Pean Butter

Peanut butter is a popular spread made from ground, roasted peanuts, often blended with a small amount of oil, salt, and sometimes a sweetener for a smoother consistency and balanced flavor. Originating in the Americas, it has become a global pantry staple, beloved for its creamy or crunchy texture and rich, nutty taste.

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🍽️ Nutrition at a glance

Peanut butter is high in healthy monounsaturated fats and a good source of plant-based protein, while being relatively low in carbohydrates. A typical two-tablespoon serving provides around 180-200 calories, along with key nutrients like magnesium, vitamin E, and niacin.

Nutrition breakdown

Calories	190 kcal
Protein	7 g
Carbs	7 g
Fat	16 g
Fiber	2 g
Sugar	3 g
Sodium	140 mg
Potassium	208 mg
Magnesium	49 mg
Phosphorus	107 mg
Niacin (B3)	4.3 mg
Vitamin E	2.9 mg
Manganese	0.6 mg
Copper	0.3 mg
Zinc	0.9 mg

Per 2 tablespoons (32 g) · estimated, varies by recipe

💡 What's interesting

Culturally, peanut butter is deeply embedded in American cuisine, from classic sandwiches to sauces, and its global popularity has led to countless regional variations. Nutritionally, it's unique for its high calorie density and protein content, making it a favored food for athletes and those seeking sustained energy.