Peanut Butter Nutrition Facts: Calories, Macros & Health Benefits
Summary: Peanut Butter contains 145 calories, 4.5g protein, 18g carbs, and 6.5g fat per one piece (100g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one piece (100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 4.5g | 9% |
| Carbohydrates | 18.0g | 7% |
| Total Fat | 6.5g | 8% |
| Fiber | 0.80g | 3% |
| Sugar | 14.0g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 3.0mg | 1% |
| Sodium | 85.0mg | 4% |
| Potassium | 0.50mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 160.0mg | 889% |
| Magnesium | 0.60mg | 0% |
| Zinc | 80.0mg | 727% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.5mg | 88% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Peanut Butter Good for You?
Peanut Butter provides 145 calories per one piece (100g) with 4.5g protein, 18g carbohydrates, and 6.5g fat. It is a source of saturated fat (12% dv), iron (889% dv), zinc (727% dv).
A popular Filipino frozen treat made by blending peanut butter with evaporated milk, condensed milk, and sugar, then freezing in plastic bags. Sold as street food.
Key Health Benefits of Peanut Butter
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (889% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (727% 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.
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 145 calories per one piece (100g).
How much protein is in peanut butter?
Peanut Butter provides 4.5g of protein per one piece (100g).
How many carbs are in peanut butter?
Peanut Butter has 18g of carbohydrates per one piece (100g).
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.