Peanut Butter Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of peanut butter contains 195 calories, 7.5g protein, 22g carbs, and 9.5g fat. Peanut Butter is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 7.5g | 15% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 9.5g | 12% |
| Fiber | 1.8g | 6% |
| Sodium | 320.0mg | 14% |
| Potassium | 1.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 160.0mg | 889% |
| Magnesium | 0.90mg | 0% |
| Zinc | 85.0mg | 773% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 5.0mg | 0% |
Is Peanut Butter Good for You?
Yes, Peanut Butter is nutritious and supports several key health needs. A 100g serving delivers 7.5g of protein (15% Daily Value) for muscle maintenance, plus exceptional mineral content including 160mg of iron (889% Daily Value) and 85mg of zinc (773% Daily Value). However, it is relatively high in sodium at 320mg per serving, so moderation matters for those watching salt intake.
Key Health Benefits of Peanut Butter
Muscle and tissue repair: With 7.5g of protein per 100g, Peanut Butter supports muscle growth and recovery, making it a solid choice for post-workout nutrition.
Iron for energy and oxygen transport: The 160mg of iron per 100g is exceptional—far exceeding daily needs—which helps prevent anemia and supports sustained energy throughout the day.
Immune function: Zinc content of 85mg per serving strengthens immune response and promotes wound healing, contributing to overall wellness.
Moderate calorie density: At 195 kcal per 100g (10% Daily Value), it is calorie-efficient, meaning you get substantial nutrition without excessive energy intake in reasonable portions.
Carbohydrate and fiber balance: The 22g of carbohydrates and 1.8g of fiber per 100g provide sustained energy while supporting digestive health.
How Does Peanut Butter Compare?
Compared to almond butter, Peanut Butter stands out for its superior iron and zinc content, offering significantly more of both minerals per serving. While almond butter has slightly more fiber and calcium, it is Peanut Butter’s mineral density that gives it a nutritional edge for supporting immune function and oxygen transport.
Frequently Asked Questions
How many calories is in peanut butter?
Peanut Butter contains 195 calories per 100g serving. A typical 2-tablespoon (32g) serving has roughly 62 calories, making it a relatively light addition to meals or snacks when portioned mindfully.
Is peanut butter good for weight loss?
Yes, Peanut Butter can support weight loss when consumed in moderation. The 7.5g of protein per 100g promotes satiety, helping you feel fuller longer, though it is important to stick to reasonable portion sizes since it is calorie-dense.
Does peanut butter have iron?
Peanut Butter is an exceptional source of iron, containing 160mg per 100g—providing 889% of the Daily Value in a single serving. This makes it one of the most iron-rich plant-based foods available, valuable for vegetarians and vegans.
Is peanut butter keto-friendly?
Peanut Butter can fit into a keto diet when consumed in small portions, though the 22g of carbohydrates per 100g means it should be carefully measured. A small serving of 1 tablespoon provides roughly 7g of carbohydrates, which may work within strict daily carb limits.
How should I store peanut butter?
Store Peanut Butter in a cool, dry place or refrigerator to prevent oils from separating and to maintain freshness. An airtight container keeps it is best, and most varieties stay fresh for several months when sealed properly.
How to Track Peanut Butter Nutrition with Gram
The Gram app makes logging Peanut Butter effortless—simply snap a photo of your serving with our AI food scanner, and it instantly identifies the food and calculates portion size. You’ll see a complete nutrient breakdown including protein, iron, zinc, and sodium, so you can understand exactly how Peanut Butter fits into your daily nutrition goals. Whether you’re tracking macros for fitness or monitoring minerals for health, Gram gives you the detailed insights you need.
Frequently Asked Questions
How many calories is in peanut butter?
Peanut Butter contains 195 calories per 100g serving. A typical 2-tablespoon (32g) serving has roughly 62 calories, making it a relatively light addition to meals or snacks when portioned mindfully.
Is peanut butter good for weight loss?
Yes, Peanut Butter can support weight loss when consumed in moderation. The 7.5g of protein per 100g promotes satiety, helping you feel fuller longer, though it is important to stick to reasonable portion sizes since it is calorie-dense.
Does peanut butter have iron?
Peanut Butter is an exceptional source of iron, containing 160mg per 100g—providing 889% of the Daily Value in a single serving. This makes it one of the most iron-rich plant-based foods available, valuable for vegetarians and vegans.
Is peanut butter keto-friendly?
Peanut Butter can fit into a keto diet when consumed in small portions, though the 22g of carbohydrates per 100g means it should be carefully measured. A small serving of 1 tablespoon provides roughly 7g of carbohydrates, which may work within strict daily carb limits.
How should I store peanut butter?
Store Peanut Butter in a cool, dry place or refrigerator to prevent oils from separating and to maintain freshness. An airtight container keeps it is best, and most varieties stay fresh for several months when sealed properly.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track peanut butter and thousands of other foods with the Gram app.