nut seed · Serving 2 tbsp
Peanut butter (natural)
Natural peanut butter scores a Decent 59/100. It is a good source of protein and fiber, but contains notable amounts of saturated fat and sodium.
59
Decent
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Fiber (6g)+7
- Protein (25g)+10
- Micronutrients (Potassium, Iron, Magnesium, Phosphorus, Zinc, Folate)+12
What brings the score down
Penalties- Saturated fat (10g)-14
- Sodium (429mg)-1
- Processed (NOVA 3)-5
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 588 kcal | — |
| Total fat | 50 g | 64% |
| Saturated fat | 10 g | 50% |
| Trans fat | 0 g | — |
| Fiber | 6 g | 21% |
| Protein | 25 g | 50% |
| Added sugar | 0 g | 0% |
| Sodium | 429 mg | 19% |
| Potassium | 649 mg | 14% |
| Calcium | 49 mg | 4% |
| Iron | 1.9 mg | 11% |
| Magnesium | 168 mg | 40% |
| Phosphorus | 344 mg | 28% |
| Zinc | 2.5 mg | 23% |
| Vitamin A | 0 % | 0% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 0 % | 0% |
| Vitamin E | 0 % | 0% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 0 % | 0% |
| Folate | 22 % | 22% |
| Riboflavin | 8 % | 8% |
| Omega-3 | 0 g | — |
Ingredients: Dry roasted peanuts, salt
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Is natural peanut butter good for weight loss?
- Natural peanut butter can be part of a weight loss diet due to its protein (25g per 100g) and fiber (6g per 100g) content, which can promote satiety. However, it is calorie-dense (588 calories per 100g), so portion control is important.
- Is natural peanut butter good for diabetes?
- Natural peanut butter has no added sugar and provides protein and fiber, which can help manage blood sugar levels. However, individuals with diabetes should monitor their overall carbohydrate intake and consult with a healthcare professional.
- Is natural peanut butter ultra-processed?
- Natural peanut butter is classified as NOVA 3, meaning it is a processed food. This category includes foods made from ingredients like salt and oils, which are used to preserve or make foods more palatable, but it is not considered ultra-processed (NOVA 4).
- Is natural peanut butter high in saturated fat?
- Yes, natural peanut butter contains 10g of saturated fat per 100g. While it offers beneficial nutrients, its saturated fat content is a factor to consider for those monitoring their intake.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.