Peanut butter has always been a store cupboard staple, but in recent years it’s also become a favorite amongst those on a low-carb diet due to the fact it’s high in fat and protein while being relatively low in carbs.
While peanut butter cannot be classed as low-calorie, as with most food products, there are good and bad choices you can make.
Some kinds of peanut butter are high in sugar and have added ingredients that increase the calorie value per serving.
So, I’ve done extensive research across popular peanut butter brands that are available in most large grocery stores to help you find the lowest calorie options and what to look for when choosing the best peanut butter for you.
Also in This Article
In a hurry, or looking for something specific? Use the links below to jump to the relevant section:
- Average Calories in a Serving of Peanut Butter
- How to Choose Lower Calorie Peanut Butter
- Top Ten Lowest Calorie Peanut Butter
- Does Creamy Peanut Butter Have More Calories Than Crunchy?
- FAQs
The information in this article relates to USA brands and servings of peanut butter; if you’re looking for the lowest calorie brands of peanut butter that are available in the UK, click the link below:
Best Supermarket Peanut Butter (UK Brands)
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Average Calories in a Serving of Peanut Butter
A serving of peanut butter in the USA is considered to be two tablespoons which generally weighs 32g (1.1oz).
Some serving weights can vary slightly between types and brands of peanut butter per two tablespoons if the peanut butter is heavier (or denser), but the difference is generally only one gram.
The average amount of calories in a two-tablespoon (32g/1.1oz) serving of peanut butter ranges between 180 and 210kcal, with the average being 190kcal.
You can expect a serving of natural peanut butter with no added fat or sugar to be 180kcal per serving, with the higher calorie peanut butter containing the most sugar and added fats to be 210kcal per serving.
How to Choose Lower Calorie Peanut Butter
Because peanuts are naturally high in calories and natural fat, peanut butter can’t be considered low calorie, but you can choose one which is lower in calories than others.
Higher calorie peanut butter usually contains added oil and sugar, which increases the overall calorie content. Honey flavored or honey nut roasted peanut butter is generally among the highest calorie options.
The lowest calorie options are generally those which are 100% natural and contain only peanuts and usually a little added salt, although some can be naturally higher in calories than others. To ensure you’re choosing the lowest calorie option, choose a peanut butter that contains 180-190kcal per two-tablespoon serving.
Take care when choosing peanut butter labeled as ‘natural’ because, in some cases, this only means the ingredients are natural, but they can still contain quite a bit of added sugar – if in doubt, check the label.
Top Ten Lowest Calorie Peanut Butter (USA Brands)
Below are my top ten lowest-calorie kinds of peanut butter available in most larger grocery stores, including a nutritional comparison to see which one is best for you and your diet.
1 – Crazy Richard’s Natural Creamy or Crunchy 100% Peanut Butter
Crazy Richards peanut butter is one of the lowest-calorie options, which has the added benefits of being slightly lower in saturated fat than other peanut butter while being low-carb (with no added sugar) and high in protein.
The creamy and crunchy varieties both contain the same amount of calories and the high-level nutritional values are the same.
| Crazy Richard’s 100% Peanut Butter (Creamy or Crunchy) | Value Per 2 Tablespoon (32g/1.1oz) Serving |
| Calories | 180kcal |
| Fat | 16g |
| Saturated Fat | 2g |
| Carbohydrates | 5g |
| Sugar | 2g (no added Sugar) |
| Protein | 8g |
2 – Santa Cruz Organic Creamy Peanut Butter
Santa Cruz creamy peanut butter is an organic butter containing two simple ingredients, organic peanuts, and salt. It’s one of the lower-calorie options with no added sugar or oil.
The creamy dark and light roasted varieties both contain the same amount of calories and the high-level nutritional values are the same.
| Santa Cruz Organic Creamy Peanut Butter (Dark & Light Roasted) | Value Per 2 Tablespoon (32g/1.1oz) Serving |
| Calories | 180kcal |
| Fat | 16g |
| Saturated Fat | 2g |
| Carbohydrates | 5g |
| Sugar | 1g (no added sugar) |
| Protein | 8g |
3 – Spread the Love Naked Peanut Butter
Spread the Love Peanut Butter is made from 100% organic peanuts with no other added ingredients. At 180kcal per serving, this peanut butter is a lower-calorie option than some other main brand kinds of peanut butter.
With only 1g of natural sugars per serving, Spread the Love Peanut Butter is one of the lowest sugar peanut butter brands available.
You can buy this brand of peanut butter from most large Walmart stores.
| Spread the Love Naked Peanut Butter (Naked & Naked Crunch) | Value Per 2 Tablespoon (32g/1.1oz) Serving |
| Calories | 180kcal |
| Fat | 15g |
| Saturated Fat | 2.5g |
| Carbohydrates | 6g |
| Sugar | 1g (no added sugar) |
| Protein | 7g |
4 – Great Value Organic Peanut Butter
Walmart’s brand ‘Great Value’ Organic Peanut Butter is an excellent low-budget option that is lower in calories and sugar while high in protein.
This organic peanut butter contains only organic peanuts and salt, which means it’s a healthier option than the standard creamy alternative.
