Peanut Butter Serving: 2 tablespoon Protein: 7.7 grams Carbohydrates: 6.9 grams Calories: 188 Fat: 16 grams Benefits: Peanut butter is a good source of vitamin E, probably the most powerful antioxidant. The fats in peanut butter are mostly monounsaturated and polyunsaturated, which are the heart healthy kinds.