🥜 Peanut Butter Nutrition Facts: Everything You Need to Know

“Man cannot live by bread alone; he must have peanut butter.” – James A. Garfield There’s something irresistibly comforting about peanut butter — the creamy, nutty spread that blends perfectly in smoothies or melts over warm toast. But beyond its taste lies a nutrient-rich superfood packed with protein, healthy fats, vitamins, and minerals. In this detailed guide, we’ll explore complete peanut butter nutrition facts, including calories, protein content, benefits, and best-time-to-eat tips so you can enjoy this classic spread guilt-free.

🥄 Is Eating Peanut Butter Healthy?

Yes! Peanut butter is one of the healthiest foods you can add to your diet. It’s a plant-based powerhouse rich in nutrients such as: Vitamin B6 & Niacin (Vitamin B3) – Aid metabolism and energy production. Magnesium & Potassium – Support muscle recovery and heart health. Zinc & Iron – Boost immunity and red-blood-cell formation. Phosphorus & Folate – Essential for cell repair and energy. When consumed in moderation, peanut butter helps manage weight, blood sugar levels, and cholesterol. Its balance of protein, fiber, and good fats makes it a must-have in a balanced diet.

💪 Is Peanut Butter a Protein or Healthy Fat?

It’s both! That’s what makes peanut butter so versatile. A typical 2-tablespoon (32 g) serving of peanut butter offers: Calories: 188 kcal Protein: 8 g Fat: 16 g (primarily monounsaturated and polyunsaturated) Carbohydrates: 6 g Fiber: 2 g

These figures show peanut butter provides a steady source of energy and helps keep you full for longer. For vegetarians, gym-goers, and keto dieters, peanut butter serves as a compact source of protein and healthy fats.

⚖️ Peanut Butter Nutrition Facts (Per 100 Grams)

Nutrient	Amount	% Daily Value
Calories	588 kcal	29%
Protein	22.5 g	45%
Fat	51 g	78%
Carbohydrates	22 g	7%
Fiber	5 g	20%
Sugar	4 g	—
Sodium	17 mg	1%

These peanut butter nutrition facts 100g highlight why it’s so filling — high in calories yet packed with nutrients and heart-friendly fats. It’s suitable for low-carb, keto, and high-protein diets alike.

🥄 1 Tablespoon Peanut Butter Nutrition Facts

Serving size: 1 tbsp (16g) Nutrient — Amount Calories — 94 kcal Protein — 4 g Total Fat — 8 g Saturated Fat — 1.6 g Carbohydrates — 3 g Fiber — 1 g Sugar — 1 g Potassium — 100 mg Magnesium — 15 mg

🥄 Calories in 1 Tablespoon of Peanut Butter

A 1 tablespoon (16 g) serving contains roughly 94 calories, broken down as: Fat: 72% of calories Protein: 16% Carbohydrates: 12% These 1 tbsp peanut butter nutrition facts and Calories show how energy-dense the spread is — ideal for breakfast or a pre-workout snack that fuels you throughout the day.

🌿 Top Peanut Butter Benefits

Aids Weight Loss & Muscle Gain — Thanks to its protein and fiber, peanut butter curbs appetite and supports muscle recovery. It’s a healthy alternative to processed snacks and helps regulate calorie intake naturally.
Improves Heart Health — The monounsaturated fats in peanut butter lower LDL (bad cholesterol) while boosting HDL (good cholesterol), reducing heart-disease risk.
Boosts Brain Function — Rich in niacin and vitamin E, peanut butter enhances memory, focus, and long-term cognitive health.
Promotes Healthy Skin & Hair — Its antioxidants and vitamin E nourish skin cells and strengthen hair roots.
Regulates Blood Sugar Levels — With a low glycemic index (GI), peanut butter prevents sugar spikes — perfect for those monitoring diabetes or insulin sensitivity.
Supports Bone & Nerve Health — Magnesium and phosphorus aid bone strength, while B-vitamins support nervous-system function.

❤️ Does Peanut Butter Raise Cholesterol?

No. Despite containing a small amount of saturated fat, pure peanut butter has zero cholesterol. Its healthy fats actually reduce LDL and promote cardiovascular health. Choose natural or unsweetened peanut butter to reap these benefits fully.

⚠️ Side Effects of Overeating Peanut Butter

Moderation is key. While nutritious, excessive consumption can lead to: Weight gain due to high calorie density. Reduced mineral absorption from excess phosphorus. Digestive discomfort if portions are too large. 👉 Recommended intake: 2 tablespoons per day.

⏰ Best Time to Eat Peanut Butter

The best time to enjoy peanut butter is in the morning. Eating it for breakfast helps: Kick-start metabolism Keep you satiated until lunch Provide consistent energy throughout the day It’s also great before a workout, supplying long-lasting fuel for endurance and muscle performance.

⚡ Can Peanut Butter Help You Lose Weight?

Absolutely. The combination of protein, fiber, and healthy fats enhances satiety and prevents overeating. Regular yet moderate consumption can support fat loss and lean muscle development. So yes, peanut butter can be part of an effective weight-management routine.

🩸 Does Peanut Butter Raise Blood Sugar?

Not at all. Peanuts and peanut butter have a low GI and GL, which means they release glucose slowly, keeping blood sugar stable. For people with type 2 diabetes, combining peanut butter with complex carbs can even lower post-meal sugar spikes.

🌱 Is Peanut Butter Anti-Inflammatory?

Yes! Peanut butter contains linoleic acid and resveratrol, both known for their anti-inflammatory effects. Magnesium also helps reduce oxidative stress, making peanut butter a natural anti-inflammatory food that supports overall well-being.

🧠 In Conclusion

Who would have guessed that something so delicious could be so healthy? Peanut butter is a nutrient-dense superfood loaded with protein, fiber, vitamins, and heart-healthy fats. Whether you’re trying to lose weight, build muscle, or just eat better, a spoon or two each day can make a real difference.