The nutritional and calorie values below are the same for either the crunchy or creamy Great Value Organic Peanut Butter varieties.
| Great Value Organic Peanut Butter (Creamy & Crunchy) | Value Per 2 Tablespoon (32g/1.1oz) Serving |
| Calories | 180kcal |
| Fat | 15g |
| Saturated Fat | 2.5g |
| Carbohydrates | 7g |
| Sugar | 2g (no added sugar) |
| Protein | 8g |
5 – Skippy Reduced-Fat Creamy Peanut Butter
There are many varieties of Skippy Peanut Butter, with the reduced-fat option being the lowest in calories at 180kcal per serving.
While this peanut butter is slightly lower in fat, it contains double the amount of carbs as natural peanut butter. Reduced-fat Skippy Peanut Butter contains added sugar, corn syrup, and various kinds of oil.
If you’re looking for a healthier option, it’s still a good idea to choose a simple peanut butter that contains just peanuts and a little salt because the fat difference between those and this one is only one gram.
| Skippy Reduced-Fat Creamy Peanut Butter | Value Per 2 Tablespoon (32g/1.1oz) Serving |
| Calories | 180kcal |
| Fat | 14g |
| Saturated Fat | 2g |
| Carbohydrates | 14g |
| Sugar | 4g |
| Protein | 7g |
6 – Adams 100% Natural Peanut Butter
Adams 100% Natural Peanut Butter is another peanut butter that only contains peanuts and a little salt.
Their natural version is a little higher in calories than the previous brands at 190kcal per serving, but it’s still a healthy lower-calorie option that doesn’t have any added sugar or oil such as palm oil.
Adams creamy and crunchy natural peanut butter contain the same amount of calories per serving.
| Adams 100% Peanut Butter (Creamy & Crunchy) | Value Per 2 Tablespoon (32g/1.1oz) Serving |
| Calories | 190kcal |
| Fat | 16g |
| Saturated Fat | 3g |
| Carbohydrates | 7g |
| Sugar | 2g (no added sugar) |
| Protein | 8g |
7 – Smucker’s Natural Peanut Butter
If you’re a fan of Smucker’s Peanut Butter then the natural version is another good option that only contains peanuts and salt.
Smucker’s Natural Peanut Butter is high in protein and contains no added sugar or oils.
| Smucker’s Natural Peanut Butter (Creamy & Chunky) | Value Per 2 Tablespoon (32g/1.1oz) Serving |
| Calories | 190kcal |
| Fat | 16g |
| Saturated Fat | 3g |
| Carbohydrates | 7g |
| Sugar | 2g (no added sugar) |
| Protein | 8g |
8 – MaraNatha Organic Crunchy Peanut Butter
MaraNatha Organic Crunchy Peanut Butter is a lower-calorie option compared to other kinds of peanut butter with added ingredients.
The crunchy organic version contains 190kcal per serving and is lower in fat than some brands above.
Shop for MaraNatha Organic Peanut Butter at Amazon.com
| MaraNatha Organic Crunchy Peanut Butter | Value Per 2 Tablespoon (32g/1.1oz) Serving |
| Calories | 190kcal |
| Fat | 15g |
| Saturated Fat | 2g |
| Carbohydrates | 8g |
| Sugar | 2g (no added sugar) |
| Protein | 8g |
9 – Peanut Butter & Co. Old Fashioned Peanut Butter
Not all Peanut Butter and Co varieties of peanut butter are healthy options, so look out for the old-fashioned version, which is made from just peanuts and salt, without any added sugar or oils.
Old fashioned crunchy and creamy peanut butter from this brand both contain the same amount of calories.
| Peanut Butter & Co. Old Fashioned Peanut Butter (Creamy & Crunchy) | Value Per 2 Tablespoon (32g/1.1oz) Serving |
| Calories | 190kcal |
| Fat | 16g |
| Saturated Fat | 2.5g |
| Carbohydrates | 7g |
| Sugar | 2g |
| Protein | 8g |
10 – Jif Peanut Butter
Jif Peanut Butter is a USA favorite, and although it does have added sugar, the regular crunchy and crunchy versions are lower-calorie than some other mainstream brands.
Jif creamy and crunchy peanut butter contains 190kcal per two-tablespoon serving.
| Jif Peanut Butter (Creamy & Crunchy) | Value Per 2 Tablespoon (32g/1.1oz) Serving |
| Calories | 190kcal |
| Fat | 16g |
| Saturated Fat | 3.5g |
| Carbohydrates | 8g |
| Sugar | 3g (2g added sugar) |
| Protein | 7g |
Does Creamy Peanut Butter Have More Calories Than Crunchy?
In most cases, the same brand of crunchy and creamy peanut butter contains the same amount of calories and is nutritionally similar. The only difference is that small peanut pieces are added to the creamy mix.
It’s worth noting that there are a few brands where the calories may vary slightly between creamy and crunchy peanut butter, so if in doubt, check the label.
More FAQs
The lowest calorie peanut butter is those which are made from natural ingredients (usually just peanuts and salt). The lowest calorie peanut butter contains 180kcal per two-tablespoon serving.
Although an organic ingredient doesn’t necessarily mean it’s low-calorie, organic peanut butter is often made simply from peanuts without other ingredients such as sugar or oil, which is usually a lower-calorie option.
Related Articles
I hope this article has helped you to find the information you were looking for; you might also find the following articles helpful too:
Peanut Butter Weights, Servings & Calories (With Calculator)
Peanuts Vs. Peanut Butter (What’s the Difference?)
Special K Vs. Raisin Bran (Which is Best?)
References Used for this Article
To ensure the nutritional information used in this article is accurate, I have used some data from the USDA FoodData Central; the links below contain the source information: