Group · Nuts & seeds

Peanut butter

Peanut butter is a spread made by grinding roasted peanuts. Smooth or crunchy, it is popular for its plant protein and healthy fats. A star of sports nutrition, it is also very high in calories: enjoy it in small amounts and choose one without added sugar or palm oil.

643kcal

Calories

17,3g

Carbohydrate

25,4g

Protein

51,4g

Fat

Fibre

Serving:

Macronutrient breakdown

643

KCAL

Carbohydrate 18 %

Protein 27 %

Fat 55 %

Nutrition table per 100 g

Calories	643 kcal
Kilojoules	2670 kJ
Protein	25,4 g
Carbohydrate	17,3 g
Fat	51,4 g
Fibre	5 g

Micronutrients per 100 g

All measured nutrients, ranked by share of the daily reference intake.

Omega-6 LA12,2 g122 %
Manganese1,67 mg84 %
Vitamin B313,1 mg82 %
Vitamin E9,1 mg76 %
Phosphorus335 mg48 %
Magnesium168 mg45 %
Copper0,42 mg42 %
Vitamin B60,44 mg31 %
Vitamin B9dietary folate equivalents87 µg

See the other 11 nutrients

Potassium558 mg28 %
Zinc2,51 mg25 %
Vitamin B51,14 mg19 %
Vitamin B10,15 mg14 %
Vitamin B20,19 mg14 %
Selenium7,2 µg13 %
Iron1,74 mg12 %
Calcium49 mg6 %
Omega-3 ALA0,03 g1 %
Iodine1,25 µg1 %
Vitamin K10,3 µg0 %

Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table

Tips

You can spread peanut butter on wholemeal bread, add it to porridge, smoothies and sauces (as in pad thai), or use it to flavour snacks such as homemade cereal bars.

Nutrition facts: rich in plant protein, unsaturated fat, fibre and magnesium.
If you exercise: excellent for meeting your energy needs when bulking; a spoonful as a snack combines protein and healthy fats.

Read the label: the best peanut butter contains nothing but peanuts (100%), with no added sugar or oil. Like almond butter, it belongs to the Nuts & Seeds family.