Source: USDA FoodData Central · Smooth, Without Salt · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Manganese | 1.67mg | 73% | |
| Niacin (B3) | 10.7mg | 67% | |
| Vitamin E | 9.1mg | 61% | |
| Magnesium | 154mg | 37% | |
| Phosphorus | 358mg | 29% | |
| Vitamin B6 | 0.44mg | 26% | |
| Folate | 87µg | 22% | |
| Zinc | 2.85mg | 26% | |
| Potassium | 558mg | 12% | |
| Iron | 1.7mg | 9% |
| Weight | Calories | Fat | Protein | Net Carbs |
|---|
Commercial PB: ~432mg Na/100g, 1-3g added sugar. Natural PB: ~10mg Na. Net carbs: 14.1g/100g. 2 tbsp = 32g = 188 kcal standard serving. Mostly monounsaturated fat (oleic acid).
A 2013 Nutrition & Metabolism study found peanut butter increased satiety for up to 12 hours, with participants consuming fewer calories throughout the day. The protein (25g/100g), fat (50g/100g), and fiber (6g/100g) activate multiple satiety pathways. Regular consumption is consistently associated with better weight management despite caloric density.
10.7mg niacin per 100g (67% DV). Harvard Nurses' Health Study found 5+ servings of nuts/peanut butter per week was associated with 44% lower risk of type 2 diabetes in women. Niacin provides essential NAD for energy metabolism and DNA repair.
Multiple large prospective Evidence suggests peanut butter reduces cardiovascular disease risk. PREDIMED trial found nut-supplemented Mediterranean diets reduced cardiovascular events by 30%. Unsaturated fat, vitamin E, niacin, and resveratrol all contribute.
Two tablespoons provide 19% of daily vitamin E and 12% of daily magnesium — two of the most commonly deficient nutrients in Western diets. Peanut butter is one of the most practical sources for improving intake of both simultaneously.
Nutrition values from USDA FoodData Central. Not medical advice.