Peanut butter is a popular spread made from ground, dry-roasted peanuts. It’s commonly used in sandwiches, baked goods, smoothies and more. Many people consume peanut butter because it’s thought to be a good source of protein. But is peanut butter actually high in protein? Let’s take a closer look at the nutritional profile of peanut butter to find out.
How much protein is in peanut butter?
The amount of protein in peanut butter can vary slightly depending on the brand and ingredients, but here are some general stats on the protein content of peanut butter:
- 2 tablespoons (32g) of regular smooth peanut butter provides about 8 grams of protein (1).
- 2 tablespoons of crunchy style peanut butter has around 7 grams of protein (2).
- Natural or organic peanut butters contain around 6-7 grams of protein per serving (3).
So a typical serving of peanut butter provides about 6-8 grams of protein, depending on the exact type.
To put that in perspective, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults (4). For a 150 lb (68kg) adult, that equates to about 54 grams of protein per day.
A serving of peanut butter provides around 8-12% of the RDA for protein for most adults. While peanut butter does contain a decent amount of plant-based protein, it’s not nearly high enough to be considered a high protein food.
Highest and lowest protein peanut butters
While most standard peanut butters provide 6-8 grams of protein per serving, some varieties are higher or lower in protein:
Highest protein peanut butters:
- Peanut powder: 10-12 grams protein per 2 tablespoons (5, 6)
- Defatted peanut flour: 9 grams per 2 tablespoons (7)
- Peanut butter powder blends: up to 12 grams per serving (8)
Lowest protein peanut butters:
- Reduced fat peanut butter: 5 grams per 2 tablespoons (9)
- Powdered peanut butter: 4 grams per 2 tablespoons (10)
The products with the highest protein are peanut flours and powders made from pressed, defatted peanuts. The lowest protein options are powdered or reduced fat peanut butters.
Still, even the highest protein peanut butter options provide at most 12 grams, or about 22% of the recommended daily intake for a 150 lb adult. So peanut butter would not be considered a high protein food.
Peanut butter protein content compared to other foods
To further put the amount of protein in peanut butter into perspective, let’s compare it to some other high protein foods (per 2 tablespoon serving) (11, 12, 13):
- Chicken breast: 30 grams
- Canned tuna: 20 grams
- Greek yogurt: 11 grams
- Eggs: 7 grams
- Edamame: 7 grams
- Peanut butter: 6-8 grams
Compared to foods that are considered excellent sources of protein like meat, fish, eggs and legumes, peanut butter provides only about a third as much protein or less per serving.
This shows that peanut butter’s protein content is relatively low compared to high protein foods. Even though it contains some protein, its protein density is not very high.
Protein content of peanuts vs peanut butter
You might wonder how processing peanuts into peanut butter affects the protein content.
Here’s a comparison of the protein in 2 tablespoons of peanuts vs. 2 tablespoons of peanut butter (1, 14):
- Peanuts: 8 grams protein
- Peanut butter: 6-8 grams protein
Processing peanuts into peanut butter does not seem to change the total protein content very much. Both whole peanuts and peanut butter contain about the same moderate amount of plant-based protein per serving.
The difference is that peanut butter has a higher fat content coming from the added oils needed to make a smooth paste. The overall protein density is lower in peanut butter compared to whole peanuts.
Does natural or regular peanut butter have more protein?
What about the differences between types of peanut butter? Does natural peanut butter have more protein than regular?
Natural peanut butter is made from just peanuts and salt, while regular peanut butter contains added sugars and oils.
Here’s a comparison of 2 tablespoons of protein content (1, 3):
- Regular peanut butter: 8 grams protein
- Natural peanut butter: 6 grams protein
Regular peanut butter actually contains slightly more protein than natural varieties. This is because regular peanut butter has added oils to make it smoother, which slightly dilutes the protein content by volume.
So if you’re looking to get the most protein from peanut butter, regular/traditional styles are a better choice than natural or reduced-fat. But the differences are small.
Does powdered peanut butter have more protein?
Powdered peanut butter has become popular in recent years. It has a very low fat content because the oils are pressed out.
Does removing the oils increase the protein content?
Here’s a look at the protein in 2 tablespoons of powdered peanut butter versus regular (4, 10):
- Regular peanut butter: 8 grams protein
- Powdered peanut butter: 4 grams protein
Interestingly, powdered peanut butter contains significantly less protein than regular peanut butter. Removing the oils seems to also reduce the protein content.
Powdered peanut butter is not actually a higher protein option. The protein density becomes much lower once the oils are pressed out.
Peanut butter protein powder
Peanut butter powders made specifically for adding protein do provide more protein than regular peanut butter.
Here is the protein content in 2 tablespoons of a peanut protein powder versus regular peanut butter (4, 8):
- Regular peanut butter: 8 grams protein
- Peanut protein powder: 12 grams protein
With around 50% more protein per serving, peanut protein powders can provide a higher dose of plant-based protein compared to regular peanut butter.
