Natural Peanut Butter
The choice for quick energy and fullness: it combines a creamy texture with protein and healthy fats, and its very low glycemic index (14) efficiently slows the absorption of sugars.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Spread a tablespoon on apple slices or whole-wheat toast; pairing peanut butter with starch gives you a balanced breakfast that helps prevent a sugar spike.
Best preparation methods
Always choose peanut butter labelled '100% peanuts', with no hydrogenated palm oil or added sugar (the natural oil separates and rises to the top).
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (16 g) |
|---|---|---|
| Calories | 588 kcal | 94.1 kcal |
| Protein | 25 g | 4 g |
| Carbohydrate | 20 g | 3.2 g |
| Available carbohydrate | 14 g | 2.2 g |
| Fat | 50 g | 8 g |
| Dietary fibre | 6 g | 1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Nuts & seeds with a glycemic index (10), it ranks 2 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Natural Peanut Butter good for weight loss?
Natural Peanut Butter provides 588 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 16 g portion gives 94 kcal.
How does Natural Peanut Butter affect blood sugar?
Its glycemic index is 14 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 16 g portion has a glycemic load of 0.3 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Natural Peanut Butter?
A typical 16 g portion of Natural Peanut Butter provides about 94 kcal, 4 g protein, 3.2 g carbohydrate, 8 g fat and 1 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.