Peanut Butter illustration

Peanut Butter

Nut Butter

The Verdict

Peanut Butter is a very calorie-dense food driven primarily by its fat content (50.4g per 100g, of which 10.3g is saturated). At 588 kcal per 100g, portion control is critical for those managing caloric intake.

The Lab Report

Per 100g, Peanut Butter delivers 25.1g protein, 50.4g fat (10.3g saturated), and 20.0g carbohydrates with 6.0g dietary fibre. Of the carbohydrates, 9.2g are sugars. At 9.2g of sugar per 100g, moderate glycaemic impact is expected. Sodium content (459mg) is moderate and should be accounted for in daily intake tracking. Notable micronutrients include Potassium (649mg).

The Safety Protocol

Saturated fat content (10.3g/100g) should be monitored within the context of daily limits (NHS recommends ≤20g/day for women, ≤30g/day for men). Tracking Tip: Per 100g. 1 tbsp (16g) = 94 kcal. Choose no-added-sugar varieties.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux GREEN

Acid Reflux Protocol

Natural peanut butter in moderation is generally tolerated. Its fat content is mostly unsaturated, which is less likely to delay gastric emptying than saturated fats. Avoid varieties with added sugar.

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Low Sugar GREEN

Low Sugar Protocol

Natural peanut butter contains approximately 4–6g sugar per 100g. Avoid brands with added sugar — check that the ingredients list is just peanuts and salt.

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Lose Weight AMBER

Lose Weight Protocol

Peanut butter delivers 588 kcal/100g but its combination of protein (25g), fibre, and healthy fats provides exceptional satiety per serving. A measured tablespoon (~15g) adds ~88 kcal. Choose natural varieties with no added sugar and measure strictly.

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Balance AMBER

Balance Protocol

Natural peanut butter provides protein, healthy fats, vitamin E, and magnesium. A nutrient-dense food that benefits from measured portioning.

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Quick Reference

Deception Level HIGH
Satiety ROI HIGH
Binge Risk 7/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories 588.0 kcal
Protein 25.1 g
Fat 50.4 g
Saturated Fat 10.3 g
Carbohydrates 20.0 g
Fibre 6.0 g
Sugar 9.2 g
Sodium 459.0 mg
Potassium 649.0 mg
Calcium 0.0 mg
Iron 0.0 mg
Vitamin C 0.0 mg
Vitamin D 0.0 µg

Forensic Analysis

Calorie Density HIGH

At 588 kcal/100g, this is a high-density energy source requiring careful portion control.

Satiety ROI HIGH

Excellent fullness per calorie thanks to 25.1g protein and 6.0g fibre.

Tracking Difficulty HIGH

High deception level makes accurate tracking challenging without a digital scale.

Frequently Asked Questions

How many calories and carbs are in Peanut Butter?

Peanut Butter contains 588 kcal and 20.0g of carbohydrates per 100g.

DietVox Insight: DietVox rates Peanut Butter with a 'HIGH' Deception Level, meaning careful weighing is recommended for accurate tracking.

Is Peanut Butter good for weight loss?

At 588 kcal/100g, Peanut Butter is calorie-dense and requires portion control for weight management.

DietVox Insight: DietVox assigns a Binge Risk Factor of 7/10, indicating high overconsumption potential.

Is Peanut Butter a good source of protein?

Yes, Peanut Butter provides 25.1g of protein per 100g, making it an excellent protein source.

DietVox Insight: DietVox rates the Satiety ROI as HIGH. High-protein foods typically support appetite control and muscle maintenance.

Citations & Sources

  1. Nutritional composition data for Peanut Butter, per 100g serving. USDA FoodData Central

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