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Source of protein and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Spoon Up 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 5.4 µg of Biotin covers 18% 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 ounce (medium) | 28 g | 165 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 cup (large) | 258 g | 1517 kcal |
Calculated from 588 calories per 100 g.
No, Spoon Up Peanut Butter does not automatically need refrigeration; keep it tightly closed in a cool, dry cupboard unless its packaging says otherwise. Chilling can make it firmer and harder to spread.
Oil can rise to the top of Spoon Up Peanut Butter as the peanut oils separate, and this alone does not mean it has spoiled. Stir it thoroughly with a clean utensil before serving.
Yes, Spoon Up Peanut Butter works in cookies, sauces, and smoothies. For baking, mix it thoroughly first, since separated oil can change a recipe’s texture and the amount of fat in the mixture.
Spoon Up Peanut Butter provides protein and unsaturated fats, so it can be a useful part of a meal. Pairing a modest amount with fruit, whole-grain toast, or oatmeal makes it easy to include without treating it as a complete meal.
Spoon Up Peanut Butter does not cause weight loss on its own. Its protein and fat may help make a snack satisfying, but generous servings add substantial energy, so spread or spoon it in a deliberate portion.
Spoon Up Peanut Butter can fit into some meal plans for people with diabetes, but serving size and any added ingredients matter. If you count carbohydrates or use glucose-lowering medication, ask your diabetes care team how to include it.
Yes, Spoon Up Peanut Butter can be stirred into savory sauces for noodles, vegetables, or tofu. Thin it gradually with warm water and add ingredients such as lime, soy sauce, or chili to balance its rich, nutty taste.
Yes, Spoon Up Peanut Butter can be frozen in a tightly sealed, freezer-safe container, though it may become firmer or change texture. Leave room for expansion and stir it after thawing; freezing is usually unnecessary for routine storage.
Only if the product’s ingredient list confirms it contains no xylitol, which is toxic to dogs. Even xylitol-free peanut butter should be offered sparingly, since it is rich and can upset a dog’s stomach.
Babies who are ready for solid foods can have peanut butter thinned into a smooth mixture, not served as a thick spoonful that could cause choking. Avoid it if a peanut allergy is known, and ask a clinician about introducing peanuts when allergy risk is a concern.
Vitamins
Biotin
5.44µg · 18% DV
B3
2.16mg · 14% DV
Vitamin E
1.46mg · 10% DV
B6
0.07mg · 4% DV
Minerals
Copper
0.11mg · 12% DV
Manganese
0.27mg · 12% DV
Phosphorus
57mg · 8% DV
Magnesium
25mg · 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.
Spoon Up Peanut Butter is a jarred spread made from ground peanuts. It has a rich, nutty flavour and a thick texture, which may be smooth or slightly crunchy. Peanut butter is a familiar staple in North American kitchens, while people around the world use it on toast, in sandwiches, or stirred into porridge and smoothies.
It is concentrated in protein and fats, with 25.1 g of protein per 100 g. A small spoonful adds plenty of flavour to fruit or oats; for a lighter snack, spread a thin layer on apple or banana slices.
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 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
✓ 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.