Peanut Butter
Ground peanuts giving 7 g protein per two tablespoons, best bought with no added sugar.
Nutrition per 100 g
Standardised to 100 g of peanut butter for fair comparison. Typical serving: 2 tbsp (32 g) — 188 kcal per 32 g serving.
| Nutrient | Per 100 g | Per serving (32 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 588 kcal | 188 kcal | 100 kcal |
| Protein | 25 g | 8 g | 4.3 g |
| Carbohydrate | 21.6 g | 6.9 g | 3.7 g |
| Fat | 50 g | 16 g | 8.5 g |
| Fibre | 5 g | 1.6 g | 0.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of peanut butter, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (32 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin E | 5.4 mg | 1.7 mg | 36% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.12 mg | 0.038 mg | 10% |
| Niacin | 17.2 mg | 5.5 mg | 108% |
| Vitamin B6 | 0.38 mg | 0.12 mg | 22% |
| Folate | 97.3 µg | 31.1 µg | 24% |
| Minerals | |||
| Calcium | 49.9 mg | 16 mg | 4% |
| Iron | 1.9 mg | 0.61 mg | 11% |
| Magnesium | 193 mg | 61.8 mg | 46% |
| Phosphorus | 393 mg | 126 mg | 31% |
| Potassium | 654 mg | 209 mg | 14% |
| Sodium | 221 mg | 70.7 mg | 10% |
| Zinc | 3.1 mg | 0.99 mg | 28% |
| Selenium | 20.2 µg | 6.5 µg | 37% |
| Copper | 0.54 mg | 0.17 mg | 60% |
| Manganese | 1.7 mg | 0.54 mg | 74% |
Source: USDA FoodData Central — Peanut butter, creamy
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat peanut butter?
- High protein for a spread, and very satiating.
- Cheap way to add calories for people who need them.
- Works in savoury sauces as well as on toast.
How to include it
- Spread on wholegrain toast with banana.
- Whisk with lime, soy and chilli into a satay sauce.
- Blend into a smoothie with oats and milk.
Things to consider
- Many brands add sugar and palm oil — look for 100% peanuts.
- A major allergen.
- Easy to overeat straight from the jar.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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- kcal
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- protein
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- fibre
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Tahini
Ground sesame paste with notable calcium, copper and a savoury depth few foods match.
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An energy-dense nut providing unsaturated fat, fibre, vitamin E and magnesium.
- kcal
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