Protein in food · Nuts, seeds & nut butters
How much protein is in peanut butter?
Two tablespoons of peanut butter (32 g) has 7.2 g of protein (193 kcal); 100 g has 22.2 g.
3.7 g protein per 100 kcal · USDA FoodData Central
3.7 g of protein per 100 kcal (15% of its calories): 2.5–5 g is moderate on our scale.
25 g of protein from peanut butter alone takes 113 g (about 7 tbsp) and 673 kcal.
#4 of 14 in Nuts, seeds & nut butters for protein per 100 g, #4 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 22.2 g | 598 | 22.3 g | 51.4 g |
| 1 oz (28 g) | 6.3 g | 170 | 6.3 g | 15 g |
| 1 cup (258 g) | 57 g | 1542 | 58 g | 133 g |
| 1 tbsp (16 g) | 3.6 g | 96 | 3.6 g | 8.3 g |
| 2 tbsp (32 g) | 7.2 g | 193 | 7.2 g | 17 g |
Two tablespoons of peanut butter (32 g) is 6% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from fat: about 77%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than almonds and almond butter and less than pepitas (pumpkin seeds) and peanuts.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pepitas (pumpkin seeds) | 29.8 g | 574 | 5.2 g |
| Peanuts | 24.4 g | 587 | 4.2 g |
| Peanut butter | 22.2 g | 598 | 3.7 g |
| Almonds | 21.1 g | 579 | 3.6 g |
| Almond butter | 21 g | 614 | 3.4 g |
Recipes with peanut butter
6 recipes in the Feast Mode library use peanut butter, macros computed the same way.
Across the 6 library recipes that use it, a serving has 7.1 g of peanut butter on average, which brings 1.6 g of protein: 5% of the dish’s protein. It carries the most in Peanut Butter Protein Cups, at 10% of the protein.
Questions
How much protein is in two tablespoons of peanut butter?
Two tablespoons of peanut butter (32 g) has 7.2 g of protein and 193 kcal, with 7.2 g of carbohydrate and 17 g of fat.
How much protein is in 100 g of peanut butter?
100 g of peanut butter has 22.2 g of protein, 598 kcal, 22.3 g of carbohydrate and 51.4 g of fat (USDA FoodData Central 174266).
Is peanut butter a good source of protein?
Moderate protein: 3.7 g of protein per 100 kcal (15% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from peanut butter alone takes 113 g (about 7 tbsp) and 673 kcal.
Which has more protein, peanut butter or peanuts?
Peanuts, with 24.4 g of protein per 100 g against 22.2 g for peanut butter. Per 100 kcal: peanut butter 3.7 g, peanuts 4.2 g.
Source: USDA FoodData Central, SR Legacy 174266: “Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program)”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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