Reduced-Fat Peanut Butter: Calories and Spoon Measures

Peanut Butter (Light)

36 g

Calculation basis: Generic smooth reduced-fat peanut butter USDA SR28 16150,520kcal34fat25.9protein35.65carbs100g. Historical unbranded reference not Calve or every light product;36g two tablespoons is source measure. Undeclared values unknown.

Calculated from the 100 g values. — means unknown, not zero. ~ indicates an estimated serving weight.

187kcal

Carbohydrate12.8 g 26%

Protein9.3 g 19%

Fat12.2 g 55%

Peanut Butter (Light) Nutrition Values

Nutrients	100 g	1 USDA two-tablespoon measure (36 g)
Calories(kcal)	520	187
Carbohydrate (g)	35.65	12.83
Protein (g)	25.9	9.32
Fat (g)	34	12.24
Fiber (g)	5.2	1.87
Cholesterol (mg)	0	0
Sodium (mg)	540	194.4
Potassium (mg)	669	240.84
Calcium (mg)	35	12.6
Iron (mg)	1.9	0.68
Vitamin A (µg RAE)	0	0
Vitamin C (mg)	0	0

Values are calculated from a 100 g basis. The product, recipe and serving amount can change the result. See the food-specific notes below for the reference used.

Reduced-fat peanut butter: reference nutrition

Reduced-fat peanut butter varies by brand. This page uses the USDA reference for smooth reduced-fat peanut butter, with 520 kcal, 25.9 g protein and 34 g fat per 100 g. It is a historical, unbranded reference rather than the current label of every light spread.

How many calories are in one or two tablespoons?

The source defines two tablespoons as 36 g. That amount provides about 187 kcal, 9.32 g protein, 12.24 g fat and 12.83 g carbohydrate. Half the source measure, 18 g, has about 94 kcal and 4.66 g protein. Your spoon may hold a different amount, particularly if heaped, so weighing gives a more reliable portion than assuming all spoonfuls are equivalent.

What does it add to oats or toast?

An 18 g addition supplies about 0.94 g fiber, 1.67 g sugar and 97 mg sodium. Using 36 g doubles those contributions. Count the oats, milk or bread separately. A larger spoonful changes the energy total even when the jar says light.

For example, 18 g of this spread with 57 g of plain English muffin supplies about 223 kcal and 9.72 g protein. Using only half the bread changes the bread contribution, while the same 18 g spread contributes the same amount.

Is reduced-fat peanut butter healthier?

Reduced fat alone does not mean sugar-free or low in calories. This reference contains 9.28 g sugar and 35.65 g carbohydrate per 100 g. Compare jars at the same weight, looking at energy, sugar, protein and ingredients together. Whether an 18 g portion fits a meal depends on the other foods and the wider eating pattern; the reduced-fat name does not establish a universal health ranking. The Calvé light spread with 77% peanuts is a branded example with its own label; this USDA table should not be assigned to that jar.

The generic chunky salted peanut butter reference is another formulation. Compare carbohydrate and protein at equal weights as well as the reduction in fat.

Which peanut butter the table represents

The source is USDA SR28 record 16150. It is not a current Calvé, Jif or Skippy label, peanut powder, or a 100% peanut product. Use your jar’s figures if they differ. Peanut butter is unsuitable for someone with a peanut allergy; check that specific product for other allergens and storage instructions.