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ESN Peanut Butter Calories
High-protein, made from 100% peanuts
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of ESN Peanut Butter (15 g) has 93 calories. That works out to 617 calories per 100 g. It contains 1.8 g of carbs, 4.5 g of protein, 7.4 g of fat and 1.3 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
ESN Peanut Butter Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
93
KCAL / 15G
Carbs
1.8g
· 1% DV
Protein
4.5g
· 9% DV
Fat
7.4g
· 9% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 20% · Fat 72%
ESN Peanut Butter nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.02 g | 5% |
| Trans fat | 0 g | |
| Sodium | 0.9 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 4.5 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of ESN Peanut Butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 93 kcal |
| 1 teaspoon (small) | 5 g | 31 kcal |
| 1 ounce (medium) | 28 g | 173 kcal |
| 2 tablespoon (double) | 30 g | 185 kcal |
| 1 serving (medium) | 30 g | 185 kcal |
| 1 serving (large) | 45 g | 278 kcal |
| 100 g | 100 g | 617 kcal |
| 1 pack (whole) | 350 g | 2160 kcal |
Calculated from 617 calories per 100 g.
Frequently Asked Questions About ESN Peanut Butter
What is ESN Peanut Butter made of?
ESN Peanut Butter is made from 100% peanuts, with no added sugar or salt. Its flavor and texture come from the peanuts themselves, rather than sweeteners, seasoning, or added oils.
Is ESN Peanut Butter healthy?
ESN Peanut Butter can be part of a balanced diet, providing protein and fibre from peanuts. It is energy-dense, so spread a measured amount on toast, oats, or fruit rather than eating directly from the jar.
Does ESN Peanut Butter cause weight gain?
ESN Peanut Butter does not cause weight gain on its own; weight changes reflect energy intake and expenditure over time. Because it is concentrated, portioning it instead of spooning freely from the jar can help you keep track.
Why does oil separate in ESN Peanut Butter?
Oil separation is normal in ESN Peanut Butter because it contains only peanuts and no added stabilisers. Stir the oil back into the spread before eating, then close the jar tightly to help keep the texture consistent.
How should you eat ESN Peanut Butter?
You can spread ESN Peanut Butter on toast, stir it into porridge or smoothies, or pair it with apple or banana slices. Its unsweetened, unsalted flavour also works in savoury sauces and dressings.
How should ESN Peanut Butter be stored after opening?
After opening, keep ESN Peanut Butter tightly closed in a cool, dry place away from direct sunlight. Use a clean, dry spoon each time and avoid getting water into the jar to maintain its quality.
What can you make with ESN Peanut Butter?
ESN Peanut Butter works in overnight oats, smoothies, cookies, and peanut sauces for noodles or vegetables. For a quick sauce, loosen a spoonful with water and add lime juice or soy sauce to taste.
Is ESN Peanut Butter good before or after a workout?
ESN Peanut Butter can be included in a meal before or after exercise, but it is not a sports supplement by itself. Its rich texture may feel heavy just before training, so try a small amount if eating close to a workout.
Can people with diabetes eat ESN Peanut Butter?
ESN Peanut Butter is relatively low in carbohydrates, but it does not treat diabetes or determine the effect of an entire meal. If you have diabetes, fit the portion and what you eat it with into your individual meal plan.
Can you eat ESN Peanut Butter every day?
Yes, you can eat ESN Peanut Butter daily if peanuts suit you and the portion fits your meals. Avoid it if you have a peanut allergy, since even a small amount can trigger a serious reaction.
ESN Peanut Butter Vitamins & Minerals
Vitamins
B3
2.03mg · 13% DV
Biotin
2.55µg · 9% DV
Vitamin E
1.25mg · 8% DV
B1
0.07mg · 6% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.28mg · 12% DV
Phosphorus
54mg · 8% DV
Magnesium
26mg · 6% DV
Potassium ⭐
97mg · 3% DV
Sodium
0.9mg · 0% DV
ESN Peanut Butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off ESN Peanut Butter
To burn the 93 calories in 1 tablespoon (medium) (15 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is ESN Peanut Butter?
ESN Peanut Butter is a spread made from 100% peanuts, available smooth or with crunchy pieces. Roasted peanuts give it a rich, nutty flavour with a hint of natural sweetness. Spread it on toast, swirl it into porridge or blend it into a smoothie; it also works well with sliced apple or banana as a quick snack.
With 30 g of protein per 100 g, it is a filling, protein-rich choice, though energy-dense. A medium tablespoon is a handy portion for toast or oats. For a lighter breakfast, use a modest spread and pair it with fruit rather than adding several calorie-dense toppings.
How Nutritious Is ESN Peanut Butter?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is ESN Peanut Butter Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does ESN Peanut Butter Contain Allergens?
Contains these allergens:
Which Diets Is ESN Peanut Butter Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
ESN Peanut Butter Fat Profile
SATURATED
1.02g
MONOUNSATURATED
3.69g
POLYUNSATURATED
2.37g
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Nutrition data compiled from USDA FoodData Central and scientific sources.