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Peanut butter nutrition, glycemic index, calories, net carbs & more

Peanut butter, smooth style, without salt
*all the values are displayed for the amount of 100 grams

Peanut butter Glycemic index (GI)

14
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

Based on the numbers by The American Journal of Clinical Nutrition, the glycemic index of peanut butter is 14 (1), making it one of the lowest glycemic index foods. Salted and roasted peanuts also have a glycemic index of 14, so the process of turning it into a paste doesn’t affect the GI.

The International Tables of Glycemic Index has calculated the glycemic index of white, wholemeal wheat bread with peanut butter to be 51 or 67, depending on the bread and peanut butter (2).

One study has concluded that higher peanut butter consumption has potential benefits in lowering type 2 diabetes risk in women. Additionally, to avoid increasing caloric intake, regular nut consumption can be recommended to replace the consumption of refined grain products or red and processed meats (3).

Another research has indicated that supplementation with two tablespoons of peanut butter to a high glycemic index meal reduces the magnitude of blood glucose spike and overall glycemic response (4).

The very low glycemic response and the potential beneficial effects on blood glucose levels make peanut butter an advisable choice of food for people with diabetes.

References

  1. https://academic.oup.com/ajcn/article/93/5/984/4597984
  2. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  3. https://pubmed.ncbi.nlm.nih.gov/12444862/
  4. https://pubmed.ncbi.nlm.nih.gov/30395790/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Peanut butter

Peanut butter
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
14 (low)
Insulin index ⓘ https://www.researchgate.net/publication/26770180
15
Calories
598
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
17.31 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
2 tbsp (32 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
6.6 (acidic)
97% Fats
97% Calories
91% Monounsaturated Fat
90% Vitamin B3
89% Magnesium
Explanation: The given food contains more Fats than 97% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calories, Monounsaturated Fat, Vitamin B3, and Magnesium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 15% 66% 120% 144% 50% 3% 69% 141% 218% 23% 35%
Calcium: 49 mg of 1,000 mg 5%
Iron: 1.74 mg of 8 mg 22%
Magnesium: 168 mg of 420 mg 40%
Phosphorus: 335 mg of 700 mg 48%
Potassium: 558 mg of 3,400 mg 16%
Sodium: 17 mg of 2,300 mg 1%
Zinc: 2.51 mg of 11 mg 23%
Copper: 0.422 mg of 1 mg 47%
Manganese: 1.665 mg of 2 mg 72%
Selenium: 4.1 µg of 55 µg 7%
Choline: 63 mg of 550 mg 11%

Mineral chart - relative view

Potassium
558 mg
TOP 11%
Magnesium
168 mg
TOP 11%
Phosphorus
335 mg
TOP 14%
Copper
0.422 mg
TOP 21%
Manganese
1.665 mg
TOP 29%
Calcium
49 mg
TOP 34%
Zinc
2.51 mg
TOP 35%
Iron
1.74 mg
TOP 43%
Choline
63 mg
TOP 62%
Selenium
4.1 µg
TOP 69%
Sodium
17 mg
TOP 82%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 9.1 mg of 15 mg 61%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.15 mg of 1 mg 13%
Vitamin B2: 0.192 mg of 1 mg 15%
Vitamin B3: 13.112 mg of 16 mg 82%
Vitamin B5: 1.137 mg of 5 mg 23%
Vitamin B6: 0.441 mg of 1 mg 34%
Folate: 87 µg of 400 µg 22%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.3 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B3
13.112 mg
TOP 10%
Folate
87 µg
TOP 26%
Vitamin B6
0.441 mg
TOP 28%
Vitamin B5
1.137 mg
TOP 33%
Vitamin E
9.1 mg
TOP 35%
Vitamin B1
0.15 mg
TOP 39%
Vitamin B2
0.192 mg
TOP 47%
Vitamin K
0.3 µg
TOP 84%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Macronutrients chart

