Peanut Butter and Nutrition: Understanding the Vital Nutrients it Provides

Peanut Butter and Nutrition: Understanding the Vital Nutrients it Provides

by Rahul Bhatia on Feb 27, 2023

In the twenty-first century, not everyone has the time or the cooking skills to prepare a healthy breakfast or any other meal. The fact that peanut butter is one of the most popular foods in India may be largely attributable to this. One of the most adaptable foods in the world, peanut butter is loved by people everywhere. It appeals to people of all ages and is delicious and healthy. Peanut butter inventions never cease to amaze us, despite being a staple diet in many areas of the world. In addition to providing energy, it also contains unsaturated fats, fiber, protein, and a variety of minerals like magnesium, zinc, potassium, and vitamin E. Certainly, peanut butter is a superfood. Beyond health, it is a food that is very flexible. It can be consumed on its own, along with something sweet, or even savory. It may be used as an ingredient in pastries, chocolates, milkshakes, sandwiches, cookies, cupcakes, hummus, soups, pizzas, and even salads! No doubt, peanut butter seems to be everyone’s “jam” these days!

Nutritional Value of Peanut Butter

Nutritional Value of Peanut Butter:

Peanut butter is a great source of heart-healthy fats and protein. It can be beneficial for vegetarians who want to enhance their protein consumption. Up to 8 grams of protein and 2 to 3 grams of fiber are found in a 2-tablespoon serving of peanut butter. Peanut butter contains a significant 588 calories per 100 grams. Peanut butter has all three types of fats: monounsaturated, polyunsaturated, and saturated. A significant source of protein, peanut butter also contains important vitamins and minerals such as vitamin B-6, niacin, zinc, folate, magnesium, potassium, and phosphorus. Additional nutrients include iron, riboflavin, thiamine, copper, manganese, and pantothenic acid. Peanut butter is the whole shebang when eaten in moderation. Peanut butter contains all three of the essential macronutrients. Therefore, it is a sufficiently balanced energy source. In 100 grams of peanut butter, the following nutrients, vitamins, and minerals are present:

  • Carbohydrates:  22 grams of carbohydrates (14% of the calories), 5 of which are fiber
  • Protein: 22.5 grams, or 14% of the calories, contain protein, which is a significant amount compared to most other plant-based diets.
  • Fat: 51 grams of fat, or almost 72% of the total calories
  • Vitamin E: 60% of the daily value (DV)
  • Vitamin B3 (niacin): 84% of the daily value
  • Vitamin B6: 29% of the daily value 
  • Folate: 18% of the daily value
  • Magnesium: 37% of the daily value
  • Copper: 56% of the daily value
  • Manganese: 65% of the daily value

Peanut butter has a protein content of roughly 25%, making it a significant source of plant-based protein. The amount of carbs in pure peanut butter is only 20%. There are 94 calories in one spoonful of peanut butter. A breakdown of these calories reveals that 72% of the calories in peanut butter are fat, 12% are carbs, and 16% are protein.

Peanut Butter vs. Other Nut Butters

Let us compare the nutritional value of peanut butter with some of the most common nut butters.

Peanut Butter vs. Other Nut Butters:

Almond butter

After peanut butter, almond butter is probably the most well-known variety of nut butter, and it has grown in popularity recently. The fundamental nutritional information for one tablespoon of almond butter is as follows:

  • Calories: 98 kcal
  • Carbohydrate: 3.0 g
  • Fiber: 1.7 g
  • Sugars: 1.0 g
  • Fat: 8.9 g
  • Saturated: 1.05 g
  • Monounsaturated: 5.2 g
  • Polyunsaturated: 2.2 g
  • Protein: 3.4 g

Cashew butter

A tablespoon of cashew butter provides the following nutritional values:

  • Calories: 94 kcal
  • Carbohydrate: 4.4 g
  • Fiber: 0.3 g
  • Sugars: 1.0 g
  • Fat: 7.9 g
  • Saturated: 1.6 g
  • Monounsaturated: 4.7 g
  • Polyunsaturated: 1.3 g
  • Protein: 2.8 g

