How much protein does 2 spoons of peanut butter have?

October 22, 2025 •

4 min read

A standard 2-tablespoon serving of peanut butter provides approximately 7 to 8 grams of protein. This beloved spread is a popular source of plant-based protein, but its nutritional profile is often misunderstood, with fat being its most abundant macronutrient.

Quick Summary

A 2-tablespoon serving of peanut butter delivers around 7-8 grams of protein, alongside healthy fats, fiber, and various vitamins and minerals. Portion control is essential due to its high calorie density, but it serves as a valuable and satisfying component of a balanced diet.

Key Points

Protein Content: Two tablespoons of standard peanut butter provide about 7 to 8 grams of protein.
Primarily Fat Source: Despite containing protein, peanut butter is predominantly a source of healthy fats and is calorie-dense, with over double the amount of fat per serving compared to protein.
Enhanced Satiety: The combination of protein, fat, and fiber in peanut butter helps increase feelings of fullness, which can aid in appetite control and weight management.
Natural vs. Processed: Healthier options are natural varieties containing minimal ingredients (peanuts and salt) and no added sugars or hydrogenated oils.
Form a Complete Protein: Pairing peanut butter with whole-grain bread or oats can help create a complete protein source, as grains provide the essential amino acid methionine that peanuts lack.
Moderation is Key: Due to its high calorie count, portion control is crucial for enjoying peanut butter as part of a balanced diet without causing weight gain.

The protein content of a two-tablespoon serving

For many, peanut butter is a go-to snack, but its exact nutritional makeup is often debated. A typical 2-tablespoon (about 32 grams) serving of creamy peanut butter contains approximately 7 to 8 grams of protein. It is, however, important to understand that peanut butter is not a primary protein source, as it contains more than double the amount of fat per serving. While a good contributor to daily protein intake, particularly for those on a plant-based diet, it is primarily a high-fat, high-calorie food.

Natural and store-bought versions can have slightly different nutritional profiles due to ingredients like added sugars and hydrogenated oils. Natural varieties, which often contain only peanuts and salt, offer a purer nutritional profile. Some brands also offer protein-fortified versions, which can boost the protein content to 10 grams or more per serving. The type of peanut butter, whether chunky or smooth, typically has only marginal differences in macronutrients.

Peanut butter's place in a balanced diet

Beyond just protein, peanut butter is a nutritional powerhouse when consumed in moderation. Its healthy fats, primarily monounsaturated and polyunsaturated fats, are beneficial for heart health and can help lower 'bad' cholesterol. The combination of protein, healthy fats, and fiber makes peanut butter highly satiating, meaning it can help you feel full for longer and reduce overall calorie intake throughout the day.

Health benefits of including peanut butter in your diet:

Supports weight management: The combination of protein and fat helps curb appetite and can aid in weight loss when consumed in controlled portions.
Heart-healthy nutrients: Rich in monounsaturated fats, vitamin E, and niacin, which contribute to improved heart health.
Rich in vitamins and minerals: Provides essential micronutrients such as magnesium, manganese, and phosphorus.
Blood sugar control: Its low glycemic index makes it a good option for managing blood sugar levels, especially when paired with carbohydrates.

Comparing protein and macronutrients

While peanut butter offers a good boost of plant-based protein, it's essential to compare its macronutrient breakdown to other popular protein sources. This perspective helps in understanding its role in your overall diet, especially regarding calorie intake.

Peanut Butter vs. Other Protein Sources


Food Item (approx. 2 tbsp/32g)	Protein (g)	Fat (g)	Calories (kcal)
Peanut Butter	7–8	16	188–191
Chicken Breast (cooked, 100g)	31	3.6	165
Tofu (extra firm, 100g)	16	9	145
Greek Yogurt (plain, 100g)	10	0.4	59

As the table shows, peanut butter is much more calorie-dense and higher in fat than many other protein options, with a lower protein-to-calorie ratio. This is not necessarily a bad thing, as its healthy fats are valuable, but it emphasizes the importance of moderation.

How to incorporate peanut butter into your diet

Strategic consumption is key to reaping the benefits of peanut butter without overdoing the calories. For a balanced, satiating snack, pairing it with sources of carbohydrates or complementary proteins is an excellent strategy.

Delicious ways to enjoy peanut butter:

Add to smoothies: Blend a tablespoon into your smoothie with fruits and protein powder for a filling, creamy texture.
Pair with fruit: Spread on apple or banana slices. This combination provides fiber, protein, and healthy fats.
Mix into oatmeal: Stir a spoonful into your morning oatmeal for a protein and flavor boost. Add berries for antioxidants.
Create a complete protein: Pair it with whole-grain bread to create a complete protein source, as the grain provides the amino acid methionine that peanut butter lacks.
Use in savory sauces: Use it as a base for satay sauce to add a rich, nutty flavor to stir-fries or noodle dishes.

Choosing the right peanut butter

Not all peanut butter is created equal. The healthiest option contains the fewest ingredients possible, ideally just peanuts and a touch of salt. Many commercial brands add sugar, hydrogenated oils, and stabilizers to improve taste and texture, which can negate some of the health benefits. When shopping, always read the nutrition label carefully. The oil separation seen in natural peanut butter is a normal process and indicates a lack of unwanted additives; a quick stir is all that's needed. When possible, choose varieties with less than 2 grams of added sugar per serving.

Conclusion

In summary, 2 spoons of peanut butter contain a modest but valuable amount of protein, typically 7 to 8 grams. While it offers several health benefits thanks to its healthy fats, fiber, and micronutrients, it should be considered a calorie-dense food rather than a primary protein source. The key to including it in a nutritious diet is moderation and mindful consumption. By choosing natural varieties and pairing it with complementary foods, you can enjoy its flavor and nutritional value effectively, without compromising your health goals.

For more detailed nutritional information and daily recommended intake, you can consult reliable sources like the Harvard School of Public Health, a reputable resource for dietary and health information.

Frequently Asked Questions

No, while peanut butter contains protein, it is more accurately described as a high-fat food. A standard 2-tablespoon serving has more than twice the amount of fat as protein, making it less protein-dense than sources like lean meat or Greek yogurt.

When consumed in moderation, peanut butter provides healthy monounsaturated and polyunsaturated fats, fiber, and micronutrients like magnesium and vitamin E, which support heart health, aid in digestion, and help regulate blood sugar.

Not necessarily. When consumed in controlled portions, peanut butter can support weight management. Its satiating qualities help curb hunger and reduce overall calorie intake, though its high calorie density requires mindful portion control.

You can make peanut butter a complete protein by combining it with other food sources that provide the amino acid methionine, which peanuts lack. Whole-grain bread, seeds, or oats are excellent options for creating a balanced amino acid profile.

To choose a healthy peanut butter, look for a product with the shortest ingredient list possible, ideally containing only peanuts and possibly salt. Avoid brands with added sugars, hydrogenated oils, or excessive stabilizers.

The nutritional differences between smooth and chunky varieties are marginal. Both generally offer similar amounts of protein, fat, and calories per serving. The choice comes down to personal texture preference.

Yes, some brands produce protein-fortified peanut butter with added ingredients like whey protein concentrate or pea protein, which can increase the protein content to 10 grams or more per serving.