Peanut butter - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Peanut butter

Peanut butter consists of 54% fat, 22% protein, 13% carbs, 5% fiber and 1% water. Peanut butter has 634 calories per 100g, that is 205% higher than other foods in Spreads. In total 77% of the calories in Peanut butter are from fat, 14% from protein and 8% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 40
  • High in carbs 2.6g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 1.0
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion
On this page you will find information on:

Can you eat Peanut butter for a low carb diet?

With 2.6g of carbs and a Glycemic Load of 1 in a portion of 20g, Peanut butter should be avoided for a ketogenic diet due to the high percentage of carbs. Peanut butter contains high amounts of Fructose, is Gluten free and has no Lactose.

Peanut butter: nutrition facts & data

Nutrition facts
per 100g 		Peanut butter
avg Spreads[1]
Calories (kcal) 634.0 308.9
Fat (g) 54.0 8.5
Protein (g) 22.0 2.8
Carbohydrates (g) 13.0 53.8
Mono- & Di-Saccharides (g) 7.0 53.8
Polysaccharides (g) 6.0 53.8
Fibers (g) 5.4 1.7
Sodium (mg) 350.0 52.2
Water (g) 1.0 30.4
[1] average of Spreads

Breakdown in percent (%) of total calories

An average portion size (20g) of Peanut butter contains:

  • 126.8 Calories
  • 10.8g of Fat
  • 4.4g of Protein
  • and 2.6g of Carbs
  • 70.0mg of sodium - 0.0% of the RDA for sodium.
  • 36.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.6mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.4mg of Iron - 0.0% of the RDA for Iron.
  • 140.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Peanut butter you get

  • 1.69 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Spreads have on average 0.05g of proteins per 1 gram of carbs.
  • 4.15 grams of fat (total average 0.66g, other foods in Spreads 0.16g)
  • 0.42 grams of fibers (total average 0.13g, other foods in Spreads 0.03g)

Nutrient distribution per gram

What vitamins are in Peanut butter?

Vitamins
per 100g 		Peanut butter
avg[1]
Vitamin C (mg) 0.0 4.2
Vitamin E (mg) 5.0 1.0
Vitamin B1 / Thiamine (mg) 0.2 0.0
Vitamin B2 (mg) 0.1 0.0
Vitamin B6 (mg) 0.6 0.1
Vitamin B9 / Folate (μg) 50.0 8.1
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 3.5
beta-Carotene (μg) 0.0
[1] average of Spreads

Is Peanut butter rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (20g) for Peanut butter of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Peanut butter

Minerals
per 100g 		Peanut butter
avg[1]
Magnesium (mg) 180.0 42.0
Zinc (mg) 3.0 1.0
Sodium (mg) 350.0 52.2
Calcium (mg) 35.0 73.0
Iron (mg) 2.0 1.9
Potassium (mg) 700.0 322.0
Phosphorus (mg) 330.0 51.7
[1] average of Spreads

Is Peanut butter high in minerals?

info

Again, for every mineral contained in Peanut butter we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Peanut butter

13.0% of Peanut butter are carbs, per serving of 20g that makes 2.6g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Peanut butter
avg[1]
Monosaccharides (g) 7.0 53.0
Polysaccharides (g) 6.0 0.7
Total carbs (g) 13.0 53.8
[1] average of Spreads

How high are the Glycemic Index and the Glycemic Load for Peanut butter?

The Glycemic Index of Peanut butter is 40, which would be considered as low. The Glycemic Load in a normal serving is 1.0 and can be regarded as low.

Allergens in Peanut butter

  • is Gluten free
  • has no Lactose
  • high amounts of Fructose

Fatty acids and cholesterol in Peanut butter

Of the 54.0g total fat per 100g in Peanut butter, 11.5g are saturated fatty acids (SFA), 18.5g are monounsaturated fatty acids (MUFA) and 21.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.