Below is the full nutritional breakdown for peanut butter (regular, salted, smooth).
📊 Nutrition Facts
Serving Size: 1 tablespoon (16g)
Calories: 94 kcal
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 8 g | 10% |
| – Saturated Fat | 1.6 g | 8% |
| – Monounsaturated Fat | 4 g | — |
| – Polyunsaturated Fat | 2 g | — |
| Cholesterol | 0 mg | 0% |
| Sodium | 73 mg | 3% |
| Total Carbohydrates | 3.2 g | 1% |
| – Fiber | 1 g | 4% |
| – Sugars | 1.5 g | — |
| Protein | 3.6–4 g | 7–8% |
*Percent values based on a 2,000 kcal diet.
⚖️ Macros (Per 100g)
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Calories: 588 kcal
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Protein: 25 g
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Fat: 50 g
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Carbohydrates: 20 g
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Fiber: 6 g
🥗 Micronutrients (Per 100g)
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Vitamin E: 8 mg
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Niacin (B3): 13 mg
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Magnesium: 168 mg
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Phosphorus: 376 mg
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Potassium: 705 mg
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Iron: 2 mg
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Zinc: 3 mg
💪 Health Benefits
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High in healthy fats (good for heart health)
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Good plant-based protein source
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Rich in magnesium & vitamin E
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Very calorie-dense (good for bulking, weight gain)
⚠️ Things to Watch
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High calorie (easy to overeat)
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Some brands contain added sugar & hydrogenated oils
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Natural peanut butter (just peanuts + salt) is healthier
If you’d like, I can also calculate:
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Calories for 2 tablespoons
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Peanut butter for weight loss vs bulking
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Compare peanut butter vs almond butter
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Make a meal plan including peanut butter