Calories in Peanut butter, smooth, reduced fat
520 calories per 100g (100g)
Peanut butter, smooth, reduced fat contains 520 calories per 100g, making it a calorie-dense spread even in its lower-fat form. A standard 2-tablespoon serving (32g) delivers about 166 calories, along with 8.3g of protein and 10.9g of fat. While it has less fat than regular peanut butter, the calorie difference is modest due to added sugars and carbohydrates used to compensate for texture and flavor.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 teaspoon | 5g | 26 |
| 1 tablespoon | 16g | 83 |
| 2 tablespoons (standard serving) | 32g | 166 |
| 3 tablespoons | 48g | 250 |
| ¼ cup | 64g | 333 |
| ½ cup | 128g | 666 |
| 100g (USDA base serving) | 100g | 520 |
Protein
25.9g
20% of calories
Carbs
35.6g
27% of calories
Fat
34g
59% of calories
How does this compare?
Compared to other legume-based spreads, reduced-fat peanut butter sits close to regular peanut butter (roughly 588 calories per 100g) in calorie count, but offers notably more protein than most bean dips and hummus, which typically range from 150–300 calories per 100g.
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- 1.
Stick to a measured 2-tablespoon (32g) portion — it's easy to scoop out two or three times that amount without noticing, adding hundreds of extra calories.
- 2.
Use reduced-fat peanut butter as a protein boost in smoothies or oatmeal rather than a topping, so the calories replace rather than add to your meal.
- 3.
Pair it with high-fiber foods like apple slices or celery to increase satiety without significantly raising the total calorie count of your snack.
- 4.
Check the label for added sugars — many reduced-fat versions contain more sugar than regular peanut butter, which can affect the overall nutritional trade-off.
- 5.
Pre-portion servings into small containers or use a food scale when tracking calories, as eyeballing spreads is one of the most common sources of calorie underestimation.
Common Questions About Calories in Peanut butter, smooth, reduced fat
Is reduced-fat peanut butter actually lower in calories than regular peanut butter?
Only slightly. Reduced-fat peanut butter has around 520 calories per 100g compared to roughly 588 calories in regular smooth peanut butter. The gap is small because manufacturers often replace fat with added sugars and starches to maintain texture.
How many calories are in 2 tablespoons of reduced-fat peanut butter?
A standard 2-tablespoon serving (approximately 32g) contains about 166 calories, along with 8.3g of protein, 10.9g of fat, and 11.4g of carbohydrates.
Is reduced-fat peanut butter good for weight loss?
It can fit into a calorie-controlled diet, but it is still calorie-dense. The protein and fiber content (about 8.3g protein and 1.7g fiber per 2 tbsp) can help with satiety, but portion control is key.
How does reduced-fat peanut butter compare in protein to regular peanut butter?
Reduced-fat peanut butter actually contains slightly more protein — about 25.9g per 100g — compared to approximately 22–25g per 100g in most regular peanut butters, making it a comparable or slightly better protein source per serving.