How much protein is in a 2 spoon of peanut butter?

November 12, 2025 •

4 min read

A standard two-tablespoon serving of natural peanut butter contains approximately 7 to 8 grams of protein, though the amount can vary slightly by brand. This article breaks down exactly how much protein is in a 2 spoon of peanut butter and provides a comprehensive look at its nutritional value.

Quick Summary

This guide examines the protein content of a two-tablespoon serving of peanut butter, detailing its other macronutrients, vitamins, and minerals. It includes comparisons to other protein sources and outlines its role in a balanced diet.

Key Points

Protein Content: A standard two-tablespoon serving of peanut butter contains approximately 7 to 8 grams of protein.
Nutrient-Dense: It is a rich source of healthy fats (monounsaturated and polyunsaturated), fiber, and essential minerals like magnesium, phosphorus, and zinc.
Energy Source: The combination of protein and healthy fats provides sustained energy and helps keep you feeling full for longer periods.
Health Benefits: Regular, moderate consumption supports heart health, blood sugar regulation, and weight management.
Versatile Ingredient: Peanut butter can be easily incorporated into many snacks and meals, from smoothies and oatmeal to savory sauces, to boost protein content.
Moderation is Key: Due to its high calorie density, portion control is essential, especially for those watching their weight.

How Much Protein is in 2 Spoons of Peanut Butter? The Exact Answer

For most standard, commercially available peanut butter brands, a two-tablespoon (or 32-gram) serving provides between 7 and 8 grams of protein. The precise number can fluctuate based on the manufacturer and the type of peanut butter, for instance, natural versus conventional varieties. For those measuring in teaspoons, one tablespoon (half a serving) would contain approximately 3.5 to 4 grams of protein. This protein contributes to muscle repair and growth, making it a popular choice for athletes and fitness enthusiasts.

Breakdown of the Standard 2-Tablespoon Serving

A two-tablespoon serving of peanut butter is also packed with other nutrients besides just protein. According to the USDA and various nutrition databases, this serving size offers a substantial nutritional profile.

Typical Nutritional Profile (per 2 tbsp/32g):

Protein: 7–8g
Fat: 16g (mostly heart-healthy mono- and polyunsaturated fats)
Carbohydrates: 7g
Fiber: 2–3g
Sugar: 1–3g (depending on the brand and additives)
Calories: 190–200 calories

Factors That Influence Protein Content

The protein content can vary slightly depending on the brand and whether the product is natural or has added ingredients. For example, natural peanut butters with just peanuts and a little salt may have a slightly different protein-to-calorie ratio than versions with added sugar or hydrogenated oils. Protein-enriched peanut butters are also available, which can contain significantly more protein per serving, sometimes up to 7 grams per single tablespoon. For the most accurate information, it is always best to check the nutritional label of the specific product you are consuming.

The Complete Nutritional Profile of Peanut Butter

Beyond its protein content, peanut butter is a nutrient-dense food that provides several other vitamins, minerals, and healthy fats essential for overall health.

Other Key Nutrients in a 2-Tablespoon Serving:

Magnesium: Essential for muscle function and energy production.
Phosphorus: Crucial for building healthy bones and cells.
Zinc: Supports immune function and protein synthesis.
Niacin (Vitamin B3): Aids in digestion and nerve function.
Vitamin B6: Plays a vital role in over 100 enzyme reactions.
Vitamin E: A powerful antioxidant that protects against cellular damage.

These nutrients, combined with the healthy fats and fiber, contribute to peanut butter's ability to promote satiety and help manage blood sugar levels, making it a valuable part of a balanced diet.

Peanut Butter vs. Other Protein Sources

While peanut butter is a good plant-based protein source, its protein-to-calorie ratio is different compared to animal-based options. Here is a comparison of the protein content in a standard portion of various foods:


Food (Standard Serving)	Serving Size	Approximate Protein (g)	Type of Protein
Peanut Butter	2 tablespoons	7–8 g	Plant-Based
Large Egg	1 egg	6 g	Animal-Based (Complete)
Greek Yogurt	6 ounces	9–20 g	Animal-Based (Complete)
Chicken Breast	3 ounces	26.5 g	Animal-Based (Complete)
Lentils (cooked)	1 cup	18 g	Plant-Based
Tofu (firm)	1/4 block	15 g	Plant-Based (Complete)
Almonds	1/4 cup	7 g	Plant-Based

How to Incorporate Peanut Butter into a High-Protein Diet

Integrating peanut butter into your diet can be a delicious and easy way to increase your protein intake. The key is moderation due to its calorie density.

Delicious Ways to Enjoy Your Protein Boost:

Pre- or Post-Workout Snack: Combine a spoonful of peanut butter with a banana or apple slices for an energizing and muscle-supporting snack.
Protein-Packed Oatmeal: Stir a tablespoon into your morning oatmeal or porridge to increase the protein and healthy fat content, helping you stay full longer.
Smoothie Booster: Add a spoonful to your protein shake or smoothie for a creamy texture and extra nutrients.
Homemade Sauce: Use it as a base for a savory satay sauce to accompany chicken, tofu, or vegetables.
Healthy Sandwich: Pair it with whole-grain toast or crackers for a balanced and satisfying mini-meal.

The Role of Peanut Butter in Health and Fitness

Peanut butter's combination of protein, healthy fats, and fiber makes it beneficial for several health aspects.

Weight Management: Its satiating properties can help curb hunger and reduce overall calorie intake throughout the day.
Heart Health: The monounsaturated and polyunsaturated fats help lower bad cholesterol (LDL) and reduce the risk of heart disease.
Energy Levels: It provides a slow-releasing energy source that can sustain you through workouts and busy days.
Muscle Building: The protein and calorie density make it an effective tool for those looking to gain muscle mass, as it helps meet the necessary caloric surplus.

Conclusion: Is Peanut Butter a Good Protein Source?

In summary, a two-tablespoon serving of peanut butter provides a solid 7 to 8 grams of protein, alongside a wealth of other essential nutrients and healthy fats. While it is not the highest-protein food available, its convenience, affordability, and versatility make it an excellent and flavorful option for boosting protein intake, particularly for those on a plant-based diet. As with any calorie-dense food, enjoying it in moderation is key to reaping its nutritional benefits without exceeding your daily calorie goals. For more in-depth information on the nutritional science behind peanuts, visit The Peanut Institute.

Frequently Asked Questions

Peanut butter is a balanced energy source that contains all three macronutrients, but it is primarily a source of fat. While it does provide a respectable amount of protein, the majority of its calories come from healthy fats.

The protein content is very similar across most standard brands, whether they are natural or conventional. The main nutritional difference in natural versions is often less added sugar, salt, and no hydrogenated oils.

Yes, when consumed in moderation as part of a balanced diet, peanut butter can aid weight loss. Its combination of protein, fat, and fiber promotes satiety, helping to reduce hunger and prevent overeating.

The protein difference between crunchy and creamy varieties is negligible. The choice comes down to personal preference for texture, as their core nutritional profiles are nearly identical.

A two-tablespoon serving of peanut butter has slightly more protein (7-8g) than one large egg (6g). However, eggs are considered a 'complete' protein, containing all essential amino acids, while peanut butter is not.

For most people, consuming two tablespoons of peanut butter daily is perfectly fine and can be a healthy part of a balanced diet. The key is to be mindful of your overall calorie and macronutrient intake.

Yes, peanut butter is beneficial for athletes aiming for muscle gain. Its high calorie and protein content provides the energy and building blocks needed for muscle repair and growth, especially when paired with other protein sources.