Protein in Peanut Butter: How Much per 100g and per Portion
Smooth peanut butter provides 22.8g of protein per 100g. This makes it one of the higher-protein foods on this site, ranking 32nd out of 137 foods analysed. While it is a good source of protein, it is also very high in calories, with its protein-per-calorie density being lower than many other options. A 100g amount provides 46% of the daily reference intake for protein.
CoFID 14-892 · Peanut butter, smooth
What the numbers say
- Protein per calorie. Peanut butter provides 3.8g of protein for every 100 kcal. Protein accounts for 15% of its total energy, with the majority of calories coming from fat.
- UK front-of-pack colours. Based on UK front-of-pack guidance, peanut butter is rated high (red) for both fat and saturated fat. Its sugars and salt content are both rated medium (amber).
- Fibre content. Smooth peanut butter contains 6.6g of fibre per 100g. A 30g amount, which provides 6.8g of protein, also contributes 2g of fibre.
Peanut Butter macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 607 kcal 2,514 kJ |
30% | – |
| Protein | 22.8g | 46% | – |
| Fat | 51.8g | 74% | high |
| of which saturates | 12.8g | 64% | high |
| Carbohydrate | 13.1g | 5% | – |
| of which sugars | 6.7g | 7% | medium |
| Fibre | 6.6g | – | – |
| Salt | 0.88g | 15% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in peanut butter by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 3.4g | 91 | 2g | 7.8g |
| 30g | 6.8g | 182 | 3.9g | 15.5g |
| 50g | 11.4g | 304 | 6.5g | 25.9g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of peanut butter for 20g or 30g of protein
- To get 20g of protein from peanut butter, you would need to eat an 88g amount, which also contains 532 kcal and 45.4g of fat.
- A larger 30g protein portion requires 132g of peanut butter, providing 799 kcal and 1.16g of salt.
- A common 30g amount, roughly two tablespoons, provides 6.8g of protein and 182 kcal.
How it compares with other nuts and seeds
Within the nuts and seeds category, smooth peanut butter ranks 4th out of 14 foods for protein content per 100g. Its protein per 100 kcal also ranks 4th in this group. The protein content of 22.8g per 100g is slightly higher than that of almonds (21.2g) and sunflower seeds (19.8g), but lower than mixed nuts (23.8g) and pumpkin seeds (24.4g). It has the same protein-per-calorie value as almonds (3.8g per 100 kcal) but is less protein-dense than pumpkin seeds (4.3g per 100 kcal).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Peanut Butter | 22.8g | 607 | 3.8g |
| Almonds | 21.2g | 554 | 3.8g |
| Mixed Nuts | 23.8g | 581 | 4.1g |
| Pumpkin Seeds | 24.4g | 565 | 4.3g |
| Sunflower Seeds | 19.8g | 576 | 3.4g |
Quick answers
Is peanut butter a good source of protein?
Smooth peanut butter contains 22.8g of protein per 100g, which is 46% of the UK reference intake. While it is high in protein, it is also high in fat and calories, with protein making up 15% of its total energy.
How much protein is in a tablespoon of peanut butter?
The data shows a 15g amount, roughly one tablespoon, contains 3.4g of protein and 91 kcal. A 30g amount, about two tablespoons, provides 6.8g of protein.
Is peanut butter high in fat?
Yes, according to UK front-of-pack labelling standards, smooth peanut butter is rated high in both total fat (51.8g per 100g) and saturated fat (12.78g per 100g).
When to speak to a GP or dietitian
- This food contains peanuts, one of the 14 allergens that UK food law requires to be declared. If you have a peanut allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.