How many calories and protein are in 20 grams of peanut butter?

November 20, 2025 •

3 min read

On average, a 20-gram serving of peanut butter contains approximately 118–128 calories and 4–6 grams of protein, though the exact amounts can vary significantly depending on the brand and style. This small portion offers a concentrated source of energy, healthy fats, and the answer to 'How many calories and protein are in 20 grams of peanut butter?'.

Quick Summary

A 20-gram serving of peanut butter typically provides between 118 and 128 calories and 4 to 6 grams of protein. Exact nutritional values depend on the specific type, including smooth versus crunchy and whether salt and sugar are added. This portion also contains healthy fats, carbohydrates, and fiber.

Key Points

Calories in 20g: A standard 20-gram serving of peanut butter contains approximately 118–128 calories, depending on the brand.
Protein in 20g: This serving size provides about 4 to 6 grams of protein, making it a supplemental, not primary, protein source.
Not all brands are equal: The nutritional content, including calories, protein, and added sugar, can vary significantly between commercial, natural, and high-protein versions.
Fat content: The majority of calories in peanut butter come from fat, primarily healthy monounsaturated and polyunsaturated fats.
Portion control: A 20g serving is about one tablespoon, which is a key part of incorporating it into a balanced diet to manage calorie intake.
Dietary role: It can be a beneficial addition to snacks or meals, helping to increase satiety and provide essential nutrients like magnesium and vitamin E.

Nutritional Breakdown of 20 Grams of Peanut Butter

Peanut butter is a popular and versatile food, but its nutritional content can vary. Understanding the exact macronutrients in a small, 20-gram serving can be beneficial for managing dietary intake. For a standard, commercial peanut butter, the figures for how many calories and protein are in 20 grams of peanut butter typically fall within a predictable range.

Core Macronutrient Profile

Here is a closer look at the typical macronutrient content for a 20g serving:

Calories: Approximately 118 to 128 kcal. The variance comes from differing levels of added sugars and oils between brands.
Protein: Around 4 to 6 grams. This makes it a solid, but not primary, source of protein for a snack or meal addition.
Fat: Generally around 9 to 10 grams. The majority of this fat is heart-healthy monounsaturated and polyunsaturated fat.
Carbohydrates: Typically 2 to 5 grams, with about 1 to 2 grams of that being sugar.
Fiber: Around 1 to 1.5 grams.

Comparing Different Types of Peanut Butter

Not all peanut butter is created equal. The preparation method and ingredients can significantly alter the nutritional profile. Let's compare the breakdown of a 20g serving of different types.


Nutritional Aspect	Commercial Peanut Butter (e.g., Jif)	All-Natural Peanut Butter (100% peanuts)	High-Protein Peanut Butter (Fortified)
Calories	~120-128 kcal	~118-120 kcal	~130-140+ kcal
Protein	~4-5g	~5-6g	~8-12g
Total Fat	~10g	~9.5-10g	~9-10g
Added Sugars	Yes, typically 1-2g	No or minimal	Can vary
Sodium	Higher, often added salt	Lower	Can vary

How to Use 20g of Peanut Butter in a Healthy Diet

Including peanut butter in your diet is easy and can be done in many healthy ways. A 20g serving is roughly equivalent to a tablespoon, making it a simple measurement to manage portion sizes.

Snack pairing: Spread it on apple slices or celery sticks for a crunchy, satisfying snack. The combination of protein, healthy fats, and fiber helps promote feelings of fullness.
Smoothie booster: Add a tablespoon to your morning smoothie for a protein and flavor boost. It pairs well with banana and cocoa powder.
Oatmeal topper: Stir a spoonful into your hot oatmeal to make it creamier and add a layer of rich flavor. This is an excellent way to start your day with balanced energy.
Protein bowl enhancement: Mix it into a yogurt bowl with berries and seeds for added texture and nutrients.
Sauce base: Whisk it into a savory sauce for noodles or stir-fry. It adds a delicious nutty flavor and creaminess to dishes.

The Health Benefits of Peanut Butter

Beyond just calories and protein, peanut butter offers several health advantages when consumed in moderation as part of a balanced diet.

Heart Health: The healthy monounsaturated fats found in peanut butter can help lower bad cholesterol levels and reduce the risk of heart disease.
Weight Management: Despite being calorie-dense, the combination of protein, fat, and fiber helps increase satiety, which can assist with appetite control and weight management.
Nutrient-Rich: Peanut butter is a good source of several vitamins and minerals, including magnesium, phosphorus, niacin, and vitamin E.
Antioxidants: It contains resveratrol, an antioxidant also found in red wine, which has several potential health benefits.

Conclusion

In summary, a 20-gram portion of peanut butter provides a good balance of energy, healthy fats, and protein, typically offering around 118–128 calories and 4–6 grams of protein. The specific figures can fluctuate based on the product, with natural and high-protein varieties offering slightly different nutritional profiles. Integrating this small, nutrient-rich serving into your diet can be a delicious and beneficial way to boost your macronutrient intake. By being mindful of the type you choose and managing your portion size, you can enjoy peanut butter as a healthy and satisfying food. For additional nutritional information, consult the USDA's food database.

USDA FoodData Central - Source for comprehensive food nutritional data.

Frequently Asked Questions

No, while peanut butter does contain protein, 20 grams (or about one tablespoon) provides only around 4 to 6 grams. While this is a helpful amount, it's not a significant source of protein for an entire meal and should be combined with other protein sources.

The caloric difference between smooth and crunchy peanut butter is generally minimal for the same weight. Any minor variations are more likely due to different brands' formulations regarding added oils or sweeteners, rather than the consistency itself.

A standard tablespoon of peanut butter is roughly 20 grams. Therefore, a tablespoon contains approximately 118 to 128 calories, depending on the specific product.

Not necessarily. All-natural peanut butter, which contains only peanuts and sometimes salt, is still very calorie-dense due to its high fat content. The key difference is the lack of added sugars and hydrogenated oils found in some commercial brands, not a lower calorie count.

When consumed in moderation, peanut butter can aid in weight loss due to its high fat and protein content, which can promote satiety and reduce overall calorie consumption. However, its high calorie density means portion control, like a 20g serving, is crucial.

Yes, incorporating peanut butter into your daily diet is fine as long as it's done in moderation and fits within your overall nutritional goals. It's best to choose a natural peanut butter with minimal ingredients and be mindful of portion sizes due to its high calorie count.

The most accurate way to measure 20 grams is to use a digital food scale. Alternatively, a heaping tablespoon or slightly less than a standard measuring tablespoon is a good visual approximation.