Why Peanut Butter Is a Terrible Main Source of Protein

Let’s get one thing straight: peanut butter is delicious. But if you’re treating it as a major part of your protein intake, we need to talk.

Yes, peanut butter contains some protein. But that doesn’t mean it’s a good source of protein, especially if your goal is building muscle, losing fat, or improving your fitness in general.

Let’s break it down.

The Numbers Don’t Lie

Let’s use a common jar of peanut butter as an example. A typical serving is 2 tablespoons (about 33 grams), which gives you:

7g protein
16g fat
8g carbohydrates
Around 190 calories

Now, 7 grams of protein might sound decent, until you realize that it only makes up 28 calories of the total 190. The remaining 162 calories? That’s coming from fats and carbs.

When over 85% of the calories are coming from other macronutrients, that’s not a protein-dominant food.

So What Counts as a Good Protein Source?

For a food to be considered a strong protein source, at least 40-50% of its calories should come from protein. Great examples:

Chicken breast
Lean ground beef
Greek yogurt
Protein powder
Egg whites

These foods are efficient. They give you more protein with fewer calories from fat and carbs.

What Peanut Butter Is Good For

This doesn’t mean you need to cut peanut butter out of your life. (My nearly empty jar says otherwise.)

Peanut butter is fantastic for:

Bulking (high in calories, easy to add to meals)
Healthy fat intake (if you’re choosing natural versions)
Flavor and satisfaction (it’s delicious, period)

But it should be treated as a fat source, not a protein source.

A Better Way to Build Your Nutrition Plan

If you’re serious about results, start building meals around actual protein sources first. Then, layer in fats and carbs based on your needs and preferences.

In nerd terms: using peanut butter for protein is like trying to fight a boss battle with a side character’s special move. It might technically work, but it’s far from ideal.

Want Better Results with Smarter Nutrition?

f you’re tired of spinning your wheels trying to figure out what to eat, you’re not alone. Inside the Anime Physique Workout Program, you’ll learn how to:

Build balanced meals with the right macros
Train for strength, size, and confidence
Use nutrition to fuel progress, not confusion

Need something more customized? 1-on-1 coaching is available for people who want direct support, personalized plans, and accountability every step of the way.

And don’t forget to join our free Skool fitness community to connect with others who are building muscle, burning fat, and geeking out about it along the way.