Peanut butter is a popular spread that many people enjoy on sandwiches, with apples, or just eaten straight out of the jar with a spoon. Jif is one of the most well-known brands of peanut butter. But how many calories are actually in a spoonful of this tasty treat?
What is Jif Peanut Butter?
Jif is a brand of peanut butter made by The J.M. Smucker Company. It was introduced in 1958 and became the first mass-marketed peanut butter in the United States. Jif peanut butter is known for its smooth, creamy texture and robust peanut flavor.
Jif makes a variety of peanut butter products including creamy peanut butter, crunchy peanut butter, natural peanut butter, reduced fat peanut butter, peanut butter spreads, and other peanut butter-based treats like peanut butter filled pretzels and peanut butter chocolate flavored hazelnut spread.
Nutrition Facts for Jif Peanut Butter
The nutrition facts for a 2 tablespoon (32g) serving of regular Jif creamy peanut butter are:
- Calories: 190
- Total Fat: 16g
- Saturated Fat: 2.5g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 150mg
- Total Carbohydrate: 7g
- Dietary Fiber: 2g
- Total Sugars: 3g
- Added Sugars: 1g
- Protein: 7g
The main nutrients in Jif peanut butter are fat and protein. Peanut butter gets most of its calories from fat. There are 16 grams total fat in 2 tablespoons of Jif peanut butter, with 2.5 grams saturated fat. Jif peanut butter also provides 7 grams of protein per serving.
Jif peanut butter contains no cholesterol and is low in sodium. It has a small amount of naturally-occurring sugars (3 grams total sugars and just 1 gram added sugar). Jif also provides 2 grams of fiber per serving, which is 8% of the Daily Value.
In addition to these nutrients, Jif peanut butter contains small amounts of vitamins and minerals like niacin, folate, magnesium, and potassium.
How Many Calories in a Spoonful of Jif Peanut Butter?
Now that we know the nutrition information for a serving of Jif peanut butter, we can determine how many calories are in a spoonful. Here are some estimates:
1 teaspoon:
– A teaspoon is about 5 grams or 0.2 oz
– There are 190 calories in 32g (2 Tbsp) of Jif
– So in 5g (1 tsp) there are about 30 calories
1 tablespoon:
– A tablespoon is about 16 grams or 0.5 oz
– There are 190 calories in 32g (2 Tbsp) of Jif
– So in 16g (1 Tbsp) there are about 95 calories
1 serving spoon or scoop (2 Tbsp):
– A serving spoon or scoop is typically about 32 grams or 1.1 oz
– There are 190 calories per 32 gram (2 Tbsp) serving of Jif
– So a full serving spoon of Jif peanut butter contains approximately 190 calories
Calories in Different Types of Jif Peanut Butter
Keep in mind that the nutrition facts and calories can vary between different types of Jif peanut butter:
| Type of Jif Peanut Butter | Calories per 32g (2 Tbsp) Serving |
|---|---|
| Creamy | 190 |
| Crunchy | 190 |
| Natural Creamy | 180 |
| Natural Crunchy | 180 |
| Reduced Fat Creamy | 130 |
| Reduced Fat Crunchy | 130 |
| Simply Jif Creamy | 160 |
| Simply Jif Crunchy | 160 |
As you can see, reduced fat Jif has the fewest calories per serving at 130 calories for 2 tablespoons. The natural and simply Jif varieties have slightly fewer calories than original creamy and crunchy Jif at 180-190 calories per serving.
To determine the calories in a spoonful of any Jif variety, divide the calories per serving by 2 to calculate the calories per tablespoon. Then adjust the amount up or down based on if you are using a teaspoon, tablespoon, or serving spoon.
Factors That Affect Calories per Spoonful
There are a few factors that can alter the number of calories in a spoonful of peanut butter:
- Heap vs. level spoonful: A heaping spoonful that mounds up will have more peanut butter than a leveled-off spoonful.
- Size of spoon: A smaller teaspoon vs. larger tablespoon or serving spoon will alter the calories.
- Density: Peanut butter can be packed down into the spoon or scooped lightly. Denser peanut butter will weigh more.
For the most accuracy, you can weigh peanut butter on a food scale. But these estimates should give a good approximation for calorie counting purposes.
Daily Calorie Recommendations
To put the calories for a spoonful of peanut butter into context, here are some general daily calorie intake recommendations based on age, gender, and activity level according to the Dietary Guidelines for Americans:
| Gender and Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child 2-3 years | 1,000 calories | 1,000-1,400 calories | 1,000-1,400 calories |
| Child 4-8 years | 1,200-1,400 calories | 1,400-1,600 calories | 1,400-1,800 calories |
| Child 9-13 years | 1,600 calories | 1,600-2,000 calories | 1,800-2,200 calories |
| Girl 14-18 years | 1,800 calories | 2,000 calories | 2,400 calories |
| Boy 14-18 years | 2,000 calories | 2,400-2,800 calories | 2,800-3,200 calories |
| Women 19-30 years | 2,000-2,200 calories | 2,000-2,400 calories | 2,400-2,800 calories |
| Men 19-30 years | 2,400-2,600 calories | 2,600-2,800 calories | 3,000 calories |
| Women 31-50 years | 1,800-2,000 calories | 2,000-2,200 calories | 2,400 calories |
| Men 31-50 years | 2,200-2,400 calories | 2,400-2,600 calories | 2,800-3,000 calories |
As you can see based on the table, one spoonful of peanut butter represents about 5-15% of total daily calorie needs for most children and adults. For example, the 95 calories in a tablespoon of peanut butter is about 7% of the 1,400 calories recommended for a sedentary 9 year old child. It’s around 4% of the 2,400 calories recommended for an active 14-18 year old boy.
So while peanut butter is high in calories, one spoonful can fit into a balanced diet when consumed in moderation. Just be mindful of your total daily calorie intake when enjoying a spoonful of Jif!
Ways to Enjoy Jif Peanut Butter
Here are some delicious ways to enjoy a spoonful or two of Jif peanut butter:
- On whole grain toast, bagels, waffles or pancakes
- With fresh cut apple slices
- Spread on a banana
- Stirred into oatmeal or yogurt
- As a dip for pretzels or graham crackers
- In a smoothie
- In homemade granola or trail mix
- Swirled into peanut butter cookie dough
- In peanut butter energy balls or protein bites
- Spread on celery sticks with raisins (“Ants on a Log”)
Peanut butter is very versatile and can be used in sweet or savory recipes. Just stick to about 1-2 spoonfuls per serving and balance it out with nutrient-dense foods like whole grains, fruits, veggies, lean protein, nuts and seeds.
Conclusion
One spoonful of Jif peanut butter contains approximately:
- 30 calories per teaspoon
- 95 calories per tablespoon
- 190 calories per serving spoon/scoop (2 Tbsp)
The exact amount of calories can vary based on the Jif variety and factors like a heaping vs. leveled spoonful. But this gives a general estimate to help with tracking calories.
When enjoyed in moderation as part of a balanced diet, a spoonful of peanut butter can be a tasty addition that provides protein, healthy fats, fiber, vitamins and minerals. Just be conscious of portions and your total daily calorie intake when enjoying this popular spread.
