Peanut butter, Creamy
Whole food · Legumes and Legume Products
Photo: Wikipedia
Creamy peanut butter is a smooth, rich paste made from roasted peanuts, offering a deeply savory and slightly sweet flavor with a velvety, spreadable texture. It is a powerhouse of plant-based protein and healthy monounsaturated fats, making it a satisfying and energy-dense food. Despite the zero values in the provided data, a typical serving is nutritionally robust, providing essential nutrients like magnesium and niacin.
💚 Why it's loved
People adore its comforting, nutty flavor and creamy consistency, which makes it incredibly versatile for both sweet and savory applications. It is a staple in many cultures, symbolizing simple, satisfying nourishment from a childhood sandwich to a post-workout snack.
⚠️ Watch-outs & how to enjoy it better
As a common allergen, it poses a significant risk for those with peanut allergies and can be high in calories, leading to weight gain if consumed in excess. To mitigate this, practice strict portion control (e.g., 1-2 tablespoons) and pair it with fiber-rich foods like apple slices or celery to slow digestion and manage blood sugar. For those with mild sensitivities, choosing brands with no added sugars or hydrogenated oils can improve digestibility.
Key benefits
- Excellent source of plant-based protein for muscle repair and satiety.
- Rich in heart-healthy monounsaturated fats that support cardiovascular health.
- Provides a good amount of dietary fiber to aid digestion and promote fullness.
- Contains essential vitamins and minerals, including magnesium, potassium, and vitamin E.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
It takes approximately 540 peanuts to make a single 12-ounce jar of peanut butter.
Full nutrition (scales with serving)
| Water | 1.0 g |
| Ash | 2.8 g |
| Fiber, total dietary | 5.2 g |
| Sucrose | 10.7 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Riboflavin | 0.15 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 118 ug |
| Choline, total | 95.5 mg |
| Fatty acids, total saturated | 10.0 g |
| SFA 4:0 | 0.00 g |
| SFA 5:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 7:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 9:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 11:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 4.5 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 2.3 g |
| SFA 20:0 | 0.74 g |
| SFA 21:0 | 0.01 g |
| SFA 22:0 | 1.7 g |
| SFA 23:0 | 0.00 g |
| SFA 24:0 | 0.66 g |
| Fatty acids, total monounsaturated | 28.0 g |
| MUFA 12:1 | 0.00 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 27.3 g |
| MUFA 20:1 | 0.64 g |
| MUFA 22:1 c | 0.05 g |
| MUFA 22:1 n-9 | 0.05 g |
| MUFA 22:1 n-11 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 10.5 g |
| PUFA 18:2 | 10.5 g |
| PUFA 18:2 c | 10.5 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 c | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:3 n-9 | 0.00 g |
| PUFA 22:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5c | 0.00 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:6 c | 0.00 g |
| Fatty acids, total trans | 0.04 g |
| TFA 14:1 t | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.03 g |
| TFA 20:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t | 0.01 g |
| TFA 18:3 t | 0.00 g |
FAQ
Is creamy peanut butter healthier than crunchy?
The nutritional profile is nearly identical; the choice is purely about texture preference. Both are good sources of protein and healthy fats.
Why does the oil separate in natural peanut butter?
Natural peanut butter contains only peanuts (and sometimes salt), so the peanut oil naturally rises to the top. Stirring it well before use is necessary to recombine it.
Can I eat peanut butter on a low-carb diet?
Yes, in moderation. While it contains some carbs, it is high in protein and fat, making it a suitable option for many low-carb and ketogenic diets when portioned correctly.