Peanut butter, smooth style, without salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
A velvety, rich paste made from finely ground roasted peanuts, offering a smooth, creamy texture and a deep, nutty flavor with a subtle sweetness. It's a calorie-dense powerhouse, packing over 51 grams of healthy fats and 22 grams of plant-based protein per 100 grams, making it a staple for energy and satiety.
Calorie split: 14% protein · 14% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People adore its rich, comforting flavor and incredibly versatile nature—it's equally at home in a savory Thai sauce, a sweet PB&J sandwich, or simply scooped from the jar. It holds a nostalgic place in many cultures as a childhood staple and a reliable, satisfying comfort food.
⚠️ Watch-outs & how to enjoy it better
As a common allergen, it poses a serious risk for those with peanut allergies. Its high calorie density can lead to overconsumption, and the natural sugars, while minimal, can contribute to blood sugar spikes if eaten in large, unpaired amounts. Counteract this by strictly measuring portions (e.g., 2 tablespoons) and pairing it with fiber or protein, like apple slices or celery, to slow digestion.
Key benefits
- Excellent source of monounsaturated fats, supporting heart health.
- High in plant-based protein for muscle maintenance and repair.
- Provides dietary fiber and essential minerals like magnesium and vitamin E.
- A quick, energy-dense snack for active lifestyles.
🍽️ 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 (USDA data · scales with serving)
| Water | 1.2 g |
| Energy | 598 kcal |
| Energy | 2501 kj |
| Protein | 22.2 g |
| Total lipid (fat) | 51.4 g |
| Ash | 2.9 g |
| Carbohydrate, by difference | 22.3 g |
| Fiber, total dietary | 5.0 g |
| Total Sugars | 10.5 g |
| Sucrose | 10.3 g |
| Glucose | 0.13 g |
| Fructose | 0.12 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 3.6 g |
| Calcium, Ca | 49.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 168 mg |
| Phosphorus, P | 335 mg |
| Potassium, K | 558 mg |
| Sodium, Na | 17.0 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.42 mg |
| Manganese, Mn | 1.7 mg |
| Selenium, Se | 4.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.19 mg |
| Niacin | 13.1 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.44 mg |
| Folate, total | 87.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 87.0 ug |
| Folate, DFE | 87.0 ug |
| Choline, total | 63.0 mg |
| Betaine | 0.80 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) | 9.1 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.52 mg |
| Tocopherol, gamma | 7.6 mg |
| Tocopherol, delta | 0.74 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) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 10.3 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 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 4.7 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 2.2 g |
| SFA 20:0 | 0.72 g |
| SFA 22:0 | 1.7 g |
| SFA 24:0 | 0.73 g |
| Fatty acids, total monounsaturated | 25.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 24.8 g |
| MUFA 18:1 c | 24.8 g |
| MUFA 20:1 | 0.58 g |
| MUFA 22:1 | 0.05 g |
| MUFA 22:1 c | 0.04 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 12.5 g |
| PUFA 18:2 | 12.3 g |
| PUFA 18:2 n-6 c,c | 12.2 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.01 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.07 g |
| Fatty acids, total trans-monoenoic | 0.05 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.04 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.53 g |
| Isoleucine | 0.62 g |
| Leucine | 1.5 g |
| Lysine | 0.68 g |
| Methionine | 0.27 g |
| Cystine | 0.23 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.83 g |
| Valine | 0.78 g |
| Arginine | 2.8 g |
| Histidine | 0.56 g |
| Alanine | 0.92 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 5.1 g |
| Glycine | 1.4 g |
| Proline | 1.4 g |
| Serine | 1.5 g |
FAQ
What's the difference between smooth and crunchy peanut butter?
Smooth style is ground to a completely uniform, creamy paste. Crunchy (or chunky) style has small pieces of roasted peanuts mixed in for added texture.
Why does the oil separate in natural peanut butter?
Natural peanut butter contains only peanuts (and maybe salt). Without added stabilizers like hydrogenated oils, the heavier peanut solids naturally settle, causing the lighter peanut oil to rise to the top. Stirring it back in is normal.
Is peanut butter a good source of protein?
Yes, it's a good plant-based source, providing about 7 grams of protein per 2-tablespoon serving. However, it's not a complete protein on its own, as it's low in the essential amino acid methionine.
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 5.98 kcal/g · 15% calories from protein · 5.0 g fiber · 10.5 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: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.