Peanut butter, chunk style, without salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Chunk-style peanut butter is a coarse, rustic spread made from roasted peanuts, offering a satisfying crunch with every bite. Its flavor is deeply nutty and savory, with a rich, fatty mouthfeel and a subtle sweetness from the peanuts themselves. Nutritionally, it's a powerhouse of plant-based protein and healthy monounsaturated fats, providing sustained energy.
💚 Why it's loved
People adore it for its robust, satisfying crunch and deep roasted peanut flavor that elevates both sweet and savory dishes. It's a beloved staple for its incredible versatility, from a simple sandwich filling to a base for sauces and dressings.
⚠️ Watch-outs & how to enjoy it better
As a common allergen, it's off-limits for those with peanut allergies. Its high calorie density (589 kcal/100g) means portion control is key for weight management. To counteract this, pair a tablespoon with celery sticks or apple slices for a balanced snack, or measure it out rather than eating straight from the jar.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- Rich in heart-healthy monounsaturated fats.
- Good source of dietary fiber for digestive health.
- Provides key minerals like magnesium and potassium.
- Offers sustained energy due to its fat and protein content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
It takes approximately 540 peanuts to make one 12-ounce jar of peanut butter.
Full nutrition (scales with serving)
| Water | 1.1 g |
| Energy | 589 kcal |
| Energy | 2464 kj |
| Protein | 24.1 g |
| Total lipid (fat) | 49.9 g |
| Ash | 3.3 g |
| Carbohydrate, by difference | 21.6 g |
| Fiber, total dietary | 8.0 g |
| Total Sugars | 8.4 g |
| Sucrose | 4.2 g |
| Glucose | 4.2 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 4.9 g |
| Calcium, Ca | 45.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 160 mg |
| Phosphorus, P | 319 mg |
| Potassium, K | 745 mg |
| Sodium, Na | 17.0 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.58 mg |
| Manganese, Mn | 1.8 mg |
| Selenium, Se | 8.2 ug |
| Fluoride, F | 3.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.11 mg |
| Niacin | 13.7 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 92.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 92.0 ug |
| Folate, DFE | 92.0 ug |
| Choline, total | 61.3 mg |
| Betaine | 1.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 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) | 6.3 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.22 mg |
| Tocopherol, gamma | 8.0 mg |
| Tocopherol, delta | 0.73 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) | 0.50 ug |
| Vitamin K (Dihydrophylloquinone) | 0.50 ug |
| Fatty acids, total saturated | 7.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.18 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 6.1 g |
| SFA 18:0 | 0.68 g |
| SFA 20:0 | 0.64 g |
| Fatty acids, total monounsaturated | 23.1 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 22.3 g |
| MUFA 20:1 | 0.79 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 13.9 g |
| PUFA 18:2 | 13.9 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 11.0 mg |
| Campesterol | 15.0 mg |
| Beta-sitosterol | 77.0 mg |
| 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 | 0.90 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.0 g |
| Glycine | 1.4 g |
| Proline | 1.4 g |
| Serine | 1.5 g |
| Hydroxyproline | 0.04 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the difference between chunky and smooth peanut butter?
Chunky (or crunchy) peanut butter contains small pieces of chopped peanuts mixed into the paste, providing a textured, crunchy experience. Smooth (or creamy) peanut butter is ground to a uniform, velvety consistency with no added pieces.
Why does the oil separate in natural peanut butter?
In natural varieties without added stabilizers, the heavier peanut solids settle at the bottom, allowing the lighter peanut oil to rise to the top. Stirring it thoroughly before use re-incorporates the oil for a consistent texture.
Is chunky peanut butter healthier than smooth?
Nutritionally, they are nearly identical if the ingredient list is the same (just peanuts and maybe salt). The choice is purely about texture preference. The added peanut pieces in chunky style do not significantly alter the macronutrient profile.