Calories in Peanut Butter: Per Tablespoon

One level tablespoon (16 g) of smooth peanut butter delivers 94 calories, 8 g fat, 4 g protein, and 3 g carbohydrate, according to USDA FoodData Central (NDB 16098).

Peanut butter is one of the most calorie-dense foods in the average pantry. That is not a reason to avoid it — the macros are genuinely useful — but it is a reason to measure. Most people who “have some peanut butter” are using two or three tablespoons without realising it, which shifts a 94-calorie addition into a 280-calorie one before anything else hits the plate.

Calories and Macros by Portion

The table below covers the most common serving sizes, all derived from USDA FoodData Central values for regular smooth peanut butter (no added sugar, salted).

Portion	Weight	Calories	Fat	Protein	Net Carbs
1 teaspoon	5 g	30 kcal	2.5 g	1.3 g	0.9 g
1 tablespoon (level)	16 g	94 kcal	8.0 g	4.0 g	2.6 g
2 tablespoons	32 g	188 kcal	16.0 g	8.0 g	5.2 g
1 oz (28 g)	28 g	166 kcal	14.1 g	7.1 g	4.6 g
100 g (label reference)	100 g	588 kcal	50.4 g	25.1 g	16.4 g

Net carbs = total carbohydrate minus dietary fibre. A tablespoon of peanut butter contains about 0.9 g fibre, making net carbs roughly 2.6 g per tablespoon.

Understanding the Macros

The dominant macro in peanut butter is fat — primarily monounsaturated fat (oleic acid), with a smaller share of polyunsaturated fat (linoleic acid). This fat profile is similar to olive oil in quality, which is why peanut butter has a lower inflammatory profile than many other high-fat spreads.

Protein is meaningful but modest. Four grams per tablespoon contributes toward daily targets, though a two-tablespoon serving (8 g protein) is still well under a complete high-protein meal. To plan your full protein target, the macro calculator can break down the daily protein, fat, and carb gram targets that match your body weight and goal.

Carbohydrate content is low in natural peanut butters, but rises in processed versions that add cane sugar or corn syrup. Reading labels matters: some grocery-store peanut butters add 3-4 g sugar per tablespoon, shifting net carbs from 2.6 g to 5-7 g per tablespoon. Natural peanut butter (ingredients: peanuts, salt) keeps carbs minimal.

Does It Fit Your Goals?

Weight loss. Peanut butter is compatible with a calorie deficit — the fat and protein both increase satiety, which can help you eat less overall. The risk is portion drift. A tablespoon weighed on a food scale is 16 g. A “heaped” tablespoon scooped by eye is often 25-30 g, adding 90-100 extra calories you didn’t intend. For reference, a 500-calorie daily deficit required to lose roughly 0.5 kg per week — as explained in counting calories to lose weight — can be erased by one unmeasured jar-dip session. Weigh it.

Blood sugar. Peanut butter has a low glycaemic index (around 14) and a low glycaemic load per tablespoon. The high fat content slows gastric emptying, blunting any post-meal glucose spike from carbohydrates eaten alongside it. For people managing prediabetes or type 2 diabetes, pairing peanut butter with lower-carb carriers (celery, cucumber slices) keeps the overall glycaemic load of the snack very low. You can estimate the full glycaemic load of a mixed meal using the glycaemic load calculator.

Muscle building. Two tablespoons adds 8 g protein and 188 kcal to a post-workout meal. Useful as a calorie booster, but protein from peanut butter is lower in leucine than whey or chicken, so it should complement rather than replace higher-quality protein sources.

The Bottom Line

Peanut butter earns its place in most eating plans. The 94 calories per tablespoon are well-spent: you get 8 g of heart-healthy monounsaturated fat, 4 g protein, and a fibre buffer that slows digestion. The only variable that turns peanut butter from ally to obstacle is portion size — and that is solved entirely by a 10-second weigh on a kitchen scale.

Photograph your peanut butter portion and log it in seconds with CalEye — the app reads the label and portion size from a single photo.