Peanut Butter and Diabetes: Carbs, Glycemic Index and Portions
Two tablespoons of peanut butter has about 7.1 g of carbohydrate (5.5 g net). Glycemic index: not applicable. Yes, in measured portions. It is low in carbohydrate but high in fat and calories, so portion matters for other reasons.
Two tablespoons of natural peanut butter have only a small amount of carbohydrate, so they hardly move glucose directly. Pairing peanut butter with a carbohydrate food can slow the rise.
Read the label. Some brands add sugar, oils and salt, which change the carbohydrate and the fat. Natural varieties list just peanuts, sometimes with salt.
Carbs in peanut butter by portion
| Portion | Grams | Carbs (g) | Fiber (g) | Net carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| 2 tbsp | 32 | 7.1 | 1.6 | 5.5 | 7.1 |
| cup | 258 | 58 | 13 | 45 | 57 |
| 100 g (for comparing foods) | 100 | 22 | 5 | 17 | 22 |
Source: USDA FoodData Central, FDC ID 174266 (Peanut butter). Net carbs here means carbohydrate minus fiber. “Net carbs” is not an FDA-defined term, so total carbs are shown too. Values are estimates for a typical item; brands, ripeness and size vary.
Glycemic index and glycemic load
Glycemic index: not applicable. Very little carbohydrate per serving; a GI test would need an impractically large portion.
Glycemic index is only one piece of the picture. The same food can give a different response depending on ripeness, cooking, what you eat it with and your own body, so your meter or CGM is the best guide.
How peanut butter fit the plate method
Peanut Butter are mostly fat, so they are not one of the three plate sections. Use them in small amounts to add flavor and fullness. The CDC describes the plate method as half non-starchy vegetables, a quarter protein and a quarter carbohydrate foods. See the diabetic meal plan guide for how it works, or drop peanut butter onto a meal in the meal planner to watch the plate fill.
Portion ideas and pairings
- One to two tablespoons.
- Measure with a spoon; it is easy to scoop a lot.
- Choose natural or no-added-sugar varieties.
Pairs well with: apple slices or a banana, celery, whole-grain toast in a measured portion.
Related foods
Banana
1 medium: 27 g carbs
Apple
cup, quartered or chopped: 17 g carbs
Sweet potato
cup, cubes: 27 g carbs
Potato
Potato medium: 37 g carbs
See all foods and the low glycemic foods list
Frequently asked questions
Is peanut butter a good snack for diabetes?
With a measured portion and no added sugar, it is a common choice. Allergy and calorie needs are individual, so check with your care team.
How many carbs are in two tablespoons of peanut butter?
About 7.1 g of carbohydrate, of which about 1.6 g is fiber, so roughly 5.5 g net carbs. Values are from USDA FoodData Central for 32 g and are estimates; brands and sizes vary.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- USDA FoodData Central: Peanut butter (FDC ID 174266)
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632
- CDC: Diabetes Meal Planning (plate method and carbohydrate counting)
- ADA Standards of Care in Diabetes—2026, Section 5: Facilitating Positive Health Behaviors
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
