Averages based on 1,238 peanut butter products in our database.
Peanut Butter nutrient highlights
Protein
~25g per 100gPeanut butter is one of the most protein-dense spreads. A standard 2-tablespoon (32g) serving provides about 8g of protein.
Total Fat
~50g per 100gAbout half the fat in peanut butter is monounsaturated (~24g) and about 14g is polyunsaturated. Saturated fat is ~10g per 100g.
Sodium
~400-600mg per 100gSodium content varies significantly by brand. Natural peanut butter with no added salt may contain less than 5mg per 100g, while regular salted varieties average 400-600mg.
Calories
~588 per 100gPeanut butter is calorie-dense. A standard 2-tablespoon (32g) serving contains approximately 188 calories. Reduced-fat versions are not necessarily lower in calories.
Peanut Butter processing scores by brand
15 peanut butter products ranked by processing score (lowest first) from our analysis.
How does processing affect peanut butter?
In our analysis, natural peanut butter listing only peanuts (or peanuts and salt) typically scores Level 1-2 (Minimally Processed to Processed). Conventional peanut butter from major brands often includes hydrogenated vegetable oils (to prevent separation), sugar, and sometimes molasses, which pushes scores to Level 3. Flavored varieties like chocolate, honey-roasted, or whipped peanut butter can reach Level 4 with additional sweeteners, emulsifiers, and stabilizers.
The ingredient gap between natural and conventional peanut butter is one of the largest within a single food category in our database. A 1-ingredient peanut butter and a 10+ ingredient peanut spread may sit next to each other on store shelves.
What should you look for on peanut butter labels?
- 1The simplest peanut butter contains one ingredient: peanuts. The next step up adds salt. Anything beyond that is additional processing.
- 2Hydrogenated or partially hydrogenated vegetable oils are added to prevent oil separation. Their presence is the primary differentiator between natural and conventional peanut butter in our scoring.
- 3Reduced-fat peanut butter often replaces fat with added sugars and starches, which can result in a higher processing score despite the "reduced-fat" label.
- 4"No stir" peanut butter that is labeled "natural" typically uses palm oil instead of hydrogenated oils to prevent separation.
Frequently asked questions
How many calories are in peanut butter?
Peanut butter contains approximately 588 calories per 100g. A standard 2-tablespoon (32g) serving provides about 188 calories. Calorie content is similar across natural and conventional varieties. Reduced-fat and low calorie peanut butter alternatives (like powdered peanut butter) exist but often add starches and sweeteners that increase processing scores.
How much protein is in peanut butter?
Peanut butter provides approximately 25g of protein per 100g, or about 8g per 2-tablespoon serving. This makes it one of the most protein-dense plant-based spreads. Protein content is consistent across natural and conventional varieties.
Is peanut butter ultra-processed?
It depends on the brand. In our analysis, natural peanut butter with 1-2 ingredients (peanuts, salt) scores Level 1-2 (Minimally Processed). Conventional peanut butter with hydrogenated oils, sugar, and other additives scores Level 3. Flavored and specialty varieties can score Level 4. The brand comparison table above shows specific products and scores.
What is the difference between natural and regular peanut butter?
In our database, "natural" peanut butter typically contains peanuts and possibly salt (1-2 ingredients), while regular/conventional peanut butter adds hydrogenated vegetable oils, sugar, and sometimes molasses (4-6 ingredients). The primary functional difference is that natural peanut butter separates and requires stirring.
Is reduced-fat peanut butter a better option?
Reduced-fat peanut butter removes some fat but typically adds sugars, corn syrup solids, and modified starches to compensate. In our analysis, reduced-fat varieties often score the same or higher on processing level than regular peanut butter, while containing only marginally fewer calories. We present the data; consult a healthcare provider for personalized dietary guidance.
Is there low calorie peanut butter?
Some brands market low calorie peanut butter products, often called "powdered peanut butter" or "peanut butter powder." These products remove most of the oil through pressing, reducing calories to roughly 50-60 per 2-tablespoon serving (vs. 188 for regular). In our analysis, powdered varieties score Level 2-3 depending on added ingredients like sugar and salt. Reconstituted powdered peanut butter has a different texture and fat profile than traditional peanut butter.