kcal	9.6%
Protein	7.1 g	14%
Total fat	16.4 g	21%
Carbohydrate	7.1 g	2.6%
Fiber	1.6 g	5.7%
Sugars	3.4 g	no DV
Fats
Saturated fat	3.3 g	17%
Trans fat	0.02 g	no DV
Monounsaturated fat	8.3 g	no DV
Polyunsaturated fat	4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	3.92 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.05 mg	4%
Riboflavin (B2)	0.06 mg	4.7%
Niacin (B3)	4.2 mg	26%
Pantothenic acid (B5)	0.36 mg	7.3%
Vitamin B6	0.14 mg	8.3%
Folate (DFE)	28 µg	7%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	2.91 mg	19%
Vitamin D	0 µg	0%
Vitamin K	0.1 µg	0.1%
Choline	20 mg	3.7%
Minerals
Sodium	5 mg	0.2%
Calcium	16 mg	1.2%
Iron	0.6 mg	3.1%
Magnesium	54 mg	13%
Phosphorus	107 mg	8.6%
Potassium	179 mg	3.8%
Zinc	0.8 mg	7.3%
Copper	0.14 mg	15%
Manganese	0.53 mg	23%
Selenium	1.3 µg	2.4%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	0 g	no DV
Amino acids
Tryptophan	0.074 g	no DV
Threonine	0.168 g	no DV
Isoleucine	0.197 g	no DV
Leucine	0.495 g	no DV
Lysine	0.218 g	no DV
Methionine	0.085 g	no DV
Phenylalanine	0.385 g	no DV
Valine	0.25 g	no DV
Histidine	0.178 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	598 kcal	30%
Protein	22.2 g	44%
Total fat	51.4 g	66%
Carbohydrate	22.3 g	8.1%
Fiber	5 g	18%
Sugars	10.5 g	no DV
Fats
Saturated fat	10.3 g	52%
Trans fat	0.07 g	no DV
Monounsaturated fat	25.9 g	no DV
Polyunsaturated fat	12.5 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	12.26 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.15 mg	12%
Riboflavin (B2)	0.19 mg	15%
Niacin (B3)	13.1 mg	82%
Pantothenic acid (B5)	1.14 mg	23%
Vitamin B6	0.44 mg	26%
Folate (DFE)	87 µg	22%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	9.1 mg	61%
Vitamin D	0 µg	0%
Vitamin K	0.3 µg	0.2%
Choline	63 mg	11%
Minerals
Sodium	17 mg	0.7%
Calcium	49 mg	3.8%
Iron	1.7 mg	9.7%
Magnesium	168 mg	40%
Phosphorus	335 mg	27%
Potassium	558 mg	12%
Zinc	2.5 mg	23%
Copper	0.42 mg	47%
Manganese	1.67 mg	72%
Selenium	4.1 µg	7.5%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	1 g	no DV
Amino acids
Tryptophan	0.231 g	no DV
Threonine	0.525 g	no DV
Isoleucine	0.616 g	no DV
Leucine	1.546 g	no DV
Lysine	0.681 g	no DV
Methionine	0.265 g	no DV
Phenylalanine	1.202 g	no DV
Valine	0.782 g	no DV
Histidine	0.557 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	170 kcal	8.5%
Protein	6.3 g	13%
Total fat	14.6 g	19%
Carbohydrate	6.3 g	2.3%
Fiber	1.4 g	5.1%
Sugars	3 g	no DV
Fats
Saturated fat	2.9 g	15%
Trans fat	0.02 g	no DV
Monounsaturated fat	7.4 g	no DV
Polyunsaturated fat	3.6 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	3.48 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.04 mg	3.5%
Riboflavin (B2)	0.05 mg	4.2%
Niacin (B3)	3.7 mg	23%
Pantothenic acid (B5)	0.32 mg	6.4%
Vitamin B6	0.13 mg	7.4%
Folate (DFE)	25 µg	6.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	2.58 mg	17%
Vitamin D	0 µg	0%
Vitamin K	0.1 µg	0.1%
Choline	18 mg	3.2%
Minerals
Sodium	5 mg	0.2%
Calcium	14 mg	1.1%
Iron	0.5 mg	2.7%
Magnesium	48 mg	11%
Phosphorus	95 mg	7.6%
Potassium	158 mg	3.4%
Zinc	0.7 mg	6.5%
Copper	0.12 mg	13%
Manganese	0.47 mg	21%
Selenium	1.2 µg	2.1%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	0 g	no DV
Amino acids
Tryptophan	0.065 g	no DV
Threonine	0.149 g	no DV
Isoleucine	0.175 g	no DV
Leucine	0.438 g	no DV
Lysine	0.193 g	no DV
Methionine	0.075 g	no DV
Phenylalanine	0.341 g	no DV
Valine	0.222 g	no DV
Histidine	0.158 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #172470 ("Peanut butter, smooth style, without salt").

Frequently asked questions

How many calories are in peanut butter?

Peanut butter has 191 calories per 2 tbsp (32 g), or 598 calories per 100 g, according to USDA FoodData Central.

How much protein is in peanut butter?

7.1 g of protein per 2 tbsp, which is 14% of the 50 g Daily Value.

What is peanut butter rich in?

Per serving, peanut butter is richest in Niacin (B3) at 26% of the Daily Value, Manganese (23%), Vitamin E (19%), Copper (15%).

Is peanut butter healthy?

By nutrient density, peanut butter scores 19 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More legumes

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.