Peanut Butter, smooth
FDC 174294tbsp (32 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 46 · -17 vs Legumes & beans medianSmooth peanut butter earns a Fair score of 46 of 100, placing it 51st of 60 in the Legumes & beans category, a wide gap below the group's median of 63 largely because of its calorie density. Per calorie, though, it still delivers excellent shares of protein (44% DV) and magnesium (43% DV), alongside notable vitamin E and fiber.
Peanut butter is most often spread on toast or sandwiches, stirred into oatmeal, or used as a dip for fruit and vegetables, with a typical serving of one tablespoon (32 g). At 588 calories per 100 g it is calorie-dense, and it is high in sodium at 476 mg per 100 g and high in saturated fat at 9.5 g per 100 g, so portion size matters. Shoppers wanting a higher-scoring same-category option could look at home-prepared falafel instead.
See how this score is calculated, build a plate around peanut butter, smooth, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 588 kcal | 29% |
| Total fat | 50 g | 63% |
| Saturated fat | 9.5 g | 48% |
| Cholesterol | 0 mg | 0% |
| Sodium | 476 mg | 21% |
| Carbohydrate | 24 g | 9% |
| Dietary fiber | 5.7 g | 20% |
| Sugars | 6.5 g | |
| Protein | 22 g | 44% |
| Potassium | 592 mg | 13% |
| Calcium | 54 mg | 4% |
| Iron | 2.2 mg | 12% |
| Magnesium | 179 mg | 43% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 5.9 mg | 40% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | 9% |
| Total fat | 16 g | 20% |
| Saturated fat | 3 g | 15% |
| Cholesterol | 0 mg | 0% |
| Sodium | 152 mg | 7% |
| Carbohydrate | 7.7 g | 3% |
| Dietary fiber | 1.8 g | 7% |
| Sugars | 2.1 g | |
| Protein | 7 g | 14% |
| Potassium | 189 mg | 4% |
| Calcium | 17 mg | 1% |
| Iron | 0.69 mg | 4% |
| Magnesium | 57 mg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.9 mg | 13% |
Source: USDA FoodData Central · Public domain
FDC 174294Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Sandwich spread, meatlessDensity 47 vs 46Peanut butter, smooth style, with saltDensity 47 vs 46Falafel, home-preparedDensity 48 vs 46Original analysis by NutriVerdict
In the kitchen and how to use it
Smooth peanut butter is a kitchen staple prized for its creamy, spreadable texture, whether swirled into oatmeal, spread on toast with banana slices, stirred into satay-style sauces, or used as the base for peanut butter cookies and energy bites. Its rich, slightly sweet and nutty flavor pairs naturally with both sweet ingredients like honey and jam and savory ones like soy sauce and chili in Southeast Asian-inspired dressings. Because it blends so easily, smooth peanut butter is also a common choice for smoothies and no-bake desserts where a chunky texture would be unwelcome.
A tablespoon-sized serving (32 g) delivers a substantial 21.9 g of protein and 5.7 g of fiber alongside 49.5 g of fat, so a little goes a long way nutritionally, and it is best measured by the tablespoon rather than eaten by the spoonful without portioning. This variety supplies 44% DV of protein, 43% DV of magnesium and 40% DV of vitamin E per serving, making it a concentrated ingredient to build a snack or light meal around rather than a low-calorie filler. Store the jar in a cool, dry pantry and stir well if any oil has separated on top; natural-style versions in particular benefit from refrigeration after opening to slow that separation and keep the texture consistent.
Frequently asked questions about peanut butter, smooth
Is peanut butter a good source of protein?
Yes, smooth peanut butter provides 44% DV of protein and 21.9 g per 32 g serving, making it one of the higher-protein spreads.
How many calories are in smooth peanut butter?
It runs 588 calories per 100 g, so a typical tablespoon serving is calorie-dense and best measured out rather than eaten freely.
What does smooth peanut butter pair well with?
It pairs naturally with banana, honey, jam, oats and chocolate in sweet dishes, and with soy sauce, lime and chili in savory sauces and dressings.