Foods/Legumes/Peanut butter

Legumes · smoothie

Peanut butter

1 oz (≈28 nuts) · 28 g167 kcal

A legume that's a strong source of Niacin (B3) and Manganese.

Macros

Per serving

167 kcal

Energy

6.3g

Protein

5.3g

Carbs

14.3g

Fat

1.3g

Fiber

Protein 6.3 gCarbs 5.3 gFat 14.3 g

597 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 oz (≈28 nuts) (28 g), as a share of a reference adult — male, 35, moderately active.

Niacin (B3)

23%

Manganese

20%

Omega-6 Linoleic

20%

Vitamin E (α-tocopherol)

17%

Phosphorus

14%

Copper

13%

Good source of (≥ 20% RDA)

Niacin (B3)ManganeseOmega-6 Linoleic

Pairs well with

What fills peanut’s gaps?

Peanut butter is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Brazil nutsAdds Selenium & Magnesium+ Selenium+ Magnesium+ Copper 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium Hemp seedsAdds Omega-3 ALA & Phosphorus+ Omega-3 ALA+ Phosphorus+ Iron

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

Use in moderation.

Serving: 1 oz (≈28 nuts) = 28 g

A realistic daily max is about 60 g — the solver caps it so one ingredient can't dominate your day.

Daily ceiling

≈ 60 g

Share of calories

≤ 10%

Common questions

Peanut butter, in brief

How many calories are in peanut butter?

1 oz (≈28 nuts) (28 g) of peanut butter has about 167 calories.

What is peanut butter a good source of?

Peanut butter is a good source of Niacin (B3), Manganese, Omega-6 Linoleic.

Is peanut butter good in a smoothie?

Yes — peanut butter is one of S8D's smoothie-role foods.

Keep exploring

More legumes

All foods →

Nutrient guides

Niacin (B3) Manganese Omega-6 LinoleicVitamin E (α-tocopherol) Phosphorus Copper

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