Protein in Peanut Butter: Per 2 Tbsp, Per 100g and Powder

Protein in peanut butter is about 7 to 8 g per 2 tablespoons (32 g) and roughly 22 to 25 g per 100 g, based on USDA FoodData Central. That's respectable by weight, but peanut butter is mostly fat, so it delivers only about 4 g of protein per 100 kcal. It's a great way to add calories, flavour and some protein, especially for hikers and people trying to gain weight, but not the most efficient protein source if you're watching calories. Here are the numbers, comparisons and practical ways to use it.

Peanut butter protein by serving

Types of peanut butter compared (per 2 tbsp)

Check labels: "reduced-fat" peanut butter usually has about the same calories and more sugar.

Protein per calorie

Peanut butter is higher in protein than other nut butters, but per calorie it's low compared with lean protein foods. Compare others with the protein density calculator.

Peanut butter vs other nut and seed butters (per 2 tbsp)

Is peanut butter a complete protein?

Peanuts are legumes, and like most legumes they're relatively low in the amino acid methionine. Eating peanut butter with grains, such as wholegrain bread or oats, balances that. Most people eating a varied diet don't need to combine foods at the same meal.

Making peanut butter meals higher in protein

Peanut butter works best as a partner to a leaner protein:

See peanut butter protein balls, high protein smoothie without protein powder and high protein overnight oats.

Powdered peanut butter

Powdered peanut butter is made by pressing most of the oil out of roasted peanuts and grinding what's left. It keeps the peanut flavour with about 85 percent less fat. Mix 2 tablespoons with 1 to 1.5 tablespoons of water for a spread, or stir it straight into oats, yogurt, smoothies and baking. It's ideal if you want peanut flavour and protein without the calories, but it loses the healthy fats that make regular peanut butter filling.

Peanut butter for hiking and backpacking

On the trail, peanut butter's high calorie density is a strength. At about 590 kcal per 100 g (about 167 kcal per ounce), it's one of the best calorie-per-weight foods you can carry. Single-serve packets, squeeze pouches or small jars work well with tortillas, crackers, oatmeal and ramen.

See ultralight backpacking food, backpacking lunch ideas and high calorie backpacking food. Check calorie density with the calorie density checker.

Peanut butter sandwiches: how to raise the protein

A classic peanut butter and jelly sandwich on white bread has about 12 g of protein. Small changes add up quickly:

1. Switch to wholegrain or high-protein bread, which can add 3 to 8 g per sandwich.
2. Mix powdered peanut butter into regular peanut butter, half and half, for more protein with fewer calories.
3. Swap jam for sliced banana and a sprinkle of hemp seeds, adding about 3 g.
4. Pair it with milk or Greek yogurt on the side, which adds 8 to 17 g.
5. Use a protein-enriched peanut butter if you eat it daily.

These changes can take a sandwich from 12 g to 25 g or more without making it feel like diet food.

Making your own peanut butter

Blending roasted peanuts in a food processor for 5 to 10 minutes gives smooth peanut butter with no added sugar or oil. Add a pinch of salt to taste. You can also blend in a scoop of protein powder or a spoon of milk powder for a higher-protein spread, although it'll be thicker and should be kept in the fridge.

Health notes

• Fats: about 80 percent of peanut butter's fat is unsaturated, which research links with heart health when it replaces saturated fat.
• Added sugar and oils: choose products with just peanuts and salt when you can.
• Sodium: varies widely; unsalted versions exist.
• Allergy: peanut allergy can be severe. Follow school and group policies and check labels for "may contain".
• Aflatoxins: commercial peanut butter in the US and EU is tested for these mould toxins; buy from reputable brands.

Peanut butter for weight gain and weight loss

For weight gain, peanut butter is an easy way to add 200 to 400 kcal a day without much extra volume. For weight loss, it's easy to over-pour: a heaped tablespoon can be 25 to 30 g instead of 16 g. Measuring with a spoon or using powdered peanut butter makes portions predictable. Set your targets with the macro calculator.

How much peanut butter per day?

For most people, 1 to 2 tablespoons a day fits easily into a balanced diet, adding 4 to 8 g of protein and healthy fats. Active people, hikers and those trying to gain weight can eat more. Because it's calorie-dense, it's worth counting if you're tracking intake.

Quick reference

• 2 tbsp: about 7–8 g protein, 190 kcal.
• 100 g: about 22–25 g protein, 590 kcal.
• Powdered (2 tbsp): about 5–6 g protein, 45–60 kcal.
• Protein per 100 kcal: about 4 g.

Storing peanut butter

Natural peanut butter separates because it has no added stabilisers; stir the oil back in, then store the jar upside down or in the fridge to slow separation and stop the oil going rancid. Regular peanut butter with stabilisers keeps at room temperature for months after opening. Powdered peanut butter keeps for about a year in a sealed container, which also makes it a handy pantry staple for camping trips.

Sources: nutrient values from USDA FoodData Central (peanut butter, smooth style, with salt; peanuts, all types, dry-roasted) and typical product labels; allergy guidance from Food Allergy Research and Education. General information, not personalised dietary advice.