Peanut Butter
Peanut butter is a nutrient-dense legume paste rich in plant-based protein, healthy unsaturated fats, and fiber, supporting cardiovascular health and sustained energy.
Variants (2)
Nutrition Β· per ~32 g serving Β· β 2 tbsp
- Niacin4.4 mg27% DV
- Vitamin E2.9 mg19% DV
- Folate29.4 mcg7% DV
- Choline20.3 mg4% DV
- Thiamin0.04 mg3% DV
- Riboflavin0.04 mg3% DV
- Vitamin K0.19 mcg<1% DV
- Copper0.16 mg18% DV
- Magnesium50.9 mg12% DV
- Phosphorus101.4 mg8% DV
- Zinc0.89 mg8% DV
- Potassium239.0 mg5% DV
- Selenium2.4 mcg4% DV
- Iron0.61 mg3% DV
- Sodium65.0 mg3% DV
- Calcium13.1 mg1% DV
- Monounsaturated Fat7.5 g
- Polyunsaturated Fat4.6 g
- Saturated Fat2.5 g
- Resveratrol~0.32 mg
- Choline~48 mg
- Polyphenols~48 mg
Score Β· 87/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Niacin86% DV
- Vitamin E60% DV
- Copper57% DV
- Magnesium38% DV
- Phosphorus25% DV
Overview
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.
Health Benefits (5)
- Cardiovascular disease risk reductionstrongHigh monounsaturated fat content and polyphenols (particularly resveratrol) reduce LDL oxidation and improve endothelial function, while potassium supports healthy blood pressure
- Improved insulin sensitivity and blood glucose controlstrongHigh protein and fiber content slow gastric emptying and reduce glucose spikes; magnesium enhances insulin signaling
- Enhanced satiety and healthy weight managementmoderateProtein and fat combination activates satiety hormones (cholecystokinin, GLP-1) and increases thermogenic effect of food
- Cognitive and neurological supportmoderateCholine is a precursor to acetylcholine (neurotransmitter); vitamin E and polyphenols provide antioxidant protection for neural tissue
- Muscle protein synthesis and recoverystrong24g protein per 100g provides essential amino acids including leucine, which activates mTOR pathway for muscle anabolism
Food Pairings
- Β·Pair with apple slices because polyphenols in apples synergize with peanut polyphenols, enhancing antioxidant bioavailability and creating a balanced macronutrient snack
- Β·Pair with berries (blueberries/raspberries) because anthocyanins enhance absorption of fat-soluble compounds and provide complementary micronutrients for cardiovascular health
- Β·Pair with whole grain bread or oats because complex carbohydrates moderate blood glucose impact and provide B vitamins that work synergistically with niacin
- Β·Pair with dark chocolate (70%+ cacao) because polyphenol content amplifies, creating additive cardioprotective and anti-inflammatory effects
Practical Tips
- Β·Choose natural peanut butter with only peanuts and salt listed; avoid added sugars and hydrogenated oils that increase cardiovascular risk and oxidative stress
- Β·Store opened jars in the refrigerator to prevent oxidation of polyunsaturated fats, which reduces lipid peroxide formation and preserves bioactive compounds
- Β·Measure portions to 2 tablespoons (32g) per serving to manage caloric intake while obtaining therapeutic nutrient doses without excess energy
- Β·Stir natural peanut butter thoroughly before use to redistribute separated oils, ensuring even distribution of fat-soluble vitamins and polyphenols
- Β·Consider freshly ground peanut butter from bulk bins when available, as it has minimal processing and higher bioavailable micronutrient content compared to shelf-stable varieties
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other legumes
PerΒ 100Β 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.
What people ask about peanut butter
What is peanut butter?
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.
Is peanut butter healthy?
Peanut Butter scores 87/100 in Formulate, making it a great 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.
Is peanut butter high in protein?
Moderately β it contributes meaningful protein. A 32 g serving provides about 7.7 g of protein (~15% of the 50 g daily value).
Is peanut butter high in fiber?
Not really. A 32 g serving provides about 2.1 g of fiber (~8% of the 28 g daily value).
What vitamins and minerals are in peanut butter?
In a 32 g serving, peanut butter is highest in Niacin (~27% DV), Vitamin E (~19% DV), Copper (~18% DV), Magnesium (~12% DV).
Is peanut butter keto-friendly?
Yes β 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).
When is the best time to eat peanut butter?
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
How much peanut butter should I eat?
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 β most adults benefit from rotating peanut butter alongside several other legume sources.
What pairs well with peanut butter?
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.
Supplements that mirror Peanut Butter's nutrient profile
Encyclopedia entries that supply the same signature nutrients peanut butter contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Peanut Butter
These are the nutrients peanut buttercontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.