Peanut Butter (Natural)
Choose no-added-sugar versions; fat and protein flatten the curve.
FatTonic Facts
Peanut Butter (Natural) · per serving 2 tbsp (32g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 1 | −2.2 |
| Sugar (g) | 3 | −2.4 |
| Processing | minimal | −8.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 8 | +5.6 |
| Glycemic index | 14 | |
| Carbs (g) | 7 | |
| Fat (g) | 16 |
Score model v1
Nutrients: USDA FoodData Central, record 172470 (Peanut butter, smooth style, without salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 32 g): carbs 22.3, sugar 10.5, fiber 5, protein 22.2, fat 51.4 g.
What this means for fat-burning
Why this score: processing (minimal) set it, −8.0 points. Source: USDA FoodData Central, FDC 172470.
Its protein content supports satiety and helps preserve muscle while you lose fat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Peanut Butter (Natural) scores 96, rated Excellent. It scores higher than 68% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does peanut butter (natural) spike insulin?
Glycemic load 1 for 2 tbsp (32g); FatTonic Score 96/100 — it strongly supports fat-burning.
Is peanut butter (natural) good for fat loss?
Excellent (96/100): peanut butter (natural) strongly supports fat-burning.