Peanut butter, smooth style, without salt
Per 2 tbsp (32g) — verified against USDA FoodData Central (fdcId 172470).
| Nutrient | Per 2 tbsp | Per 100g |
|---|---|---|
| Calories | 191 kcal | 598 kcal |
| Protein | 7.1g | 22.21g |
| Carbohydrate | 7.1g | 22.31g |
| — of which sugar | 3.4g | 10.49g |
| Fiber | 1.6g | 5g |
| Fat | 16.4g | 51.36g |
| — of which saturated | 3.3g | 10.33g |
| Sodium | 5mg | 17mg |
For context, 191 kcal is roughly equivalent to a 45-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 39g of peanut butter, smooth style, without salt — roughly 1.2× the 2 tbsp serving above.
About this food
Smooth peanut butter without added salt carries a fairly even three-way split of calories from fat, protein, and carbohydrate compared to most other foods on this list, though fat still supplies the largest share — around 51g per 100g against 22g of protein and 22g of carbohydrate, over 10g of which is sugar even in this unsalted, presumably unsweetened reference version.
Different peanut butter products vary meaningfully from these figures — many commercial jars add sugar, salt, and sometimes oil beyond what plain ground peanuts alone would contain, which shifts both the sugar and sodium numbers higher than what's shown here. The figures above specifically describe the smooth, unsalted USDA reference product, not any particular brand.
Peanut butter's combination of protein, fat, and some fiber (5g per 100g) makes a small serving fairly filling relative to its size, though — like other nut-based foods — its calorie density means a typical serving is a comparatively small amount by weight (commonly two tablespoons, about 32g) rather than a large one.
For a full daily target across calories and all three macros, try the macro calculator.
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