scored 77/100
Peanut butter is a nutrient-dense legume paste rich in plant-based protein, healthy unsaturated fats, and fiber, supporting cardiovascular health and sustained energy.
4.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 77.
Despite its name, peanut butter comes from peanuts (Arachis hypogaea), a legume native to South America that became a dietary staple globally. Per 100g, peanut butter delivers 24g of protein, making it an excellent plant-based protein source for muscle maintenance and satiety. The fat profile is notably favorable: 23.6g monounsaturated and 14.4g polyunsaturated fats per 100g, with minimal saturated fat, supporting healthy cholesterol levels. Peanut butter also provides 6.6g of fiber, important for gut health and glucose regulation. Key micronutrients include magnesium (159mg), crucial for cardiovascular function and metabolic health; potassium (747mg), essential for blood pressure regulation; niacin (13.69mg), supporting cellular energy; and choline (63.5mg), important for cognitive function. The combination of protein, fiber, and healthy fats creates a low glycemic impact food that promotes stable blood sugar and prolonged satiety. Natural peanut butter varieties (without added oils or sugars) retain these benefits optimally. For longevity, regular consumption is associated with reduced cardiovascular disease risk and improved metabolic health markers in longitudinal studies.
High monounsaturated fat content and polyphenols (particularly resveratrol) reduce LDL oxidation and improve endothelial function, while potassium supports healthy blood pressure
High protein and fiber content slow gastric emptying and reduce glucose spikes; magnesium enhances insulin signaling
Protein and fat combination activates satiety hormones (cholecystokinin, GLP-1) and increases thermogenic effect of food
Choline is a precursor to acetylcholine (neurotransmitter); vitamin E and polyphenols provide antioxidant protection for neural tissue
24g protein per 100g provides essential amino acids including leucine, which activates mTOR pathway for muscle anabolism
Protein and fat provide sustained energy release and amino acids for muscle preservation during exercise; the low glycemic impact prevents blood sugar crashes during activity
Breaks a fast
While not fasting-compatible due to fat and protein content, it can be consumed as a pre-workout fuel 30-60 minutes before exercise or incorporated into midday meals for sustained satiety and energy without compromising circadian metabolic rhythms
Per 100 g of the default form. Bars show how much higher or lower peanut butter is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Peanut Butter is classified as a legume. Peanut butter is a nutrient-dense legume paste rich in plant-based protein, healthy unsaturated fats, and fiber, supporting cardiovascular health and sustained energy.
Peanut Butter scores 77/100 in Formulate, making it a solid choice. Its strongest contributions come from Niacin, Vitamin E, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 32 g serving provides about 7.7 g of protein (~15% of the 50 g daily value).
Not really. A 32 g serving provides about 2.1 g of fiber (~8% of the 28 g daily value).
In a 32 g serving, peanut butter is highest in Niacin (~27% DV), Vitamin E (~19% DV), Copper (~18% DV), Biotin (~18% DV), Magnesium (~12% DV).
Yes — it fits comfortably in most keto plans. A 32 g serving has about 4.9 g of net carbs (7 g total minus 2.1 g fiber).
Best before a workout. Protein and fat provide sustained energy release and amino acids for muscle preservation during exercise; the low glycemic impact prevents blood sugar crashes during activity
A typical serving is around 32 g (~189 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating peanut butter alongside several other legume sources.
Peanut Butter pairs nicely with: Pair with apple slices because polyphenols in apples synergize with peanut polyphenols, enhancing antioxidant bioavailability and creating a balanced macronutrient snack; Pair with berries (blueberries/raspberries) because anthocyanins enhance absorption of fat-soluble compounds and provide complementary micronutrients for cardiovascular health; Pair with whole grain bread or oats because complex carbohydrates moderate blood glucose impact and provide B vitamins that work synergistically with niacin; Pair with dark chocolate (70%+ cacao) because polyphenol content amplifies, creating additive cardioprotective and anti-inflammatory effects.
Encyclopedia entries that supply the same signature nutrients peanut butter contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients peanut buttercontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.