FiberUp
How much fiber is in peanut butter?
Peanut Butter has 1.6 g of fiber per 2 tbsp (32 g). That is 6% of the 28 g daily value and a moderate amount for a nut & seed. Per 100 g it works out to 5 g, which ranks 16 of 21 nuts and seeds in the FiberUp database. About 31% of that fiber is soluble and 69% insoluble. It would take 16 servings to reach the 25 g adequate intake for women and 24 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About peanut butter and fiber
Two tablespoons of peanut butter provide 1.6 grams of fiber, which is modest. Peanuts are legumes, so this counts as a legume for plant diversity.
How peanut butter compares to other nuts and seeds
Per typical serving. The highest nut & seed in the database is chia seeds at 9.8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Walnuts | 1/4 cup | 2 g | 6.7 g | 7% |
| Pumpkin Seeds | 1/4 cup | 1.9 g | 5.9 g | 7% |
| Chestnuts | 1/4 cup roasted | 1.8 g | 5 g | 6% |
| Peanut Butter | 2 tbsp | 1.6 g | 5 g | 6% |
| Coconut Flakes | 2 tbsp | 1.5 g | 15 g | 5% |
| Tahini | 2 tbsp | 1.4 g | 4.7 g | 5% |
| Hemp Seeds | 3 tbsp | 1.2 g | 4 g | 4% |
Servings to reach a daily goal
servings of peanut butter to reach 25 g, the adequate intake for adult women
servings of peanut butter to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for peanut butter
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Peanut butter, creamy | 6.3 g | – | – |
| Peanut butter, smooth style, with salt | 4.8 g | – | – |
| Peanut butter, chunk style, without salt | 8 g | – | – |
| Peanut butter, smooth style, without salt | 5 g | – | – |
| Peanut butter, reduced sodium | 6.6 g | – | – |
| Peanut butter with omega-3, creamy | 6.1 g | – | – |
| Peanut butter, smooth, reduced fat | 5.2 g | – | – |
| Peanut butter, chunk style, with salt | 8 g | – | – |
Frequently asked questions
How much fiber is in peanut butter?
Is peanut butter high in fiber?
Is the fiber in peanut butter soluble or insoluble?
How many servings of peanut butter would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.