Peanut Butter Nutrition Facts: Calories, Macros & Health Benefits
Summary: Peanut Butter contains 460 calories, 16.5g protein, 58.8g carbs, and 20g fat per one cup (30g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one cup (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 460 kcal | 23% |
| Protein | 16.5g | 33% |
| Carbohydrates | 58.8g | 21% |
| Total Fat | 20.0g | 26% |
| Fiber | 11.8g | 42% |
| Sugar | 8.7g | -- |
| Saturated Fat | 3.9g | 20% |
| Sodium | 180.0mg | 8% |
| Calcium | 120.0mg | 9% |
| Iron | 470.0mg | 2611% |
| Magnesium | 3.1mg | 1% |
| Zinc | 345.0mg | 3136% |
| Vitamin C | 0.11mg | 0% |
| Vitamin A | 0.09mcg | 0% |
| Vitamin B6 | 6.1mg | 359% |
| Vitamin B12 | 0.25mcg | 10% |
| Folate | 50.0mcg | 12% |
| Vitamin E | 3.3mg | 22% |
Is Peanut Butter Good for You?
Peanut Butter provides 460 calories per one cup (30g) with 16.5g protein, 58.8g carbohydrates, and 20g fat. It is a source of saturated fat (20% dv), iron (2611% dv), zinc (3136% dv).
Popcorn coated with melted peanut butter and a touch of sweetener for a crunchy snack
Key Health Benefits of Peanut Butter
- Saturated Fat (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2611% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (3136% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (359% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 16.5g 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 460 calories per one cup (30g).
How much protein is in peanut butter?
Peanut Butter provides 16.5g of protein per one cup (30g).
How many carbs are in peanut butter?
Peanut Butter has 58.8g of carbohydrates per one cup (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.