Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)
Whole food · Legumes and Legume Products
Photo: Wikipedia
Smooth peanut butter is a rich, creamy paste made from finely ground roasted peanuts, offering a deep, nutty flavor with a velvety, spreadable texture. It's a calorie-dense powerhouse, packing nearly 50g of healthy fats and over 21g of plant-based protein per 100g, making it a staple for energy and satiety.
Calorie split: 14% protein · 15% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People adore its rich, comforting taste and incredible versatility—it's the beloved backbone of everything from classic sandwiches to satay sauces and smoothie boosters.
⚠️ Watch-outs & how to enjoy it better
Its high calorie and fat content requires portion control for those managing weight. As a common allergen, it's unsafe for individuals with peanut allergies. To counteract potential blood sugar spikes, pair it with fiber-rich foods like apple slices or whole-grain bread, and always check labels for added sugars and hydrogenated oils.
Key benefits
- Excellent source of monounsaturated fats for heart health.
- High in plant-based protein for muscle maintenance.
- Provides dietary fiber and essential minerals like magnesium.
- Offers sustained energy due to its balanced macronutrient profile.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
It takes about 540 peanuts to make one 12-ounce jar of peanut butter.
Full nutrition (USDA data · scales with serving)
| Water | 1.6 g |
| Energy | 588 kcal |
| Energy | 2462 kj |
| Protein | 21.9 g |
| Total lipid (fat) | 49.5 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 24.0 g |
| Fiber, total dietary | 5.7 g |
| Total Sugars | 6.5 g |
| Sucrose | 2.4 g |
| Glucose | 4.1 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 4.6 g |
| Calcium, Ca | 54.0 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 179 mg |
| Phosphorus, P | 335 mg |
| Potassium, K | 592 mg |
| Sodium, Na | 476 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.57 mg |
| Manganese, Mn | 1.4 mg |
| Selenium, Se | 40.4 ug |
| Fluoride, F | 3.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.10 mg |
| Niacin | 13.2 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 35.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 65.7 mg |
| Betaine | 0.40 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 5.9 mg |
| Tocopherol, beta | 0.19 mg |
| Tocopherol, gamma | 8.3 mg |
| Tocopherol, delta | 0.68 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 4.5 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 1.9 g |
| SFA 20:0 | 0.61 g |
| SFA 22:0 | 1.7 g |
| SFA 24:0 | 0.74 g |
| Fatty acids, total monounsaturated | 20.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.05 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 19.9 g |
| MUFA 20:1 | 0.68 g |
| MUFA 22:1 | 0.11 g |
| Fatty acids, total polyunsaturated | 11.3 g |
| PUFA 18:2 | 11.3 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.52 g |
| Isoleucine | 0.61 g |
| Leucine | 1.5 g |
| Lysine | 0.67 g |
| Methionine | 0.26 g |
| Cystine | 0.23 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.82 g |
| Valine | 0.77 g |
| Arginine | 2.7 g |
| Histidine | 0.55 g |
| Alanine | 0.91 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.4 g |
| Proline | 1.4 g |
| Serine | 1.5 g |
FAQ
Is smooth or crunchy peanut butter healthier?
Nutritionally, they are nearly identical. The choice is purely about texture preference; crunchy varieties simply contain added peanut pieces.
Why does natural peanut butter separate?
Without stabilizers, the heavier peanut solids naturally sink while the lighter peanut oil rises to the top. This is normal; simply stir it back together before use.
Can I substitute peanut butter in recipes?
Yes, for most baking and cooking, almond or sunflower seed butter are direct 1:1 substitutes. For a nut-free option, soy nut butter or tahini can work, though flavors will change.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.88 kcal/g · 15% calories from protein · 5.7 g fiber · 6.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.80 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.