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Energy-dense mixture rich in fats and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Peanut butter coconut mixture (16 g) has 99 calories. That works out to 620 calories per 100 g. It contains 3 g of carbs, 2.6 g of protein, 8.5 g of fat and 1.3 g of fiber. Its 2.9 µg of Biotin covers 10% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 16 g
99
KCAL / 16G
Carbs
3g
· 1% DV
Protein
2.6g
· 5% DV
Fat
8.5g
· 11% 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 12% · Protein 11% · Fat 77%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 3.26 g | 16% |
| Trans fat | 0.02 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 2.6 g | 5% |
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 | 99 kcal |
| 1 teaspoon (small) | 8 g | 50 kcal |
| 1 serving (small) | 25 g | 155 kcal |
| 2 tablespoon (double) | 32 g | 198 kcal |
| 1 serving (medium) | 40 g | 248 kcal |
| 1 serving (large) | 60 g | 372 kcal |
| 0.25 cup (quarter) | 64 g | 397 kcal |
| 100 g | 100 g | 620 kcal |
| ½ cup (half) | 128 g | 794 kcal |
Calculated from 620 calories per 100 g.
Peanut butter coconut mixture combines peanut butter with coconut for a rich, thick spread or topping. Depending on how it is made, the coconut may be shredded for texture or blended in more smoothly; recipes and packaged versions vary.
Stir peanut butter and shredded coconut together until evenly combined. For a smoother mixture, blend them with a little coconut oil, adding it gradually until you reach the consistency you want.
Spread peanut butter coconut mixture on toast, spoon it over oatmeal, or pair it with apple or banana slices. Its rich flavor also works as a dip for fruit or as a filling for simple snack bites.
Homemade peanut butter coconut mixture is best kept in a sealed container in the refrigerator to stay fresh. For a packaged version, follow its storage instructions, and always use a clean, dry utensil to serve it.
Oil separation is natural in some peanut butter coconut mixtures, especially homemade versions without stabilizers. Stir it thoroughly before serving; discard it if it develops an unusual smell or appearance rather than treating separation alone as spoilage.
Yes, peanut butter coconut mixture blends well into smoothies. Combine it with banana and milk or a plant-based drink for a thicker texture and a nutty coconut flavor.
Yes, peanut butter coconut mixture can be added to cookies, oat bars, and no-bake snack bites. It contributes both fat and moisture, so you may need to reduce other rich ingredients in a recipe.
The shelf life of opened peanut butter coconut mixture depends on its ingredients, how it was made, and how it is stored. Follow the package directions for a commercial product; refrigerate homemade mixture and use it promptly.
Peanut butter coconut mixture is energy-dense, so large portions can add substantial energy to a meal or snack. It can fit into a weight-loss eating plan in a measured amount, but it does not cause weight loss by itself.
Spread a thin layer of peanut butter coconut mixture on toast or stir it into oatmeal for breakfast. Fresh fruit such as banana adds sweetness and contrasts with the mixture’s rich texture.
Vitamins
Biotin
2.88µg · 10% DV
B3
1.34mg · 8% DV
B5
0.18mg · 4% DV
Vitamin E
0.51mg · 3% DV
Minerals
Manganese
0.22mg · 10% DV
Copper
0.08mg · 9% DV
Phosphorus
46mg · 7% DV
Magnesium
20mg · 5% DV
Potassium ⭐
66mg · 2% DV
Sodium
29mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 99 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.
Peanut butter coconut mixture combines the roasted, savoury taste of peanut butter with coconut’s sweet, fragrant notes. It is best thought of as a spread or a mix-in rather than a traditional dish, and can be spooned onto toast or stirred into porridge, yoghurt or a smoothie. For a simple snack, try it with sliced banana or apple.
This is an energy-dense choice, rich in fats and providing protein and fibre. A medium tablespoon is about 16 g, so a modest spoonful can add plenty of flavour and staying power without taking over a meal. Pair it with fruit or whole-grain toast for a more balanced breakfast, or use a smaller amount if you want a lighter serving.
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.
Medium
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 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.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.26g
MONOUNSATURATED
3.54g
POLYUNSATURATED
1.47g
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Nutrition data compiled from USDA FoodData Central and scientific sources.