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Peanut Butter Nutrition Facts: Is Peanut Butter Good for You?
Unsalted, smooth peanut butter is a source of plant-based protein, fiber, and several key vitamins and minerals. It is high in niacin, vitamin E, magnesium, copper, and manganese. It is also high in calories and fat, with most of its fat coming from monounsaturated and polyunsaturated sources. Whether it fits into a balanced diet depends on portion size and what other foods you eat, as it is a calorie-dense food.
Per 100 g · Peanut butter, smooth style, without salt
What stands out in peanut butter
- Source of protein. A 100-gram serving of smooth, unsalted peanut butter provides 22.2 grams of protein, which is 44% of the Daily Value (DV).
- Fat content. Peanut butter contains 51.4 grams of total fat per 100 grams. This includes 25.9 grams of monounsaturated fat and 12.5 grams of polyunsaturated fat, along with 10.3 grams of saturated fat.
- High in key minerals. This food is high in several minerals. A 100-gram portion supplies 72% of the DV for manganese, 47% for copper, and 40% for magnesium.
- High in B vitamins and vitamin E. Peanut butter is particularly high in niacin (B3), providing 82% of the DV per 100 grams. The same portion is also high in vitamin E, with 61% of the DV.
What to keep in mind
- Peanut butter is a high-calorie food with 598 kcal per 100 grams.
- It also contains 10.3 grams of saturated fat per 100 grams, which is 52% of the Daily Value.
- This data is for unsalted peanut butter; many commercial brands have significant added sodium and sugars.
Peanut Butter nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 598 kcal | – |
| Protein | 22.2 g | 44% |
| Total fat | 51.4 g | 66% |
| Saturated fat | 10.3 g | 52% |
| Monounsaturated fat | 25.9 g | – |
| Polyunsaturated fat | 12.5 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 22.3 g | 8% |
| Dietary fiber | 5 g | 18% |
| Total sugars | 10.5 g | – |
| Water | 1.2 g | – |
| Sodium | 17 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 558 mg | 12% |
| Calcium | 49 mg | 4% |
| Iron | 1.7 mg | 10% |
| Magnesium | 168 mg | 40% |
| Phosphorus | 335 mg | 27% |
| Zinc | 2.5 mg | 23% |
| Copper | 0.42 mg | 47% |
| Manganese | 1.7 mg | 72% |
| Selenium | 4.1 mcg | 7% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 9.1 mg | 61% |
| Vitamin K | 0.3 mcg | 0% |
| Thiamin (B1) | 0.15 mg | 12% |
| Riboflavin (B2) | 0.19 mg | 15% |
| Niacin (B3) | 13.1 mg | 82% |
| Vitamin B6 | 0.44 mg | 26% |
| Folate (DFE) | 87 mcg | 22% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 63 mg | 11% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Peanut Butter by portion
A standard serving of two tablespoons (32 g) of smooth, unsalted peanut butter contains about 191 calories, 16 grams of fat, 7 grams of protein, and 7 grams of carbohydrates. This portion provides about 3.4 grams of sugar and 1.6 grams of dietary fiber. A larger portion of one cup (258 g) contains 1543 calories, over 57 grams of protein, and 132 grams of fat. Portion size is key for managing calorie and fat intake.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 2 tbsp | 32 g | 191 | 7.1 g | 7.1 g | 1.6 g | 16.4 g |
| 1 cup | 258 g | 1543 | 57.3 g | 57.5 g | 12.9 g | 132.6 g |
How peanut butter compares with other nuts and seeds
Compared to 15 other nuts and seeds on this site, this unsalted peanut butter has the highest sugar content, though it is very low in sodium. It ranks 4th for protein, with 22.2 grams per 100 grams, similar to almond butter (21 g) and whole almonds (21.1 g). Its total fat (51.4 g) and calorie (598 kcal) contents are in the middle of the group, comparable to sunflower seeds and whole peanuts. It has less dietary fiber than many other nuts and nut butters, including almonds and almond butter.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Peanut Butter | 598 | 22.2 g | 22.3 g | 5 g | 51.4 g |
| Sunflower Seeds | 584 | 20.8 g | 20 g | 8.6 g | 51.5 g |
| Almond Butter | 614 | 21 g | 18.8 g | 10.3 g | 55.5 g |
| Almonds | 579 | 21.1 g | 21.6 g | 12.5 g | 49.9 g |
| Peanuts | 567 | 25.8 g | 16.1 g | 8.5 g | 49.2 g |
Quick answers
How many calories are in a serving of peanut butter?
A typical two-tablespoon (32 g) serving of smooth, unsalted peanut butter has about 191 calories. A 100-gram portion has 598 calories.
How much protein is in peanut butter?
There are 7.1 grams of protein in two tablespoons (32 g) of smooth, unsalted peanut butter. A 100-gram portion contains 22.2 grams of protein.
How much sugar is in unsalted peanut butter?
This unsalted peanut butter contains 3.4 grams of sugar in a two-tablespoon serving. These sugars are naturally present in the peanuts, as no sugar has been added.
When to talk to a doctor or dietitian
- Peanut Butter contains peanuts, one of the major food allergens in the US. If you have a known or suspected peanuts allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 558 mg of potassium per 100 g, peanut butter is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how peanut butter fits your situation.
Last updated October 21, 2026