Peanut butter

Peanut butter is a nutrient-dense food that provides a good amount of protein, is high in fat (mostly unsaturated), and contains a moderate amount of carbohydrates.

Peanut butter nutrition facts

• 

Typical smooth peanut butter

Per 2 tablespoons (32 g)

191 kcal

Approximate calories

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Protein

7.1 g

Fat

16.4 g

Carbohydrates

7.1 g

Source: USDA FoodData Central nutrient data. Values vary by brand and formulation.www.wtfgyms.com+1

Macronutrient breakdown

www.wtfgyms.comnutri-db.com

What these nutrients mean

• Protein: At about 7 g per serving, peanut butter can help support muscle maintenance and repair. It contributes protein, although it isn't as protein-dense per calorie as many lean protein sources.
• Fat: Most of its fat is unsaturated, including monounsaturated and polyunsaturated fats. It also contains some saturated fat, approximately 3.3 g per 2-tablespoon serving.
• Carbohydrates: It provides around 7 g per serving, including fibre and naturally occurring sugars. The amount of added sugar depends on the brand.

How much peanut butter are you eating?

www.wtfgyms.comwellix.cc

Bottom line: Peanut butter is particularly rich in fat, provides a useful amount of protein, and is relatively low in carbohydrates compared with many snack foods. If you're tracking macros, check the product label because natural, sweetened, and reduced-fat varieties can have noticeably different nutritional values.

The nutritional breakdown of standard regular peanut butter per a typical 2-tablespoon (𝟑𝟐𝐠) serving according to the USDA FoodData Central is detailed below.fns-prod.azureedge.us+1

• Calories : ~190 kcalverywellfit.com
• Total Fat: 1 6 g (~7 1% to 7 2% of total calories)
  • Saturated Fat: ~ 3 g
  • Note: The majority of the fat content consists of heart-healthy monounsaturated and polyunsaturated fats (oleic and linoleic acids).tools.myfooddata.com+4
• Total Carbohydrates: ~7 g to 8 g (~1 4% to 1 5% of total calories)
  • Dietary Fiber: ~1.8 g to 2 g
  • Sugars: ~2 g to 3 g (natural sugars plus any added sugars depending on the brand)verywellfit.com+2
• Protein: ~7 g to 8 g (~1 5% to 1 6% of total calories)
  • Note: While a great plant-based source of protein, peanut butter is an "incomplete" protein because it is low in the essential amino acid methionine.eatthismuch.com+1

Would you like to compare this breakdown to natural peanut butter (no added oils/sugar) or look into the micronutrient and vitamin profile?

The best peanut butter depends entirely on what you value most—intense roasted flavor, nostalgic comfort, or a ultra-clean ingredient list—with Santa Cruz Organic Dark Roasted, Skippy Creamy , and Smucker's Natural standing out as the top overall choices.

Tell me:

• Do you prefer natural (oil-separating) or conventional (no-stir) peanut butter?
• Are you looking for creamy or crunchy?

I can give you a more tailored recommendation based on your exact preference!

If by “best” you mean best combination of nutrition, ingredients, and everyday taste, I’d look for peanuts + maybe salt, and nothing else. Dietitians and nutrition-focused sources consistently recommend that approach.Cedars-Sinai+1

My picks

• Smucker's Natural Creamy Peanut Butter - $6.33 (Walmart)

• Crazy Richard's All-Natural Creamy Peanut Butter - $3.54 (Walmart)

• Adams Natural Creamy Peanut Butter - $3.32 (Walmart)

• Teddie All Natural Smooth Peanut Butter - $6.62 (Walmart)

• Best overall: Smucker’s Natural Creamy — just peanuts and salt, with about 8g protein per 2 Tbsp.Healthline

• Best minimalist choice: Crazy Richard’s — essentially just peanuts, with no added sugar or oils.

• Best crunchy: Adams Natural Crunchy — peanuts and salt; a good choice if you like texture.Healthline

• Best budget-friendly: Smucker’s Natural is a particularly easy option to find and relatively inexpensive.

What I’d avoid: peanut butter with added sugar, hydrogenated oils, or lots of unnecessary ingredients. “Reduced-fat” isn't necessarily healthier either, since some products replace the fat with sugar or thickeners.verywellhealth.com+1

If you tell me whether you care most about taste, protein, weight loss, low sugar, or price, I can narrow it down to one jar.