23% 52% 23% 2% 3%
Protein:
Daily Value: 44%
22.21 g of 50 g
44%
Fats:
Daily Value: 79%
51.36 g of 65 g
79%
Carbs:
Daily Value: 7%
22.31 g of 300 g
7%
Water:
Daily Value: 0%
1.23 g of 2,000 g
0%
Other:
2.89 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 248% 150% 132% 170% 98% 76% 207% 129% 239%
Tryptophan: 231 mg of 280 mg 83%
Threonine: 525 mg of 1,050 mg 50%
Isoleucine: 616 mg of 1,400 mg 44%
Leucine: 1546 mg of 2,730 mg 57%
Lysine: 681 mg of 2,100 mg 32%
Methionine: 265 mg of 1,050 mg 25%
Phenylalanine: 1202 mg of 1,750 mg 69%
Valine: 782 mg of 1,820 mg 43%
Histidine: 557 mg of 700 mg 80%

Fat type information

10.325% 25.941% 12.535%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g

Carbohydrate type breakdown

3.56% 10.25%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Peanut butter

10.49% 5% 6.82%
Sugar: 10.49 g
Fiber: 5 g
Other: 6.82 g

All nutrients for Peanut butter per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 35% 17.31g 3.1 times less than Chocolate Chocolate
Protein 53% 18% 22.21g 7.9 times more than Broccoli Broccoli
Fats 79% 3% 51.36g 1.5 times more than Cheese Cheese
Carbs 7% 32% 22.31g 1.3 times less than Rice Rice
Calories 30% 3% 598kcal 12.7 times more than Orange Orange
Starch 1% 95% 3.56g 4.3 times less than Potato Potato
Fructose 0% 92% 0.12g 49.2 times less than Apple Apple
Sugar N/A 39% 10.49g 1.2 times more than Coca-Cola Coca-Cola
Fiber 20% 18% 5g 2.1 times more than Orange Orange
Calcium 5% 34% 49mg 2.6 times less than Milk Milk
Iron 22% 43% 1.74mg 1.5 times less than Beef Beef
Magnesium 40% 11% 168mg 1.2 times more than Almond Almond
Phosphorus 48% 14% 335mg 1.8 times more than Chicken meat Chicken meat
Potassium 16% 11% 558mg 3.8 times more than Cucumber Cucumber
Sodium 1% 82% 17mg 28.8 times less than White Bread White Bread
Zinc 23% 35% 2.51mg 2.5 times less than Beef Beef
Copper 47% 21% 0.42mg 3 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 61% 35% 9.1mg 6.2 times more than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 13% 39% 0.15mg 1.8 times less than Pea Pea
Vitamin B2 15% 47% 0.19mg 1.5 times more than Avocado Avocado
Vitamin B3 82% 10% 13.11mg 1.4 times more than Turkey meat Turkey meat
Vitamin B5 23% 33% 1.14mg Equal to Sunflower seed Sunflower seed
Vitamin B6 34% 28% 0.44mg 3.7 times more than Oat Oat
Folate 22% 26% 87µg 1.4 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 84% 0.3µg 338.7 times less than Broccoli Broccoli
Tryptophan 0% 60% 0.23mg 1.3 times less than Chicken meat Chicken meat
Threonine 0% 72% 0.53mg 1.4 times less than Beef Beef
Isoleucine 0% 71% 0.62mg 1.5 times less than Salmon Salmon
Leucine 0% 64% 1.55mg 1.6 times less than Tuna Tuna
Lysine 0% 74% 0.68mg 1.5 times more than Tofu Tofu
Methionine 0% 73% 0.27mg 2.8 times more than Quinoa Quinoa
Phenylalanine 0% 46% 1.2mg 1.8 times more than Egg Egg
Valine 0% 70% 0.78mg 2.6 times less than Soybean Soybean
Histidine 0% 66% 0.56mg 1.3 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 64% 0.08g 198.5 times less than Margarine Margarine
Saturated Fat 52% 11% 10.33g 1.8 times more than Beef Beef
Monounsaturated Fat N/A 9% 25.94g 2.6 times more than Avocado Avocado
Polyunsaturated fat N/A 11% 12.54g 3.8 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 598
% Daily Value*
78%
Total Fat 51g
45%
Saturated Fat 10g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 17mg
7%
Total Carbohydrate 22g
20%
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 22g
Vitamin D 0mcg 0%

Calcium 49mg 5%

Iron 2mg 25%

Potassium 558mg 16%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Peanut butter nutrition infographic

Peanut butter nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.