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Unsweetened source of plant protein and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Firnut Unsweetened Peanut Butter (16 g) has 94 calories. That works out to 588 calories per 100 g. It contains 3.2 g of carbs, 4 g of protein, 8 g of fat and 1 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 16 g
94
KCAL / 16G
Carbs
3.2g
· 1% DV
Protein
4g
· 8% DV
Fat
8g
· 10% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 16% · Fat 71%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0.96 mg | 0% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 4 g | 8% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 serving (small) | 20 g | 118 kcal |
| 1 ounce (medium) | 28.4 g | 167 kcal |
| 1 serving (medium) | 30 g | 176 kcal |
| 2 tablespoon (double) | 32 g | 188 kcal |
| 1 serving (large) | 45 g | 265 kcal |
| 100 g | 100 g | 588 kcal |
| 1 pack (whole) | 340 g | 1999 kcal |
Calculated from 588 calories per 100 g.
Yes, oil separation is normal in peanut butter made with few ingredients. The peanuts’ natural oil can rise to the top while the jar sits; stir it thoroughly before serving to bring the spread back together.
Refrigeration after opening can help Firnut Unsweetened Peanut Butter stay fresh longer, though it will become firmer and less easy to spread. Keep the lid tightly closed, and let a portion soften briefly at room temperature if needed.
Firnut Unsweetened Peanut Butter works in smoothies, oatmeal, sauces, and baking. For a quick savory dressing, mix it with soy sauce and lime juice, then thin with water until it reaches a pourable consistency.
Only if its ingredient list contains no xylitol, which is toxic to dogs. Offer just a small amount as an occasional treat, since peanut butter is rich and can upset a dog’s stomach; avoid it if your dog has a peanut allergy.
No, “unsweetened” means sugar has not been added to sweeten it. Peanuts can still contain naturally occurring sugars, so the term does not necessarily mean the product has absolutely zero sugar.
It can fit into a weight-loss meal plan, but it is energy-dense and easy to overpour. Pair a measured spoonful with fruit or whole-grain toast rather than treating it as a low-calorie spread.
Firnut Unsweetened Peanut Butter has no added sugar, while some conventional peanut butters are sweetened. Recipes made with it may taste less sweet, so add banana or another sweet ingredient if you want a sweeter result.
It can be part of a pre-workout snack, especially spread on toast or paired with a banana. Because its fat content can slow digestion, a large serving right before exercise may feel heavy.
Not as a direct one-for-one substitute in most recipes. Firnut Unsweetened Peanut Butter adds peanut flavor and has a different texture and fat composition, so replacing butter can change how baked goods spread and set.
Its usable life after opening depends on storage and the date printed on the package. Use a clean, dry utensil, close the lid promptly, and discard the spread if its smell or appearance changes noticeably.
Vitamins
Biotin
5.44µg · 18% DV
B3
2.1mg · 13% DV
Vitamin E
1.33mg · 9% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.3mg · 13% DV
Phosphorus
57mg · 8% DV
Magnesium
27mg · 6% DV
Potassium ⭐
104mg · 3% DV
Sodium
0.96mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 94 calories in 1 tablespoon (medium) (16 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.
Firnut Unsweetened Peanut Butter is a thick spread made from ground peanuts, with no added sugar. Its texture can be smooth or slightly coarse, depending on how finely the peanuts are milled, and its flavour is distinctly nutty and roasted.
Popular in North America and now eaten widely elsewhere, it is commonly spread on toast or sandwiches, stirred into porridge, or served with apple and banana slices. It brings plant protein as well as plenty of fat; a 100 g portion has 25 g of protein. The rich texture means a thin layer often goes a long way, and you can loosen it with a little yogurt or stir it into oats for an easy breakfast.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.1g
MONOUNSATURATED
3.9g
POLYUNSATURATED
2.53g
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Nutrition data compiled from USDA FoodData Central and scientific sources.