How healthy is peanut butter?
Is peanut butter healthy? Yes, in moderate portions. Peanut butter scores 25/100 on the HowHealthyIs Score: 100 g provides 598 kcal, 9.1 mg vitamin E and 22 g protein. It is a good source of protein, vitamin E and magnesium, but it is calorie-dense, and many brands add sugar and salt. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Peanut butter ranks higher than 25% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E10%
- Protein7%
- Magnesium7%
- Fiber3%
- Potassium2%
- Iron2%
- Calcium1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat9%
- Added sugars2%
- Sodium3%
Raw NRF9.3: 31 minus 13 = 18. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in peanut butter?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 598 kcal | 191 kcal | |
| Protein | 22 g | 7.1 g | 14% |
| Carbohydrates | 22 g | 7.1 g | 3% |
| Fiber | 5 g | 1.6 g | 6% |
| Sugars | 10 g | 3.4 g | |
| Added sugars | 5 g | 1.6 g | 3% |
| Fat | 51 g | 16 g | 21% |
| Saturated fat | 10 g | 3.3 g | 17% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 9.1 mg | 2.9 mg | 19% |
| Minerals | |||
| Calcium | 49 mg | 16 mg | 1% |
| Iron | 1.7 mg | 0.6 mg | 3% |
| Potassium | 558 mg | 179 mg | 4% |
| Magnesium | 168 mg | 54 mg | 13% |
| Sodium | 426 mg | 136 mg | 6% |
Source: USDA FoodData Central, "Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program)" (FDC 174266). Values rounded.
Why is peanut butter good for you?
- 2.9 mg vitamin E in 2 tbsp, 19% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 7.1 g protein in 2 tbsp, 14% of the daily value. Protein contributes to the maintenance of muscle mass.
- 54 mg magnesium in 2 tbsp, 13% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- Adding protein to toast, fruit or oatmeal
- A filling snack in measured portions
What should you watch out for?
- Two tablespoons are about 190 kcal.
- Choose brands with just peanuts (and maybe salt) on the ingredient list.
What can you eat instead of peanut butter?
Foods you can use the same way with a higher HowHealthyIs Score.