Peanut Butter

Nutrition per ~32 g · 2 tbsp

4.9 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 78.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• Choose natural peanut butter with only peanuts and salt listed; avoid added sugars and hydrogenated oils that increase cardiovascular risk and oxidative stress
• Store opened jars in the refrigerator to prevent oxidation of polyunsaturated fats, which reduces lipid peroxide formation and preserves bioactive compounds
• Measure portions to 2 tablespoons (32g) per serving to manage caloric intake while obtaining therapeutic nutrient doses without excess energy
• Stir natural peanut butter thoroughly before use to redistribute separated oils, ensuring even distribution of fat-soluble vitamins and polyphenols
• 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

When to eat it pre 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

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