Peanut Butter Nutrition Facts and Health Benefits

Peanut butter is a spread made of peanuts and one of the favorite breakfast and snack ingredients around the globe. Peanut butter and jelly (PB&J) sandwich is one of the US ever-green snacks and breakfasts.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 5, 2022.

Peanut butter is a good source of protein that you can use in many places with its popular taste, spreadable and fluid consistency, and part of many breakfast and snack recipes.

It contains enough protein to meet 44% of the daily need in 100 grams. It is a food with high healthy fat content and does not contain trans fat and cholesterol.

While natural peanut butter has a negligible sugar content, some brands use additives of sugar, trans fat, and vegetable oil, thus increasing the sugar and fat content unhealthy.

For this reason, it is helpful to pay attention to the ingredient label and always choose butter made of 100% peanuts.

Peanut butter is also a great source of vitamin E, vitamin B3, and vitamin B6, as well as very rich mineral content. It can meet more than half of the daily fluoride, selenium, copper, and manganese needs with a 100-gram portion.

Although it is delicious and healthy, do not forget to pay attention to your portion due to its high calories.

Also, always be sure to check the labels. Some packaged peanuts and peanut butter could contain non-vegan-friendly ingredients such as gelatin.

Peanut Butter Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of peanut butter:

  • Energy: 588 calories
  • Carbs: 24 grams
  • Sugar: 6.5 grams
  • Fiber: 5.7 grams
  • Protein: 21.9 grams
  • Fat: 49.5 grams
  • Saturated Fat: 9.52 grams

Jump to a section where you can learn more about peanut butter nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Peanut Butter

Thanks to a significant amount of specific vitamins and minerals, peanut butter could provide several health benefits.

Continue reading to discover the potential benefits of consuming peanut butter.

They May Improve Nerve Functions

Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

It is also needed by the body for several functions, including the formation of red blood cells.

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

They May Boost Protection Against Bacteria and Viruses

Vitamin E plays a key role in immune functions. It can protect us against infections by stimulating the activities of the blood cells against bacteria and viruses. It can also improve skin health by promoting the formation of collagen, which forms the basic structural matrix of the body tissues.

It is a powerful natural antioxidant that can protect the body against the damage caused by free radicals. It is especially important for reducing the damage caused due to exposure to radiation and cigarette smoke.

Vitamin E is also important for maintaining healthy eyesight.

An inadequate supply of vitamin E can increase the risk of eye conditions such as cataracts, retinal degeneration, and macular edema.

Vitamin E is also needed for the growth of hair. An inadequate supply of this nutrient can result in hair fall. It can also make the hair dull, brittle, and prone to breakage.

The oral intake, as well as the topical application of vitamin E-enriched oil to the scalp and hair roots, can promote hair growth and strengthen the hair shafts.

May Improve Protein Synthesis

The primary function of phosphorus is linked to the formation of teeth and bones.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

They May Help Relieving Constipation

Magnesium can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

It can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

Magnesium plays a key role in improving the duration and quality of sleep.

It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

They May Boost Testosterone Levels

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is one of the important minerals involved in the growth and development of organs and tissues.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

May Prevent Developing and Progress of Some Autoimmune Disorders

Selenium can boost immune functions and reduce the risk of infections.

It can also regulate the activities of the immune cells against allergens and irritants and, thus, prevent the symptoms of allergic diseases like asthma, dermatitis, and rhinitis.

Selenium also plays a role in restoring healthy immune functions, thus preventing the development and progress of autoimmune disorders that occur when the immune cells fail to recognize the body’s tissues as their own and attack them.

It can improve the health of the skin, hair, and nail. It can support the healing of skin lesions and promote hair growth.

Selenium can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.

It may help to lower the risk of some forms of cancer.

This benefit of selenium could be attributed to its ability to reduce oxidative stress and DNA damage, boost the immune system, and destroy cancer cells.

May Improve Normal Nerve and Brain Function

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

May Improve the Formation of Red Blood Cells

Vitamin B6 or pyridoxine can help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.

Vitamin B6 can also help release sugar from the fats stored in the body to meet the need for energy supply in the future.

This action of vitamin B6 can be beneficial in the management of diabetes.

It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.

This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.

Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.

Peanut Butter Nutrition Facts

Continue reading to find out the following peanut butter nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on peanut butter macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate8% DV24 g
Protein44% DV21.9 g
Fat63% DV49.5 g

Vitamin Content

Peanut Butter are excellent source of Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E.

They also contain a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Here's the full peanut butter vitamin content per 100g:

Vitamin A0% DV0 IU
Vitamin C0% DV0 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)9% DV0.107 mg
Vitamin B2 (Riboflavin)8% DV0.105 mg
Vitamin B3 (Niacin)83% DV13.2 mg
Vitamin B5 (Pantothenic acid)21% DV1.04 mg
Vitamin B6 (Pyroxidine)32% DV0.551 mg
Vitamin B9 (Folate)9% DV35 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E40% DV5.94 mg
Vitamin K0% DV0 µg

Mineral Content

Peanut Butter are excellent source of Copper, Fluoride, Magnesium, Manganese, Phosphorus, and Selenium.

They also contain a good amount of Iron, Potassium, Sodium, and Zinc and some Calcium.

Here's the full peanut butter mineral content per 100g:

Calcium4% DV54 mg
Copper63% DV0.571 mg
Fluoride78% DV3.1 mg
Iron12% DV2.16 mg
Magnesium43% DV179 mg
Manganese59% DV1.36 mg
Phosphorus27% DV335 mg
Potassium13% DV592 mg
Selenium73% DV40.4 μg
Sodium21% DV476 mg
Zinc24% DV2.67 mg

Protein and Amino Acid Profile

Peanut Butter contain 21.9 g of protein per 100 g, or in other words, peanut butter provide 3.72 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in peanut butter contain all nine essential amino acids, however, they are a little bit low in isoleucine, lysine, methionine, and valine.

Histidine OK73% DV0.55 g
Isoleucine Low41% DV0.608 g
Leucine OK52% DV1.53 g
Lysine Low30% DV0.672 g
Methionine Low24% DV0.262 g
Phenylalanine OK79% DV1.19 g
Threonine OK45% DV0.518 g
Tryptophan OK76% DV0.228 g
Valine Low40% DV0.773 g

Fat Breakdown

Around 76% of the calories in peanut butter are from fat. Peanut Butter have 49.5 grams or 63% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Peanut Butter fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, peanut butter is cholesterol free.

Peanut Butter do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat63% DV49.5 g
Saturated Fat48% DV9.52 g
Monounsaturated Fatdo not have a %DV20.7 g
Polyunsaturated Fatdo not have a %DV11.3 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

16% of the calories in peanut butter come from carbohydrates.

Carbs in peanut butter are mostly starch (49%), followed by sugars and fiber.

When it comes to sugars, peanut butter are relatively low in sugar, containing grams of sugar per 100g.

Peanut Butter are a great source of fiber, and considered as a "high fiber food", as the contain 14.7 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of peanut butter is 5.7.

Total Carbohydrate9% DV24 g
Dietary Fiber20% DV5.7 g
Sugars13% DV6.5 g

Articles related to Peanut Butter


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.