How many calories are in 2 tablespoons of homemade peanut butter?

November 29, 2025 •

4 min read

According to the USDA, a standard two-tablespoon serving (32g) of natural, unsalted peanut butter contains approximately 190 calories. This figure is a reliable estimate for homemade varieties made from just peanuts, offering a significant amount of healthy fats and protein to fuel your body and keep you full longer.

Quick Summary

A standard two-tablespoon serving of homemade peanut butter contains roughly 190 calories, with its density primarily from healthy fats and protein.

Key Points

Calorie Count: A 2-tablespoon serving of homemade peanut butter contains approximately 190 calories.
Healthy Fats: The majority of the calories come from healthy monounsaturated and polyunsaturated fats, which are beneficial for heart health.
High in Protein: Each serving provides around 8 grams of protein, supporting muscle repair and increasing satiety.
No Additives: Making peanut butter at home allows you to avoid added sugars, hydrogenated oils, and unnecessary preservatives found in many store-bought brands.
Simple Recipe: You can make nutritious peanut butter at home with just roasted peanuts and a food processor.
Satiety: The combination of healthy fats, protein, and fiber helps you feel full and satisfied for longer.

Homemade Peanut Butter: A Calorie and Nutrition Breakdown

When you make peanut butter at home, you gain complete control over the ingredients, ensuring it contains nothing but pure, wholesome peanuts. This typically makes it nutritionally similar to a high-quality natural peanut butter found in stores, but without any unwanted additives. The calorie count in homemade peanut butter is primarily derived from the peanuts themselves, which are rich in monounsaturated and polyunsaturated fats.

For a two-tablespoon serving (approximately 32 grams), homemade peanut butter made from only roasted peanuts typically contains around 190-200 calories. The exact number can vary slightly depending on the specific type of peanuts and whether any additional oil is added, but this serves as an excellent baseline. The caloric energy is broken down into its key macronutrients, providing a well-rounded nutritional profile.

The Macronutrient Profile

Beyond just the calorie count, homemade peanut butter offers a valuable mix of macronutrients:

Healthy Fats: A two-tablespoon serving provides about 16 grams of fat, with a high proportion of heart-healthy monounsaturated and polyunsaturated fats. These fats are crucial for brain function, hormone production, and overall cellular health. The presence of fat is also what makes peanut butter so satiating, helping you feel full and satisfied.
Protein: Expect around 7-8 grams of plant-based protein per two-tablespoon serving. This protein is vital for muscle repair, growth, and tissue building, making homemade peanut butter an excellent addition to a post-workout snack or a satisfying breakfast.
Carbohydrates: With roughly 7-8 grams of carbohydrates, which includes dietary fiber, homemade peanut butter is a relatively low-carb food. The fiber content, around 3 grams per serving, aids in digestive health and further contributes to the feeling of fullness.

Ingredients Matter: Homemade vs. Store-Bought

One of the biggest advantages of making your own peanut butter is avoiding the additives common in many commercial brands. Mass-produced peanut butter often includes added sugars, hydrogenated vegetable oils, and other preservatives to improve texture and extend shelf life. While convenient, these added ingredients can alter the nutritional value and may not align with healthier dietary goals.

For example, some store-bought varieties may have more added sugar, increasing the calorie count without adding significant nutritional benefit. The inclusion of hydrogenated oils, which contain trans-fatty acids, is also a key difference, as these are known to be detrimental to heart health. Homemade peanut butter allows you to skip these additions entirely.

Comparison of Nutritional Values (per 2 Tbsp/32g)


Nutrient	Homemade Peanut Butter (Peanuts & Salt)	Typical Commercial Peanut Butter	Difference
Calories	~190 kcal	~190-200 kcal	Negligible
Total Fat	~16g	~16g	Negligible
Saturated Fat	~2-3g	~3.3g	Homemade is often lower
Added Sugars	0g	~2-3g	Homemade contains none
Hydrogenated Oil	No	Often contains	Homemade contains none
Protein	~8g	~7-8g	Similar

A Simple Recipe for Nutritious Homemade Peanut Butter

Making your own peanut butter is surprisingly simple and requires minimal ingredients. All you need are peanuts, a pinch of salt (optional), and a food processor or high-speed blender. The process involves blending the peanuts until the natural oils release and create a creamy spread.

Roast Peanuts: For a deeper flavor, you can dry-roast 2 cups of unsalted, shelled peanuts on a baking sheet at 350°F (175°C) for 5-10 minutes. Let them cool completely.
Blend: Place the cooled peanuts in a food processor. Start blending and continue until the mixture goes through several stages: from a coarse powder to a dough-like ball, and finally, a smooth, creamy consistency. This can take 5-10 minutes, so be patient and scrape the sides as needed.
Customize: For a touch of flavor, add a pinch of salt to taste during the last minute of blending. If you prefer a sweeter taste, a small amount of honey or maple syrup can be added, but remember this will slightly increase the overall calorie and sugar content.

Conclusion

While the calorie count for 2 tablespoons of homemade peanut butter is substantial, around 190 kcal, it represents a nutritious, energy-dense food. The calories come from healthy fats and protein, which promote satiety and offer numerous health benefits. By making it at home, you can enjoy a pure, additive-free spread that is superior in quality to many commercial alternatives. When consumed in moderation, homemade peanut butter is a beneficial part of a balanced diet and a satisfying source of natural energy.

Note: The nutritional information is based on averages and can vary slightly based on the specific peanuts used and preparation method. For the most accurate details, always consider the source ingredients. For further information on the general nutritional benefits of peanut butter, you can refer to reputable sources such as WebMD.

Frequently Asked Questions

Yes, adding extra oil, such as peanut oil, will increase the total fat and calorie content. For a more calorie-conscious option, you can typically skip the added oil, as the natural oils from the peanuts will be enough to create a creamy texture after sufficient blending.

Yes, homemade peanut butter is generally healthier because it contains no unnecessary additives like added sugars, hydrogenated oils, or preservatives found in many commercial brands. This gives you full control over the ingredients for a purer, more natural product.

Peanut butter is calorie-dense, so moderation is key. A serving size is typically 2 tablespoons. Limiting your daily intake to one or two servings can help you reap the nutritional benefits without over-consuming calories.

Yes, when consumed in moderation, homemade peanut butter can support weight management. Its combination of healthy fats, protein, and fiber helps promote satiety, which can prevent overeating and reduce cravings.

Since homemade peanut butter lacks preservatives, it has a shorter shelf life than store-bought versions. It should be stored in an airtight container in the refrigerator and typically stays fresh for a few weeks to a month.

While homemade peanut butter's calorie count is inherent to the peanuts themselves, you can opt for a lower-calorie, powdered version. Powdered peanut butter has most of the fat and calories removed and can be reconstituted with water.

Homemade peanut butter can vary in texture depending on the blending process. Achieving a super-smooth consistency requires patience and a good food processor. The mixture needs time to transition as the natural oils release. Some commercial brands use stabilizers to achieve a consistently smooth texture.