How many calories in 2 tablespoons of unsweetened peanut butter?

November 28, 2025 •

3 min read

According to nutritional data, a standard two-tablespoon serving of unsweetened peanut butter contains approximately 190 to 200 calories. This natural and wholesome spread is not only a rich source of protein and healthy fats but also a popular choice for those looking to manage their calorie intake without sacrificing flavor or nutrition.

Quick Summary

A standard two-tablespoon serving of unsweetened peanut butter typically contains 190-200 calories, along with healthy fats, protein, and essential nutrients. It is a smart dietary choice for those prioritizing clean eating and nutritional density. Portion control is essential due to its high-calorie content, which aids in satiety and weight management.

Key Points

Calorie Count: A standard 2-tablespoon serving of unsweetened peanut butter contains approximately 190-200 calories.
High in Healthy Fats: Most of the calories come from heart-healthy monounsaturated and polyunsaturated fats.
Rich in Protein: It provides a solid 8 grams of protein per serving, which promotes satiety.
Nutrient-Dense: Unsweetened peanut butter is packed with beneficial vitamins and minerals like magnesium and vitamin E.
Better for Health: Unlike sweetened versions, it contains no added sugars or hydrogenated oils, making it a cleaner choice.
Portion Control is Key: Due to its high calorie density, monitoring your serving size is crucial for weight management.

Nutritional breakdown of unsweetened peanut butter

Unsweetened peanut butter offers a dense nutritional profile, consisting of just roasted peanuts and sometimes a pinch of salt. A typical 2-tablespoon (32-gram) serving provides a substantial amount of macronutrients and micronutrients that contribute to a balanced diet.

What's inside your two-tablespoon serving?

Calories: 190–200 calories.
Protein: Around 8 grams, making it an excellent plant-based protein source for muscle repair and satiety.
Fat: Approximately 16 grams, mostly from healthy monounsaturated and polyunsaturated fats that support heart health.
Carbohydrates: About 7 grams, including dietary fiber.
Fiber: Roughly 3 grams, which aids in digestion and helps promote a feeling of fullness.
Sugar: Minimal, typically around 1–2 grams, which is naturally occurring and not added.
Vitamins and Minerals: A potent source of micronutrients, including vitamin E, magnesium, manganese, and B vitamins.

Why unsweetened matters

Opting for unsweetened peanut butter is a healthier choice compared to its conventional, sweetened counterparts. Many commercial brands add sugars, hydrogenated oils, and emulsifiers to achieve a smoother texture and sweeter taste. These additions contribute unnecessary calories and can compromise the nutritional benefits. Unsweetened versions contain only the pure, wholesome goodness of peanuts, without the empty calories and unhealthy additives. This makes it a better option for weight management, blood sugar control, and overall clean eating. The healthy fats and protein help stabilize blood sugar levels, preventing the spikes often caused by sugary snacks.

Natural vs. regular peanut butter: A comparison


Feature	Natural Peanut Butter (Unsweetened)	Regular Peanut Butter (Sweetened)
Ingredients	Typically just roasted peanuts and salt.	Peanuts, sugar, hydrogenated vegetable oils, salt.
Texture	Grittier texture; requires stirring as oil naturally separates.	Smooth, creamy, and uniform due to added stabilizers.
Flavor	Pure, rich, nutty peanut flavor.	Sweeter taste from added sugars.
Health Benefits	More nutrient-dense; supports heart health and stable blood sugar.	Less nutritious due to added sugars and unhealthy fats.
Calorie Count	Slightly fewer or comparable calories per serving, but from healthier sources.	Higher empty calorie count from added sugars and fats.

Incorporating unsweetened peanut butter into your diet

Adding unsweetened peanut butter to your meals is simple and versatile. Here are some easy ways to enjoy it while maintaining portion control:

Breakfast: Stir a tablespoon into your morning oatmeal or spread it on whole-grain toast with banana slices.
Smoothies: Blend two tablespoons into a protein-packed smoothie for a creamy texture and nutty flavor.
Snacks: Pair it with apple slices, celery sticks, or rice cakes for a satisfying and filling snack.
Cooking: Use it as a base for savory sauces, such as a Thai-inspired peanut sauce for stir-fries or noodles.
Baking: Incorporate it into healthy, no-bake energy balls or granola bars to boost protein and healthy fats.

The importance of portion control

While unsweetened peanut butter is a healthy food, it is also calorie-dense due to its high-fat content. A single serving is two tablespoons, which is easy to exceed if you're not careful. Being mindful of your portion size is crucial, especially if you're aiming for weight loss or maintaining a healthy weight. To ensure accuracy, measure out your serving rather than scooping directly from the jar. This simple habit helps you reap the nutritional benefits without adding excess calories to your day.

Conclusion: A healthy choice with moderation

Unsweetened peanut butter is a nutritious, natural, and delicious addition to a healthy diet. A 2-tablespoon serving provides approximately 190–200 calories, along with a powerful combination of protein, healthy fats, and essential vitamins and minerals. By choosing unsweetened over conventional varieties, you avoid unhealthy additives like sugar and hydrogenated oils, making it a better choice for heart health, blood sugar control, and weight management. The key to enjoying this wholesome spread lies in mindful portion control, ensuring you get all the benefits without the drawbacks of excess calories. Incorporating this simple, nutrient-dense food into your meals and snacks can be a fantastic step towards a healthier lifestyle.

Visit the NIH website for scientific studies on peanut consumption and health

Frequently Asked Questions

One tablespoon of unsweetened peanut butter contains approximately 90 to 100 calories, roughly half the amount found in a 2-tablespoon serving.

Yes, unsweetened peanut butter is generally healthier because it is free from added sugars and hydrogenated oils, which are common in regular commercial brands.

When consumed in moderation, unsweetened peanut butter can aid in weight loss. Its high protein and healthy fat content helps you feel full longer, reducing overall calorie intake.

A 2-tablespoon serving of unsweetened peanut butter typically contains around 8 grams of protein, making it an excellent plant-based source of this macronutrient.

Unsweetened peanut butter contains only the small amount of naturally occurring sugar found in peanuts, which is minimal, unlike sweetened versions that have sugar added during processing.

Natural peanut butter separates because it does not contain the added stabilizers or hydrogenated oils used in regular peanut butter to prevent this. A simple stir will reincorporate the oils.

Yes, unsweetened peanut butter is a great option for people with diabetes. The combination of protein and fat helps prevent blood sugar spikes and maintain stable energy levels.