Peanut butter
Low GI
GL 5.9 per cup (258 g) · GL 2.3 per 100 g
- About 24 g of protein per 100 g; two tablespoons (32 g) give about 8 g
- Very energy-dense: about 590 kcal per 100 g, so two tablespoons are about 190 kcal
Peanut butter has a glycemic index of 14 (Low). One cup (258 g) adds a glycemic load of 5.9.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2262072 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 3 per 100 g The same spread made only from peanuts, without added sugar, palm oil or salt.
Sugar free peanut butter - GL 1.1 per 100 g Spreads the same way, with about half the saturated fat and several times more vitamin E.
Almond butter - GL 5.3 per 100 g A peanut-free spread with a similar texture and low glycemic load, for people who avoid peanuts.
Sunflower seed butter (unsweetened, unsalted)
Forms of Peanut butter
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Peanut butter is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tsp | 5 g | 0.1 |
| 1 tbsp | 16 g | 0.4 |
| 2 tbsp | 32 g | 0.7 |
| 1 cup | 258 g | 5.9 |
Nutrition Facts (per 100g)
per 100g
| Calories | 589 kcal |
| Carbohydrates | 22.7 g |
| Sugars (Total) | 9 g |
| Natural | 4.5 g |
| Added | 4.54 g |
| Fiber | 6.32 g |
| Soluble | 1.9 g |
| Insoluble | 4.4 g |
| Protein | 23.99 g |
| Fat | 49.43 g |
| Saturated | 9.89 g |
| Unsaturated | 39.54 g |
| Sodium | 400 mg |
Processing Level
Why this score?
- About 24 g of protein per 100 g; two tablespoons (32 g) give about 8 g
- Low glycemic load: about 3 per 100 g, with 6 g of fibre
- A good source of niacin and magnesium: about 17 mg and 190 mg per 100 g
- Very energy-dense: about 590 kcal per 100 g, so two tablespoons are about 190 kcal
- Many shop brands add sugar, palm oil and salt; natural peanut butter is only peanuts
- Peanuts are one of the most common food allergens
Calculate the glycemic load of a meal with Peanut butter
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Peanut butter?
Peanut butter has a glycemic index of 14 (Low). One cup (258 g) has a glycemic load of 5.9; per 100 g the glycemic load is 2.3.
Is Peanut butter good for people with insulin resistance?
Peanut butter has a low glycemic index (14), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Peanut butter has the lowest glycemic load?
Peanut butter has the lowest glycemic load of all forms of Peanut butter in this database (2.3 per 100 g).
Check Peanut butter in the Logi app, with your portion.
