Prepared and Processed / Nut and Seed Oils
Peanut butter
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 616kcal / 2530kcal (24%) |
Macronutrients
Protein | 25.4 g/ 71g (35%) | ||||||
Total Fat | 45.4 g/ 42g (108%) | ||||||
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Total Carbs | 26.4 g/ 348g (7%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 8.5 mg NE/ 16mg NE (53%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 116 mg/ 750mg (15%) |
Phosphorus | 370 mg/ 700mg (52%) high |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 426 mg/ 1500mg (28%) |
Allergen Info
Peanuts
What is this food?
Peanut butter is a thick spread made from ground peanuts. It’s considered a “fat” food because it’s rich in healthy fats, and it also has some carbs and fiber.
Why it matters to health
Peanut butter can be a good energy source and helps keep you full because it has total fat (45.4 g per 100 g) and dietary fiber (5.8 g). It also provides sugar (10.4 g) and sodium (426 mg), so portion matters—especially if you’re watching added sugar or salt. It has saturated fat (8.0 g), which is okay in small amounts, but too much can crowd out healthier choices. Since it’s calorie-dense (616 kcal per 100 g), it’s best used as a small add-on (like a spoonful) rather than eaten in large servings.
Healthier tips
- Use a small serving: Aim for about 1–2 tablespoons per snack or meal add-on, then balance the rest of your plate with rice/whole grains, vegetables, and lean protein.
- Pair it wisely: Spread on whole wheat bread, oatmeal, or add to smoothies with fruit and plain yogurt for better fiber and protein balance.
- Watch salt and added sugar: Choose peanut butter with minimal added sugar and lower sodium when available.
- Balance your day: If you have peanut butter in one snack, keep the next snack lighter (e.g., fruit or yogurt) so your total calories stay on track.
Common Filipino dishes
Peanut butter sandwich, Peanut butter banana smoothie, Satay sauce (peanut-based), Ginataang mani (peanut stew), Peanut butter oatmeal
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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