Peanut Butter: Calories, Nutrition & Healthier Swaps

Peanut butter is ground peanuts: protein and unsaturated fat. The best jars contain just peanuts and maybe salt; a serving is a tablespoon or two.

Peanut Butter nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Peanut Butter: nutrition highlights

Nutritionally it's mainly a source of energy: 588 kcal per 100 g, 118 kcal per serving.

On the open Nutri-Score algorithm, peanut butter gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 10 g per 100 g, against a daily reference of about 20 g.
• It's calorie-dense — 588 kcal per 100 g — so portion size matters most.

How much movement is one serving?

One serving (spoon, 20 g) is 118 kcal — roughly 38 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Peanut Butter

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Roasted chestnuts — 50 g, 118 kcal: −1.8 g saturated fat.
• Chia Seeds — 25 g, 122 kcal: +7.3 g fibre.
• Flax Seeds — 20 g, 107 kcal: +4.2 g fibre.
• Poppy seeds — 20 g, 105 kcal: +2.8 g fibre.