Peanut butter is a pantry staple, but when it comes to protein, does it hold its own against other sources? From lean meats to plant-based alternatives, let’s see how this creamy (or crunchy!) favorite compares.
Two tablespoons of peanut butter provide about 7–8 grams of protein, making it a decent source.
However, it falls behind chicken (25g per 3 oz), eggs (6g per egg), and lentils (18g per cup). But what peanut butter lacks in sheer protein content, it makes up for in healthy fats and versatility.
Unlike meat, eggs, and dairy, peanut butter is an incomplete protein, meaning it lacks some essential amino acids.
But pair it with whole wheat bread or oats, and you create a complete protein meal—perfect for plant-based eaters!
Compared to almonds (6g per ounce) and chia seeds (5g per 2 tbsp), peanut butter holds its ground. However, tofu (10g per ½ cup) and quinoa (8g per cup) offer more protein per serving.
While peanut butter is high in protein, it’s also calorie-dense due to its fat content. If you’re watching your intake, lean proteins like fish, beans, or Greek yogurt might be better choices.
Peanut butter is a solid protein option, especially when combined with other plant-based foods. It may not beat steak or tofu in protein content, but it’s a delicious, convenient, and nutrient-rich choice for any diet!
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