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Peanut Butter (Smooth) Calories
Source of protein and healthy fats, fiber-rich, energy-dense, high in vitamin E and magnesium
CALORIES
GI
POTASSIUM
FIBER
Peanut Butter (Smooth) Nutrition Facts
Selected: 100 g
588
KCAL / 100G
Carbs
20g
· 13%
Protein
25.1g
· 16%
Fat
49.2g
· 71%
Fiber
6.3g
Peanut Butter (Smooth) Vitamins & Minerals
Vitamins
B3
13.1mg · 82% DV
Biotin
24µg · 80% DV
Vitamin E
8.3mg · 55% DV
B5
1.8mg · 36% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
335mg · 48% DV
Manganese
1mg · 43% DV
Magnesium
168mg · 40% DV
Peanut Butter (Smooth) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Peanut Butter (Smooth) 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 Peanut Butter (Smooth) Contain Allergens?
Contains these allergens:
Which Diets Is Peanut Butter (Smooth) Good For?
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
Peanut Butter (Smooth) Fat Profile
SATURATED
9.6g
MONOUNSATURATED
24.4g
POLYUNSATURATED
14.3g
Omega 6:3 ratio 1340:1
Above the ideal 4:1 (1340:1).
Foods Similar to Peanut Butter (Smooth)
Peanut Butter (Smooth) — Frequently Asked Questions
Does peanut butter need to be refrigerated after opening?
Natural, minimally processed peanut butter is more likely to separate, so a cool, dark cupboard is often fine, while refrigeration can help in very warm kitchens. Stir it with a clean spoon to keep the texture and freshness more stable.
Does oil separation mean the peanut butter has gone bad?
No. In minimally processed peanut butter, oil rising to the top is normal; spoilage is more likely if it smells rancid, tastes very bitter, or shows mold.
Is smooth peanut butter better before or after a workout?
It can work at either time, but because it is high in fat, some people find it sits heavily before exercise. After training, it is often easier to pair it with a carbohydrate source like toast, oats, or fruit.
Does eating peanut butter at night cause weight gain?
Not by itself. Weight gain depends more on your overall intake and portion size than on the time of day, though peanut butter is energy-dense and easy to overeat.
What foods pair well with peanut butter for a more balanced snack?
It pairs well with fruit, whole-grain toast, oats, or yogurt-style foods for a mix of fat, protein, and carbohydrate. That combination can also help with fullness.
Is peanut butter less healthy than almond butter?
Not automatically. The bigger difference is usually the ingredient list, added sugar or salt, and how much you eat rather than the nut itself.
Can children eat peanut butter safely?
Often yes, but peanuts are a major allergen, so care is needed, especially with first exposure. If there is a personal or family allergy history, follow medical guidance.
Why does peanut butter feel sticky in the mouth, and how can I fix that?
Its thick texture and fat content can make it cling to the mouth. Spreading a thinner layer or eating it with fruit, bread, or yogurt can make it feel easier to eat.
Can smooth peanut butter be used in cooking, or is it just a spread?
It is useful far beyond spreading. It works well in sauces, smoothies, oatmeal, and baking, and warming it slightly makes it easier to mix.
Who should be especially careful with peanut butter?
Anyone with a peanut allergy should avoid it completely. People who need to limit energy intake may also want to watch portions because it is very calorie-dense.
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Nutrition data compiled from USDA FoodData Central and scientific sources.