Hazelnut butter

The nutritional information for a tablespoon of regular hazelnut butter is as follows:

  • Calories: 94 kcal
  • Carbohydrate: 2.6 g
  • Fiber: 1.4 g
  • Sugars: 0.7 g
  • Fat: 9.1 g
  • Saturated: 0.7 g
  • Protein: 2.2 g

Brazil nut butter

Brazil nut butter is currently one of the less prevalent varieties of nut butter. Brazil nut butter tastes quite rich and nutty, much like almond butter. This might be perfect for folks who enjoy nutty flavors, but it lacks peanut butter's subtle sweetness. The fundamental nutrient values per tablespoon are as follows:

  • Calories: 95 kcal
  • Carbohydrate: 2.0 g
  • Fiber: 1.0 g
  • Sugars: 0.5 g
  • Fat: 9.5 g
  • Saturated: 2 g
  • Protein: 2.0 g

Pecan butter

A tablespoon serving of pecan butter offers the following nutrition profile:

  • Calories: 110 kcal
  • Carbohydrate: 2.0 g
  • Fiber: 1.5 g
  • Sugars: 0.5 g
  • Fat: 11.5 g
  • Saturated: 1.0 g
  • Protein: 1.5 g

Pine nut butter

A tablespoon of pine nut butter serving has the following nutritional values:

  • Calories: 110 kcal
  • Carbohydrate: 2.0 g
  • Fiber: 0.5 g
  • Sugars: 0.5 g
  • Fat: 11.0 g
  • Saturated: 0.5 g
  • Protein: 2.0 g

Macadamia butter

Per tablespoon serving, macadamia nut butter offers:

  • Calories: 110 kcal
  • Carbohydrate: 2.6 g
  • Fiber: 1.0 g
  • Sugars: 0 g
  • Fat: 11.0 g
  • Saturated: 1.0 g
  • Protein: 1.0 g

Walnut butter

The color of walnut butter is similar to that of peanut butter. But because it has a lot more fat, the texture is runnier. The dietary facts for walnut butter per tablespoon are as follows:

  • Calories: 105 kcal
  • Carbohydrate: 2.2 g
  • Fiber: 1.1 g
  • Sugars: 0.4 g
  • Fat: 10.5 g
  • Saturated: 1.0 g
  • Protein: 2.5 g

To sum up, the majority of nut butters offer 7–10 grams of fat and 80–100 calories per tablespoon. However, peanut butter provides the most protein per serving of any nut butter (about 8 grams). It is one of the least expensive nut butters, and thus a good bang for your buck.

Alpino Peanut Butter

Alpino Peanut Butter is made with only natural ingredients and has a special roasting method that improves the flavor. It is also gluten-free, non-GMO, and free of added sugar. Alpino Peanut Butter is a healthier alternative to other brands because it is a great source of vitamin E. Alpino Peanuts Butter does not have added sugar or salt like the majority of popular brands of peanut butter. Alpino Peanut Butter allows you to experience the full flavor without any unwelcome chemicals or additives. it contains less sodium per serving size than other top brands. In contrast to many of its rivals, Alpino doesn't include trans fat or hydrogenated oils.

Alpino Peanut Butter is perfect for people trying to live a healthier lifestyle because it is made with only natural ingredients. Alpino is distinguished by its distinctive flavor profile and emphasis on premium ingredients. Another justification for picking Alpino over other peanut butter products is its dedication to transparency and sustainability. You can be certain that you are getting the best product when you buy Alpino Peanut Butter thanks to careful attention to quality control. Nothing compares to Alpino's peanut butter flavor and quality, whether you're looking for a tasty spread or an ingredient that will enhance your baking recipes. When all of these elements are taken into account, it is clear why so many people favor Alpino peanut butter.


Peanut butter is a superfood—healthy yet delicious. Due to its versatility, peanut butter has become a favorite of the masses. In comparison to other nut butters, peanut butter has the highest content of protein. By now, it must have been pretty clear that Alpino peanut butter is a better choice for those who are looking for a nutritious food option. Buy Alpino peanut butter and indulge in a spoonful of wholesomeness. You can thank us later!

Leave a Comment

Your email address will not be published.