Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Nuts & Seeds
USDA entry: Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Peanut butter |
|---|---|
Macronutrients | |
| Calorieskcal | 58829% DV |
| Proteing | 21.944% DV |
| Total fatg | 49.564% DV |
| Carbohydrateg | 249% DV |
| Fibreg | 5.720% DV |
| Total sugarsg | 6.5 |
| Waterg | 1.55 |
Fats | |
| Saturated fatg | 9.5248% DV |
| Monounsaturated fatg | 20.7 |
| Polyunsaturated fatg | 11.3 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0.012 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 11.3 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 5.9440% DV |
| Vitamin Kµg | 00% DV |
| Thiamin (B1)mg | 0.1079% DV |
| Riboflavin (B2)mg | 0.1058% DV |
| Niacin (B3)mg | 13.282% DV |
| Pantothenic acid (B5)mg | 1.0421% DV |
| Vitamin B6mg | 0.55132% DV |
| Folateµg | 359% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 65.712% DV |
Minerals | |
| Calciummg | 544% DV |
| Ironmg | 2.1612% DV |
| Magnesiummg | 17943% DV |
| Phosphorusmg | 33527% DV |
| Potassiummg | 59213% DV |
| Sodiummg | 47621% DV |
| Zincmg | 2.6724% DV |
| Coppermg | 0.57163% DV |
| Manganesemg | 1.3659% DV |
| Seleniumµg | 40.473% DV |
Other | |
| Beta-caroteneµg | 0 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 3 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Peanut butter |
|---|---|
| PhytatesPhosphate ester | Notable |
| PhytosterolsPlant sterol | Notable |
| PolyphenolsPolyphenol (class) | Present |
| ResveratrolStilbene | Trace |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Peanut butter |
|---|---|
| Heart Health | Yes |
| Weight Management | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.