Peanut Butter Nutrition Facts: Calories, Macros & Health Benefits
Summary: Peanut Butter contains 510 calories, 10.5g protein, 56g carbs, and 27g fat per one cookie (30g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one cookie (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 510 kcal | 26% |
| Protein | 10.5g | 21% |
| Carbohydrates | 56.0g | 20% |
| Total Fat | 27.0g | 35% |
| Fiber | 2.8g | 10% |
| Sugar | 32.0g | -- |
| Saturated Fat | 9.0g | 45% |
| Cholesterol | 35.0mg | 12% |
| Sodium | 380.0mg | 17% |
| Calcium | 45.0mg | 3% |
| Iron | 220.0mg | 1222% |
| Magnesium | 1.1mg | 0% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.14mcg | 0% |
| Vitamin B6 | 3.5mg | 206% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 2.2mg | 15% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 55.0mg | 4% |
Is Peanut Butter Good for You?
Peanut Butter provides 510 calories per one cookie (30g) with 10.5g protein, 56g carbohydrates, and 27g fat. It is a source of saturated fat (45% dv), cholesterol (12% dv), sodium (17% dv).
Classic baked cookies made with peanut butter, wheat flour, sugar, butter, and eggs
Key Health Benefits of Peanut Butter
- Saturated Fat (45% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1455% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10.5g protein per serving to support satiety and muscle maintenance.
How to Track Peanut Butter Nutrition with Gram
Use Gram to log peanut butter and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in peanut butter?
Peanut Butter contains 510 calories per one cookie (30g).
How much protein is in peanut butter?
Peanut Butter provides 10.5g of protein per one cookie (30g).
How many carbs are in peanut butter?
Peanut Butter has 56g of carbohydrates per one cookie (30g).
Is peanut butter good for tracking nutrition?
Yes. Peanut Butter can be logged by calories, macros, and micronutrients in the Gram app.
How should I use peanut butter in a meal plan?
Use Peanut Butter as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track peanut butter and thousands of other foods with the Gram app.