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Natural peanut butter Calories
No additives, rich in protein and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Natural peanut butter Nutrition Facts
Selected: 100 g
590
KCAL / 100G
Carbs
20g
· 13%
Protein
25.5g
· 16%
Fat
50g
· 71%
Fiber
8.5g
Natural peanut butter Vitamins & Minerals
Vitamins
B3
13.1mg · 82% DV
Biotin
18µg · 60% DV
Vitamin E
8.3mg · 55% DV
B1
0.44mg · 37% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
380mg · 54% DV
Magnesium
168mg · 40% DV
Natural peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Natural 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 Natural peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Natural 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
Natural peanut butter Fat Profile
SATURATED
9.5g
MONOUNSATURATED
24.5g
POLYUNSATURATED
14.5g
Omega 6:3 ratio 1350:1
Above the ideal 4:1 (1350:1).
Foods Similar to Natural peanut butter
Natural peanut butter — Frequently Asked Questions
Is it normal for oil to separate on top of natural peanut butter?
Yes. Natural peanut butter has no emulsifiers to keep the peanut oil suspended, so separation is expected; stir thoroughly from the bottom before using.
How should natural peanut butter be stored after opening?
Keep the lid tightly closed in a cool, dark place. Refrigeration can slow oil separation and help preserve freshness, especially in warm kitchens, although it will make the spread firmer.
What can I do if refrigerated natural peanut butter becomes too hard to spread?
Let the jar stand at room temperature for a short time, then stir it with a clean utensil. For a softer texture, gently warm only the amount you plan to eat rather than repeatedly heating the whole jar.
What goes well with natural peanut butter besides toast?
It pairs well with apple or banana slices, porridge, yogurt, smoothies, and savory peanut sauces. Combining it with fruit or whole grains can make a snack more satisfying than eating it alone.
Is natural peanut butter better before or after a workout?
Before exercise, a small serving with a carbohydrate food such as banana or toast can provide sustained energy. After training, it works best as part of a meal or snack that also includes carbohydrates and a reliable protein source.
Is eating peanut butter at night unhealthy?
No, eating it at night is not inherently unhealthy; overall intake and portion size matter more. Because it is rich and high in fat, a large serving close to bedtime may aggravate reflux or feel heavy for some people.
What is the difference between natural peanut butter and regular sweetened peanut butter?
Natural versions are usually made from peanuts, sometimes with salt, while regular versions may contain added sugar, palm oil, or other stabilizers. Check the ingredient list rather than relying on front-of-pack claims.
Should people trying to lose weight avoid natural peanut butter?
No, but portions matter because it is energy-dense. A measured amount paired with fruit, yogurt, or whole-grain foods can fit into a weight-management eating pattern and may help with fullness.
Does natural peanut butter raise cholesterol?
Natural peanut butter mainly provides unsaturated fats and is not automatically a cholesterol-raising food. Its place in a heart-conscious diet depends on portion size, the rest of the diet, and whether the product contains added saturated fats or sugar.
Who should be careful with natural peanut butter?
Anyone with a peanut allergy should avoid it completely and check labels for cross-contact warnings. People with reflux may prefer smaller portions, while those following medically prescribed restrictions for kidney disease should seek individualized advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.