How many carbs are in peanut butter?
Two tablespoons of reduced-fat peanut butter (36g) have about 12.8g of carbohydrate and 11g of net carbs. Regular full-fat peanut butter has similar carbs but more fat, which further slows any glucose rise.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 2 tablespoons (36g) | 12.8g | 1.9g | 11.0g |
| 100 grams | 35.6g | 5.2g | 30.4g |
Net carbs
Two tablespoons of peanut butter have about 11g of net carbs, which is total carbs (12.8g) minus fiber (1.9g). Natural peanut butter and standard commercial peanut butter have similar net carbs, but some brands add sugar or honey, which raises the total. See the net carbs guide.
For diabetes
Peanut butter is one of the most diabetes-friendly higher-calorie foods because of its low GI and the fat and protein that blunt any carb impact. Two tablespoons deliver about 12.8g of total carbs, but the response is minimal. Most people with diabetes find peanut butter has a negligible effect on blood glucose at a typical serving. The main pitfall is calories and portion creep. Always check added sugar on the label: some commercial brands add 2 to 4g of sugar per serving above the natural sugar in peanuts. See the diabetes carb-counting guide.
Keto and low carb
Two tablespoons of peanut butter have about 11g of net carbs. That is a noticeable portion of a 20 to 30g daily keto budget. Most people on keto use peanut butter in moderation, around one tablespoon per serving. Almond butter has a similar profile (about 6g of net carbs for 2 tablespoons) and is often used as an alternative.
Good to know
Reduced-fat peanut butter replaces some fat with starch or sugar to maintain texture, which is why it often has slightly more carbs than full-fat versions. Full-fat natural peanut butter (just peanuts and salt) typically has about 7g of carbs and 6g of net carbs per 2 tablespoons, meaningfully lower than reduced-fat. The oil separation in natural peanut butter is normal and should be stirred in, not poured off. Peanut butter powder (PB2 type) has about 6g of carbs per 2-tablespoon serving.
Full nutrition (per 100g)
- Calories: 520.0 kcal
- Carbohydrate: 35.65g
- Fiber: 5.2g
- Sugars: 9.28g
- Protein: 25.9g
- Fat: 34.0g
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Get the appFrequently asked questions
How many carbs are in peanut butter?
Two tablespoons of reduced-fat peanut butter (36g) have about 12.8g of carbs. Full-fat natural peanut butter has about 6 to 7g of carbs for the same serving.
Is peanut butter low carb?
It depends on the type. Full-fat natural peanut butter is relatively low at about 6 to 7g of carbs per 2 tablespoons. Reduced-fat versions run higher at 12 to 13g because starch replaces the fat.
What is the glycemic index of peanut butter?
Peanut butter has a GI of about 14, which is very low. The high fat and protein content nearly eliminate any blood glucose response at a normal serving size.
Is peanut butter keto?
In moderation, yes. One tablespoon of full-fat peanut butter has about 3g of net carbs. Two tablespoons of the reduced-fat version in this data has 11g of net carbs, which is a significant keto budget item.
Does peanut butter raise blood sugar?
Very little at a 2-tablespoon serving. The GI is 14 and the fat content slows any absorption significantly. Added sugar in commercial brands can increase the impact somewhat.