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Harras crunchy peanut butter Calories
High protein, healthy fats, fiber-rich, crunchy peanut butter
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Harras crunchy peanut butter (32 g) has 195 calories. That works out to 610 calories per 100 g. It contains 5.1 g of carbs, 8 g of protein, 15.7 g of fat and 2.4 g of fiber. Its 0.4 mg of Copper covers 39% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Harras crunchy peanut butter Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
195
KCAL / 32G
Carbs
5.1g
· 2% DV
Protein
8g
· 16% DV
Fat
15.7g
· 20% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 17% · Fat 72%
Harras crunchy peanut butter nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 15.7 g | 20% |
| Saturated fat | 2.72 g | 14% |
| Trans fat | 0 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 8 g | 16% |
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 2 Tablespoons of Harras crunchy peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 32 g | 195 kcal |
| 1 tablespoon (small) | 16 g | 98 kcal |
| 1 slice (thin) | 20 g | 122 kcal |
| 1 serving (medium) | 32 g | 195 kcal |
| 1 slice (thick) | 35 g | 214 kcal |
| 1 piece (medium) | 40 g | 244 kcal |
| 3 tablespoon (large) | 48 g | 293 kcal |
| 100 g | 100 g | 610 kcal |
| 1 pack (whole) | 350 g | 2135 kcal |
Calculated from 610 calories per 100 g.
Frequently Asked Questions About Harras crunchy peanut butter
Is Harras crunchy peanut butter healthy?
Yes, Harras crunchy peanut butter provides protein, fibre and unsaturated fats, but it is energy-dense. Pairing a measured serving with fruit, toast or porridge makes it easier to include in a filling meal without eating straight from the jar.
Does Harras crunchy peanut butter need to be refrigerated after opening?
No, Harras crunchy peanut butter can generally be stored in a cool, dry cupboard with the lid tightly closed. Refrigeration may make it firmer and harder to spread; follow the storage directions on the jar if they differ.
Why does oil separate in Harras crunchy peanut butter?
Oil can rise to the top of Harras crunchy peanut butter as the peanut oils separate during storage. Stir it thoroughly with a clean spoon after opening; the separation alone does not mean the spread has spoiled.
What is the difference between Harras crunchy peanut butter and smooth peanut butter?
Harras crunchy peanut butter contains peanut pieces, so it has a more textured bite than smooth peanut butter. That texture works well on toast and in some sauces, but it will not blend as evenly into drinks or silky-smooth recipes.
Can you use Harras crunchy peanut butter in cooking?
Yes, Harras crunchy peanut butter works in cookies, noodle sauces, sandwiches and oatmeal. For a pourable sauce, stir in warm water a little at a time; the peanut pieces will remain, so the result will not be completely smooth.
Is Harras crunchy peanut butter good for weight loss?
Harras crunchy peanut butter is not a weight-loss food by itself, although its protein, fibre and fat can make a snack more filling. Because it is energy-dense, measure a serving rather than spooning it freely from the jar.
Can people with diabetes eat Harras crunchy peanut butter?
Many people with diabetes can include Harras crunchy peanut butter in a meal, but the effect on blood glucose depends on the whole meal and individual needs. Pairings such as bread or fruit matter too; ask your clinician or dietitian for personal guidance.
Is Harras crunchy peanut butter the same as homemade peanut butter?
No, Harras crunchy peanut butter is a packaged, processed spread, while homemade peanut butter lets you control the texture and ingredients. Compare the jar’s ingredient list with your preferences, since the exact formulation should not be assumed from the product name alone.
Can dogs eat Harras crunchy peanut butter?
Only consider giving Harras crunchy peanut butter to a dog after checking that it contains no xylitol, which is toxic to dogs. Even without xylitol, offer only a small amount and avoid making salty or sweet spreads a regular treat.
How can you tell if Harras crunchy peanut butter has gone bad?
Discard Harras crunchy peanut butter if you see mould, notice an unusual rancid smell, or detect an off taste. A layer of separated oil is normal, but use a clean utensil and keep the jar tightly closed to reduce contamination.
Harras crunchy peanut butter Vitamins & Minerals
Vitamins
B3
4.16mg · 26% DV
Biotin
5.76µg · 19% DV
B1
0.19mg · 16% DV
Vitamin E
1.92mg · 13% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.58mg · 25% DV
Phosphorus
118mg · 17% DV
Magnesium
54mg · 13% DV
Potassium ⭐
211mg · 6% DV
Sodium
102mg · 4% DV
Harras crunchy peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harras crunchy peanut butter
To burn the 195 calories in 2 tablespoon (medium) (32 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 Harras crunchy peanut butter?
Harras crunchy peanut butter is a spread made from peanuts, with small pieces mixed in for a distinctly crisp texture. It has the roasted, nutty flavour of peanut butter, with a little extra bite in every spoonful, and works in both sweet and savoury combinations.
It is commonly spread on toast or sandwiches, stirred into porridge, or paired with sliced fruit. Its protein, fat and fibre make it energy-dense and satisfying; it provides 25 g of protein per 100 g. A modest spoonful with banana or apple makes an easy snack, while a thin layer on whole-grain toast keeps the serving simple.
How Nutritious Is Harras crunchy peanut butter?
Nutrient density
Medium
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 Harras crunchy peanut butter Processed?
NOVA 3
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 Harras crunchy peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Harras crunchy peanut butter Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Harras crunchy peanut butter Fat Profile
SATURATED
2.72g
MONOUNSATURATED
8g
POLYUNSATURATED
4.38g
Omega 6:3 ratio 432:1
Above the ideal 4:1 (432:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.