Nuts & Seeds

Peanut Butter

Rich in Niacin (B3)Rich in Vitamin ERich in CopperRich in Magnesium

Overview

Why eat peanut butter?

Peanut butter packs plant protein, unsaturated fat, fiber and a long list of minerals into a spread most people already enjoy. It is calorie-dense, so it works best as a topping or a component of a meal rather than something eaten by the spoonful, but nutritionally it earns its place.

Good to know: At 598 kcal per 100 g, portions add up quickly, and unsalted versions like this one keep sodium at just 17 mg per 100 g compared with salted jars.

Protein that satisfies
Two tablespoons supply 7.11 g of protein (14% DV), which helps keep a snack or slice of toast filling for longer.
Niacin and vitamin E
Per 100 g it delivers 82% DV niacin, involved in energy metabolism, and 61% DV vitamin E, an antioxidant that protects cell membranes.
Magnesium and copper
With 168 mg magnesium (40% DV) and 47% DV copper per 100 g, it supports muscle and nerve function plus normal red blood cell formation.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in peanut butter?

Calories

598kcal

Protein

22g

Carbs

22g

Fat

51g

Fiber

Sugars

10g

Minerals

Calcium49 mg4%
Iron1.7 mg10%
Magnesium168 mg40%
Phosphorus335 mg27%
Potassium558 mg12%
Sodium17 mg1%
Zinc2.5 mg23%
Copper0.42 mg47%
Selenium4.1 µg7%

Vitamins

Vitamin E9.1 mg61%
Vitamin K0.3 µg0%
Thiamin (B1)0.15 mg13%
Riboflavin (B2)0.19 mg15%
Niacin (B3)13 mg82%
Vitamin B60.44 mg26%
Folate87 µg22%

Other compounds

Omega-3 ALA0.03 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Side by side, per 100 g

Peanut Butter vs Almond Butter

Nutrient	Peanut Butter	Almond Butter
Calories	598 kcal	614 kcal
Protein	22 g	21 g
Fat	51 g	56 g
Saturated fat	10 g	4.2 g
Sugars	10 g	4.4 g
Fiber	5 g	10 g
Calcium	49 mg	347 mg
Iron	1.7 mg	3.5 mg
Magnesium	168 mg	279 mg
Potassium	558 mg	748 mg
Vitamin E	9.1 mg	24 mg