Peanut Butter Nutrition Facts: Calories, Macros & Health Benefits
Summary: Peanut Butter contains 440 calories, 6g protein, 50g carbs, and 24g fat per one piece (20g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one piece (20g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 440 kcal | 22% |
| Protein | 6.0g | 12% |
| Carbohydrates | 50.0g | 18% |
| Total Fat | 24.0g | 31% |
| Fiber | 2.0g | 7% |
| Sugar | 27.0g | -- |
| Saturated Fat | 9.0g | 45% |
| Cholesterol | 20.0mg | 7% |
| Sodium | 320.0mg | 14% |
| Calcium | 25.0mg | 2% |
| Iron | 130.0mg | 722% |
| Magnesium | 0.70mg | 0% |
| Zinc | 100.0mg | 909% |
| Vitamin C | 0.16mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.5mg | 88% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 35.0mcg | 9% |
| Vitamin E | 1.5mg | 10% |
| Vitamin K | 0.06mcg | 0% |
| Phosphorus | 8.0mg | 1% |
Is Peanut Butter Good for You?
Peanut Butter provides 440 calories per one piece (20g) with 6g protein, 50g carbohydrates, and 24g fat. It is a source of saturated fat (45% dv), sodium (14% dv), iron (722% dv).
Bite-sized fried dough ball coated in peanut butter glaze
Key Health Benefits of Peanut Butter
- Saturated Fat (45% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (909% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (88% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6g 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 440 calories per one piece (20g).
How much protein is in peanut butter?
Peanut Butter provides 6g of protein per one piece (20g).
How many carbs are in peanut butter?
Peanut Butter has 50g of carbohydrates per one piece (20g).
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.