Grains & Legumes
Peanut Butter (see nuts-seeds) Nutrition Facts
Peanut butter is a creamy or chunky spread made from ground roasted peanuts, popular worldwide for its rich flavor and nutritional density. It's an excellent source of protein, healthy fats, and essential nutrients.
Nutrition Facts
Per 100g serving
Calories588
% Daily Value*
Total Fat
50.0g77%
Saturated Fat
10.3g52%
Trans Fat
0.0g
Polyunsaturated Fat
14.2g
Monounsaturated Fat
23.7g
Cholesterol
-0%
Sodium
429mg19%
Total Carbohydrate
20.0g7%
Dietary Fiber
6.0g21%
Total Sugars
9.2g
Protein
25.1g50%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
9.1mg61%
Vitamin K
-0%
Vitamin B6
0.4mg26%
Vitamin B12
-0%
Folate
92mcg23%
Calcium
49mg4%
Iron
1.9mg11%
Potassium
649mg14%
Magnesium
154mg37%
Zinc
2.5mg23%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓High in protein supporting muscle growth and repair
- ✓Rich in heart-healthy monounsaturated fats
- ✓Excellent source of vitamin E antioxidant
- ✓Provides sustained energy from healthy fats
- ✓Good source of magnesium for bone and muscle health
Best For
Sandwiches and toast spreadsSmoothies and protein shakesBaking and dessertsDipping sauce for fruits and vegetables
Storage
Store natural peanut butter in the refrigerator after opening for up to 3 months. Regular peanut butter can be stored in a cool pantry for 3-4 months.
Serving Sizes
100g588 cal
2 tbsp (32g)188 cal
1 tbsp94 cal
1 tsp29 cal
Frequently Asked Questions
Is peanut butter healthy?
Yes, peanut butter is healthy in moderation, providing 25.1g protein, heart-healthy fats, vitamin E, and essential minerals per 100g.
How many calories in 2 tablespoons of peanut butter?
Two tablespoons (32g) of peanut butter contain approximately 188 calories with 8g protein and 16g fat.
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