Peanut Butter Nutrition Facts: Calories, Macros & Health Benefits
Summary: Peanut Butter contains 492 calories, 16.4g protein, 49.4g carbs, and 27.3g fat per 3 crackers (45g). It is a source of saturated fat, sodium, calcium.
Nutrition Facts — 3 crackers (45g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 492 kcal | 25% |
| Protein | 16.4g | 33% |
| Carbohydrates | 49.4g | 18% |
| Total Fat | 27.3g | 35% |
| Fiber | 5.1g | 18% |
| Sugar | 4.8g | -- |
| Saturated Fat | 5.6g | 28% |
| Sodium | 255.0mg | 11% |
| Calcium | 150.0mg | 12% |
| Iron | 477.0mg | 2650% |
| Magnesium | 2.5mg | 1% |
| Zinc | 365.0mg | 3318% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.14mcg | 0% |
| Vitamin B6 | 10.0mg | 588% |
| Vitamin B12 | 0.36mcg | 15% |
| Folate | 54.0mcg | 14% |
| Vitamin E | 5.0mg | 33% |
Is Peanut Butter Good for You?
Peanut Butter provides 492 calories per 3 crackers (45g) with 16.4g protein, 49.4g carbohydrates, and 27.3g fat. It is a source of saturated fat (28% dv), sodium (11% dv), calcium (12% dv).
Crisp plain rice crackers topped with peanut butter, a crunchy gluten-free snack
Key Health Benefits of Peanut Butter
- Saturated Fat (28% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2650% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (3318% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 16.4g 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 492 calories per 3 crackers (45g).
How much protein is in peanut butter?
Peanut Butter provides 16.4g of protein per 3 crackers (45g).
How many carbs are in peanut butter?
Peanut Butter has 49.4g of carbohydrates per 3 crackers (45g).
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.