However, even these specialty peanut powders contain at most 12 grams protein per serving. That’s still only about 22% of the RDA for a 150 lb adult.
While peanut protein powders are higher in protein than regular peanut butter, they are not nearly high enough in protein to be considered a protein supplement, like whey or soy protein powder. Any extra protein they provide would be minimal.
Should you eat peanut butter if you want more protein?
Based on the nutrition facts and comparisons above, peanut butter contains a moderate amount of plant-based protein but is relatively low compared to high protein foods.
Here is a summary:
- Peanut butter provides about 6-8 grams of protein per serving.
- That’s around 8-12% of the recommended daily protein intake for most adults.
- Peanut butter is much lower in protein than high protein foods like meat, eggs, yogurt and legumes.
- Powdered or natural peanut butter contain even less protein than regular peanut butter.
- Specialty peanut protein powders provide up to 12 grams of protein but are still not a rich source.
While peanut butter does contain some protein and makes a decent snack, it would not be recommended as a protein-focused food.
If your goal is to increase protein intake, you would get far more protein from eating foods like poultry, fish, Greek yogurt, eggs, legumes, protein supplements or protein bars rather than increasing peanut butter intake.
Peanut butter can play a supportive role in providing some plant-based protein. But it should not be relied on if your objective is to substantially up your protein consumption.
Benefits of peanut butter protein
Though not a rich source, the protein in peanut butter does come with some benefits:
- Plant protein: Peanut butter provides a non-animal source of protein for vegetarian/vegan diets.
- Muscle building: Peanut butter protein is adequate for supporting muscle growth when combined with higher protein foods.
- Satiety: Protein is filling and may help control appetites.
- Nutrient absorption: The fat in peanut butter helps boost absorption of fat-soluble vitamins.
Additionally, peanut butter provides other nutrients like magnesium, potassium, zinc, niacin, vitamin E and more. The fat content makes it a very energy-dense food.
So peanut butter can certainly play a positive role in a healthy diet. It just isn’t ideal as a standalone protein source for those looking to maximize intake.
Maximizing protein from peanut butter
Though not very protein-dense, peanut butter can still contribute valuable protein to your diet, especially if you really enjoy it. Here are some tips for getting the most protein from peanut butter:
- Stick to regular/traditional styles instead of natural or reduced-fat.
- Pair it with high protein foods like Greek yogurt or eggs.
- Add a scoop of whey, soy or other protein powder.
- Use it in smoothies along with protein powder, milk/yogurt, fruit and greens.
- Replace some peanut butter with other nut butters like almond or cashew butter for variety.
Enjoying peanut butter in moderation along with high protein foods and supplements can help you meet your protein needs while minimizing calorie intake.
Are there risks from eating too much peanut butter protein?
Because peanut butter is relatively low in protein, it’s unlikely someone would ever eat enough to experience negative effects from excessive protein intake.
However, peanut butter is very calorie-dense, with about 190 calories in 2 tablespoons. Consuming large amounts could easily cause weight gain if calories exceed your needs.
Some potential issues that could occur with excessive peanut butter intake include:
- Weight gain: From excess calories, especially in inactive people.
- Nutritional imbalances: From eating too much of a single food.
- Allergies: Peanuts are among the most allergenic foods.
- Aflatoxins: Peanuts can be contaminated with toxic molds.
Sticking to about 2 tablespoons (200 calories) of peanut butter per day allows you to get a nutritious source of protein, fat and other nutrients without overdoing it on the calories.
As with any food, it’s fine in moderation but can cause issues if over-consumed. Variety and balance is important in any diet.
Takeaway
To wrap up, here’s a quick summary:
- Peanut butter contains a moderate amount of plant-based protein, providing around 6-8 grams per serving.
- It’s much lower in protein compared to high protein foods like meat, dairy and legumes.
- Specialty peanut protein powders provide up to 12 grams protein but still are not very protein-dense.
- Peanut butter protein can play a supportive role but is not ideal as a primary source of protein.
- Enjoy peanut butter in moderation along with higher protein foods to maximize benefits.
While delicious and nutritious in small amounts, peanut butter is not truly a high protein food. If you want to substantially increase daily protein intake, rely on foods that are richer sources of quality protein.
Conclusion
Peanut butter is a tasty plant-based source of protein, but is relatively low compared to animal foods and legumes.
Two tablespoons of peanut butter provides just 6-8 grams of protein, or about 8-12% of the RDA for most adults. That’s much lower than high protein foods like meat, fish, dairy and beans.
Specialty peanut protein powders provide up to 12 grams but are still not very dense sources. Plus, reduced fat and natural peanut butter contain even less.
Peanut butter can play a supportive nutritional role thanks to its moderate protein content. But it should not be relied on if your goal is to significantly increase daily protein intake.
To up your protein, focus on eating more eggs, yogurt, poultry, seafood, legumes, protein supplements or higher protein plant foods rather than increasing peanut butter.
At the end of the day, peanut butter is an energy-dense and nutritious food that is delicious in moderation. But its protein content is far from impressive compared to many other foods.
