Nutrition for Peanut Butter

Calories, Protein, Vitamins and More


Jump to:

image of peanut butter source

Peanut Butter Nutrition Summary

One cup of peanut butter (258 grams or 0.6 lb) contains 1520 calories and 62.1 grams of protein. Peanut butter consist of 1% water, 22% carbohydrates, 24% protein, and 50% fat.

Peanut butter is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium, potassium, niacin, Vitamin B6, pantothenic acid, folate and Vitamin E. It also contains significant amounts of thiamin, riboflavin, manganese, zinc, phosphorus, choline and selenium.

In one cup of peanut butter:

  • Calories: 1520
  • Protein: 62.1 g
  • Sugar: 21.7 g
  • Dietary fiber: 20.6 g
  • Fat: 128.8 g, (Saturated: 19.6 g)
  • Sodium: 1253.9 mg
There is no significant amounts of cholesterol in peanut butter.

See the Peanut Butter Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Peanut butter, chunk style, with salt.

Calories in Peanut Butter

Peanut butter has 1520 calories per cup or 589 calories for every 100 grams. Most of its calories are from fat, protein and carbohydrates.

71 percent of calories in peanut butter are from fat, 15% of calories are from protein and 14% of calories are from carbohydrates.

Calories from Carbs

About 14% the calories in peanut butter are from carbohydrates. The carbs in peanut butter are mostly in the form of dietary fiber, sugar and starch (37%, 39% and 23%). An excellent high-fiber food, a single cup of peanut butter contains 83% of recommended daily values or 20.6 grams of dietary fiber.

  • Dietary fiber: 20.6 g
  • Sugar: 21.7 g
  • Starch: 12.7 g

Calories from Fat

The majority, or 71% of the calories in peanut butter are from fat. Peanut butter is high in total fat, with 128.8 grams or 201% of recommended daily values per cup. Peanut Butter is cholestrol free. Most of the fat in peanut butter are healthier unsaturated fats but it also contains a high amount of saturated fat, about 110% of recommended daily values:

  • Total fat: 128.8 g
  • Saturated fat: 19.6 g
  • Monounsaturated fat: 59.7 g
  • Polyunsaturated fat: 35.9 g
There is no significant amounts of cholestrol in peanut butter.

Omega-3 and Omega-6 in Peanut Butter

Peanut butter is a source of healthy omega-3 fatty acids, containing a total of 0.2 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.2 g
Also a good source of omega-6 fatty acids, every cup of peanut butter contains a total of 37.4 grams of omega-6. In addition, a large portion of the omega-6 in peanut butter comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 1.65 g
  • linoleic acid: 35.74 g
The omega-6 to omega-3 ratio in peanut butter is 186.9: 1.

Calories Similar to Peanut Butter

Some other legume or legume products with similar calories to peanut butter by weight:

Protein in Peanut Butter

An excellent source of protein, a single cup of peanut butter contains 124% of recommended daily values or 62.1 grams of protein. In addition, peanut butter is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 62.07 g
  • Tryptophan: 0.59 g
  • Threonine: 1.34 g
  • Isoleucine: 1.57 g
  • Leucine: 3.93 g
  • Lysine: 1.73 g
  • Methionine: 0.68 g
  • Phenylalanine: 3.06 g
  • Valine: 1.99 g
  • Histidine: 1.42 g

Protein Similar to Peanut Butter

Some other legume or legume products with similar amounts of protein to peanut butter by weight:

Vitamins and Minerals in Peanut Butter

An good source of many nutrients, peanut butter contains abundant amounts of calcium, iron, magnesium, potassium, niacin, Vitamin B6, folate and Vitamin E. In fact, a single cup of peanut butter contains 252% of recommended daily values or 35.3 mg of niacin. Also an excellent source of magnesium, a single cup of peanut butter contains 133% of recommended daily values or 412.8 mg of magnesium.

Vitamins in peanut butter (1 cup):
  • Thiamin: 0.3 mg
  • Riboflavin: 0.3 mg
  • Niacin: 35.3 mg
  • Vitamin b6: 1.1 mg
  • Vitamin e: 16.3 mg
  • Folate: 237.4 ug
  • Vitamin k: 1.3 ug
Minerals in peanut butter (1 cup):
  • Calcium: 116.1 mg
  • Potassium: 1922.1 mg
  • Iron: 4.9 mg
  • Magnesium: 412.8 mg
  • Zinc: 7.2 mg
  • Selenium: 21.2 ug
  • Phosphorus: 823 mg
  • Copper: 1.5 mg
  • Manganese: 4.6 mg
  • Choline: 158.2 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin c or vitamin b12 in peanut butter.

Similar to Peanut Butter for Niacin (Vit B3)

Here are some other legume or legume products with similarly abundant amounts of niacin (Vit B3) to peanut butter:

Peanut Butter Nutrition Chart

Peanut Butter:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
protein
G %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
copper
MG %
manganese
MG %
zinc
MG %
fluoride
UG %
phosphorus
MG %
choline
MG %
Water G
Starch G
sodium
MG %
Vitamin E
MG %
selenium
UG %
Vitamin K
UG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Peanut Butter in Cooking

Peanut butter is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of peanut butter.

Friends and Relatives of Peanut Butter

Foods commonly cooked with peanut butter: Other similar relatives:


get Nutrition for food