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Peanut Butter

Peanut Butter

Everyday

Peanut butter is a protein-rich spread made from ground roasted peanuts, valued for its combination of heart-healthy monounsaturated fats and dietary fiber. Available in creamy and crunchy textures, natural versions contain only peanuts and salt, while commercial varieties often incorporate added sugars or hydrogenated oils. This nutrient-dense staple provides sustained energy and is naturally gluten-free, though it remains one of the most common food allergens requiring dietary vigilance.

Macro Impact

A 2 tbsp serving contains 194 calories, 7g protein, 7g carbs, and 17g fat.

Calorie Burn

How long would it take to burn off 194 calories?
Walking3.5 mph, moderate pace
45 min
YogaModerate effort, gentle pace
33 min
SwimmingModerate effort, freestyle
25 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
23 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size2 tbsp (32 g)
Amount per serving
Calories194
% Daily Value*
Total Fat17g
21%
Saturated Fat3g
17%
Trans Fat0.0g
Polyunsaturated Fat4g
Monounsaturated Fat8g
Cholesterol0mg
0%
Sodium134mg
6%
Total Carbohydrate7g
2%
Dietary Fiber2g
7%
Total Sugars3g
Includes Added Sugars2g
4%
Protein7g
Vitamin D0mcg
0%
Calcium15mg
1%
Iron0.6mg
3%
Potassium195mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
7 / 275 g
2%
Fiber
2 / 28 g
7%
Sugars
3 g
Added Sugars
2 / 50 g
4%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
2 g
Fat
Total Fat
17 / 78 g
21%
Monounsaturated
8 / 31 g
27%
Polyunsaturated
4 / 23 g
18%
Saturated
3 / 23 g
14%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
4 / 19 g
21%
Omega 9
8 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
16%
Leucine
1 / 3 g
17%
Lysine
0 / 2 g
10%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
20%
Threonine
0 / 1 g
16%
Tryptophan
0 / 0 g
27%
Valine
0 / 2 g
15%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
5 / 15 mg
31%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
31 / 400 mcg
8%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
3 / 15 mg
17%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
15 / 1k mg
2%
Copper
0 / 1 mg
19%
Iron
1 / 13 mg
5%
Magnesium
57 / 370 mg
15%
Manganese
1 / 2 mg
26%
Phosphorous
109 / 700 mg
16%
Potassium
195 / 3k mg
6%
Selenium
2 / 55 mcg
4%
Sodium
134 / 2.3k mg
6%
Zinc
1 / 10 mg
9%
Chromium
1 / 30 mcg
4%
Molybdenum
13 / 45 mcg
28%
Iodine
2 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
0 g
Caffeine
0 mg
Choline
20 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 174266.
  2. 2.Peanut butter, smooth type, fat and sugar added. Canadian Nutrient File. Food ID 3414.
  3. 3.Peanut butter. Frida. Public Food Key 1162.
  4. 4.Peanut butter, smooth & crunchy, added sugar & salt. Australian Nutrient Database. Public Food Key F006577.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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