The Sneaky Peanut Butter

Believe me, I love peanut butter just as much as the next person, and probably even more so, but boy oh boy can those calories sneak up on you. Although I would love to say that I stick to portion sizes and follow the recommendation on the nutrition label, I honestly don’t most of the time. I mean, who checks that for peanut butter? You just get a few spoonful’s and throw it on right? Well, not necessarily. In this brief article you will see how one of our favorite toppings can easily tack on unwanted extra calories without you even noticing, and some ways to avoid it.


Basic Nutrition


Typical peanut butters, whether it be crunchy or creamy, have the same nutrition facts across the board. Per serving most will have around 190-200 calories, 7-9 grams or protein, 6-8 grams of carbs, and around 16 grams of fat. This can vary depending on how processed the peanut butter is or whether or not it has some type of extra flavor like chocolate, vanilla, or honey roasted. Overall, it can be a great way to supplement some extra protein in your daily nutrition regiment as well as provide a good source of healthy fat.


The Sneaky Part


Although peanut butter does taste amazing, and contains all of the previously mentioned nutritional benefits, it can also harm a weight loss or maintenance program if the serving size is left unchecked. For most brands, a serving size of peanut butter is about 2 teaspoons. Now, I don’t know about you, but I have at least four different sized spoons and no idea which one is actually considered a “tea spoon”, so I used to do two spoons of whatever spoon was available when I was eating oatmeal or having toast. Not only that, but if the two spoons didn’t work, then I would add more until my toast looked more like the picture on the right. As you can see, even one or two extra spoons can mean the difference between less than 200 calories or almost 400 calories, and that doesn’t even include the bread!


Takeaways and Alternatives














Overall, I still love peanut butter and eat it multiple times a day. I hope that the information in this article doesn’t deter you from enjoying the wonders of peanut butter but instead makes you more conscientious of exactly how much you’re consuming. It’s okay to have more than the serving size every now and then, but if you’re trying to stay within a certain calorie count, then you may want to make those two tea spoons much more precise. There are also powdered alternatives for peanut butter that give you the same healthy fats and protein without all of the calories or sodium. These are great for cooking, baking, and smoothies! But I must admit that I prefer to have my natural peanut butter for any occasion lol.



If you have any further questions about

peanut butter or my personal

recommendations for both original and

powdered forms then please feel free to

email me at    



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