Two tablespoons of peanut butter (about 32 g) provide roughly 190 calories, 8 g of protein, and 16 g of mostly unsaturated fat, per USDA FoodData Central. It’s nutrient-rich but easy to overpour. A level tablespoon (not a heaping spoon) is the realistic serving to track. Choose versions with just peanuts and salt; added sugars and oils aren’t needed. Use it to add protein and flavor, not as a free food.

Key facts:

  • 2 tbsp: ~190 kcal, ~8 g protein
  • Fat: ~16 g (unsaturated)
  • Real serving = 1 tbsp
  • Pick peanuts + salt only