Peanut Butter Nutrition Facts: Calories, Macros & Health Benefits
Summary: Peanut Butter contains 470 calories, 16g protein, 54g carbs, and 23g fat per one serving (35g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one serving (35g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 470 kcal | 24% |
| Protein | 16.0g | 32% |
| Carbohydrates | 54.0g | 20% |
| Total Fat | 23.0g | 29% |
| Fiber | 4.0g | 14% |
| Sugar | 4.0g | -- |
| Saturated Fat | 4.6g | 23% |
| Sodium | 340.0mg | 15% |
| Calcium | 83.0mg | 6% |
| Iron | 340.0mg | 1889% |
| Magnesium | 1.6mg | 0% |
| Zinc | 232.0mg | 2109% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 7.0mg | 412% |
| Vitamin B12 | 0.23mcg | 10% |
| Folate | 41.0mcg | 10% |
| Vitamin E | 4.2mg | 28% |
Is Peanut Butter Good for You?
Peanut Butter provides 470 calories per one serving (35g) with 16g protein, 54g carbohydrates, and 23g fat. It is a source of saturated fat (23% dv), sodium (15% dv), iron (1889% dv).
Crisp corn cakes spread with peanut butter, a light gluten-free snack.
Key Health Benefits of Peanut Butter
- Saturated Fat (23% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1889% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2109% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (412% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 16g 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 470 calories per one serving (35g).
How much protein is in peanut butter?
Peanut Butter provides 16g of protein per one serving (35g).
How many carbs are in peanut butter?
Peanut Butter has 54g of carbohydrates per one serving (35g).
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.