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
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
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.
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://www.nutrifactshub.com/foods/peanut-butter