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Smooth Peanut Butter

Smooth Peanut Butter

Everyday

Smooth peanut butter is a protein-rich spread made from finely ground roasted peanuts, distinguished by its uniform texture without nut pieces. This plant-based staple provides substantial monounsaturated fats and dietary fiber, though its calorie density requires mindful portioning. While minimally processed versions contain only peanuts and salt, commercial varieties often incorporate added sugars or hydrogenated oils that alter nutritional profiles. The spread serves as a versatile ingredient in both sweet and savory dishes while offering sustained energy through its balanced macronutrient composition.

Macro Impact

A 2 tbsp serving contains 191 calories, 7g protein, 7g carbs, and 16g fat.

Calorie Burn

How long would it take to burn off 191 calories?
Walking3.5 mph, moderate pace
45 min
YogaModerate effort, gentle pace
32 min
SwimmingModerate effort, freestyle
25 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size2 tbsp (32 g)
Amount per serving
Calories191
% Daily Value*
Total Fat16g
21%
Saturated Fat3g
16%
Trans Fat0.0g
Polyunsaturated Fat4g
Monounsaturated Fat8g
Cholesterol0mg
0%
Sodium136mg
6%
Total Carbohydrate7g
3%
Dietary Fiber2g
6%
Total Sugars3g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium16mg
1%
Iron0.6mg
3%
Potassium179mg
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
3%
Fiber
2 / 28 g
6%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
16 / 78 g
21%
Monounsaturated
8 / 31 g
27%
Polyunsaturated
4 / 23 g
17%
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
12%
Leucine
0 / 3 g
16%
Lysine
0 / 2 g
9%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
19%
Threonine
0 / 1 g
14%
Tryptophan
0 / 0 g
23%
Valine
0 / 2 g
12%
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
5%
Niacin, B3
4 / 15 mg
28%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
28 / 400 mcg
7%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
3 / 15 mg
19%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
15%
Iron
1 / 13 mg
4%
Magnesium
54 / 370 mg
15%
Manganese
1 / 2 mg
26%
Phosphorous
107 / 700 mg
15%
Potassium
179 / 3k mg
6%
Selenium
1 / 55 mcg
2%
Sodium
136 / 2.3k mg
6%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
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, without salt. USDA Standard Reference, Legacy. Food ID 172470.
  2. 2.Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 174266.
  3. 3.Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 174294.
  4. 4.Peanut butter, smooth type, fat, sugar and salt added. Canadian Nutrient File. Food ID 3399.
  5. 5.Peanut butter, smooth type, fat and sugar added. Canadian Nutrient File. Food ID 3414.

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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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