How many calories are in peanut butter?
Peanut butter has 191 calories per 2 tbsp (32 g) — that's 598 calories per 100 g, roughly 10% of a 2,000-calorie day. Most of those calories come from fat.
USDA FoodData Central · smooth · FDC 172470
Calories by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2 tbsp (32 g) | 191 | 7.1 g | 7.1 g | 16.4 g |
| 100 g | 598 | 22.2 g | 22.3 g | 51.4 g |
| 1 oz (28 g) | 170 | 6.3 g | 6.3 g | 14.6 g |
Where the calories come from
Protein 14% Carbs 14% Fat 72%
Calories computed from USDA per-100 g data (FDC 172470, SR Legacy). smooth. The macro split uses general Atwater factors (protein and carbs ≈ 4 cal/g, fat ≈ 9 cal/g) and is approximate.
Peanut butter is the most calorie-dense food in this lane, and it hides it well. A standard 2 tbsp serving (32 g) carries about 191 calories, and 100 g comes in at a steep 598 calories — nearly 10% of a 2,000-calorie day in two spoonfuls. It’s tasty, satisfying, and nutritious, but those calories are concentrated, and the reason is the macro split.
Where the calories come from
The dominant macro here is fat, by a wide margin. Put peanut butter through the standard Atwater factors (protein and carbs ≈ 4 cal/g, fat ≈ 9 cal/g) and roughly 72% of the calories are fat, with the remaining quarter split about evenly between protein (~14%) and carbohydrate (~14%). At 51 g of fat per 100 g — and fat carrying more than double the calories of protein or carbs per gram — peanut butter is essentially a fat you can spread, with a useful 7 g of protein along for the ride in each 2 tbsp scoop. The fat is mostly the heart-healthy mono- and polyunsaturated kind, which is what makes it so filling. But fat-forward means calorie-forward, and that’s the part to respect.
Why “heaping” spoons add up fast
The honest warning is about the spoon, not the food. A level 2 tbsp is about 191 calories; a heaping scoop weighs noticeably more and can push a single serving past 250 — and a couple of extra spoonfuls smeared across toast, oatmeal, and a banana over the course of a day quietly add hundreds of calories. None of that is a reason to skip peanut butter; it’s a reason to measure it. If you’re tracking, weigh it — 32 g on a kitchen scale is far more honest than eyeballing a spoon, because the calorie density leaves no room for a generous estimate. For comparison, a whole egg is ~72 calories and 3 oz of chicken breast ~140; two casual scoops of peanut butter can outweigh both, which is exactly why the portion deserves attention.
For the protein side of the picture — and why those 7 g per serving make peanut butter a contributor, not a protein source — see protein in peanut butter.
Frequently Asked Questions
How many calories are in 2 tablespoons of peanut butter?
About 191 calories in a 2 tbsp serving (32 g), based on 598 calories per 100 g (USDA FDC 172470). That's nearly 10% of a 2,000-calorie day in two spoonfuls — and it's the most calorie-dense food in our protein lane, so the serving size matters more than usual.
How many calories are in peanut butter per 100 g or per ounce?
598 calories per 100 g, which is about 170 calories per ounce (28 g). The standard 2 tbsp serving is 32 g, so it lands near 191 calories — but a 'heaping' spoon weighs more than a level one, which is how a serving quietly becomes 250-plus calories.
Where do the calories in peanut butter come from?
Mostly fat. By Atwater factors, peanut butter is about 72% fat calories, with the rest split roughly evenly between protein (~14%) and carbohydrate (~14%). At 51 g of fat per 100 g, and fat carrying 9 calories a gram, peanut butter is a fat you spread with a useful protein side effect — not the other way around.
Why does peanut butter add up so fast?
Because it's the densest food in this lane and easy to over-pour. A level 2 tbsp is about 191 calories; a heaping scoop can run 250 or more, and a few extra spoonfuls across a day add hundreds of calories without feeling like much. If you're tracking, weigh it — 32 g on a scale beats eyeballing a spoon.
How many calories are in a tablespoon of peanut butter?
About 96 calories per level tablespoon (16 g), so two tablespoons make the ~191-calorie standard serving. It brings roughly 7 g of protein and 16 g of fat — satisfying and nutrient-dense, but worth measuring rather than free-pouring if calories matter to you.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 172470 (Peanut butter, smooth style, with salt; SR Legacy). We re-verify reference pages periodically and update when USDA revises its data.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the TDEE calculator to turn this into a daily target.