FoodScore
0/ 100
Decentdairy· 100 g

Peanut Butter Smooth

Peanut Butter Smooth scores 51/100, a decent rating, primarily due to its beneficial fiber and protein content, balanced by a notable penalty from saturated fat.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Peanut Butter Smooth contains 598 kcal per 100 g.
  • Peanut Butter Smooth contains 22.2 g of protein per 100 g.
  • Peanut Butter Smooth contains 5.0 g of fiber per 100 g.
  • Peanut Butter Smooth contains 51.4 g of total fat per 100 g (10.3 g saturated).
  • Peanut Butter Smooth contains 0 g of added sugar per 100 g.
  • Peanut Butter Smooth provides 17 mg of sodium per 100 g.
  • Peanut Butter Smooth provides 558 mg of potassium per 100 g.
  • Peanut Butter Smooth provides 168 mg of magnesium per 100 g.
  • Peanut Butter Smooth scores 51/100 on FoodScore (decent).
  • Peanut Butter Smooth is classified as NOVA 1 (unprocessed or minimally processed).
  • This food provides 22.21g of protein per 100g, contributing significantly to daily protein needs.
  • It contains 5g of fiber per 100g, which is about 18% of the daily value.
  • A 100g serving delivers 40% of the Daily Value for magnesium and 23% for zinc.
  • The product is minimally processed, classified as NOVA 1, with no added sugar or trans fat.
  • Its 10.33g of saturated fat per 100g is a significant nutritional drawback.
  • Scores +18 points above the dairy category average (33/100 across 5088 foods).
Fiber
5g
18% of Daily Value
Protein
22.21g
44% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
17mg
1% of Daily Value
+
What it brings to the table
Fiber (5g)+6
Protein (22.2g)+10
Micronutrients (Potassium, Magnesium, Phosphorus, Zinc, Vitamin E, Folate, Riboflavin)+12
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-13
−
What holds it back
Saturated fat (10.3g)-14
Trans fat present-20

Why it scores 51

Peanut Butter Smooth achieves a score of 51/100, placing it in the decent category. This score reflects a mix of strong nutritional benefits and some notable drawbacks. On the positive side, it receives significant bonuses for its nutrient density. The product provides 22.21g of protein per 100g, earning a substantial +10 bonus, which is beneficial for muscle maintenance and satiety. Its 5g of fiber per 100g also contributes a +6 bonus, supporting digestive health. Furthermore, it is rich in several micronutrients, including 558mg of potassium (12% DV), 168mg of magnesium (40% DV), and 2.51mg of zinc (23% DV), collectively adding +12 points. The healthy fat profile, despite the saturated fat, and its classification as a minimally processed whole food (NOVA 1) also contribute positively, each adding +10 points. However, these bonuses are partially offset by penalties. The primary detractor is its saturated fat content of 10.33g per 100g, which incurs a -14 point penalty. While it contains no added sugar, the presence of a small amount of trans fat (0.08g) results in a -20 point penalty, significantly impacting the overall score. To achieve a higher score, the saturated fat content would need to be reduced.

Health benefits

What the nutrients in peanut butter smooth actually do for you, grounded in established dietary science.

Supports Heart Health

Peanut butter can contribute to heart health due to its monounsaturated and polyunsaturated fat content. While it contains 10.33g of saturated fat per 100g, which should be consumed in moderation, the overall fat profile includes beneficial unsaturated fats. It also provides 558mg of potassium per 100g, which is 12% of the Daily Value, and 168mg of magnesium (40% DV). Both potassium and magnesium are electrolytes that play roles in maintaining healthy blood pressure and overall cardiovascular function. Dietary guidelines emphasize the importance of balancing fat intake and consuming adequate potassium for heart health. However, portion control is important due to its calorie density.

Aids Muscle Maintenance and Repair

This food is a good source of plant-based protein, providing 22.21g per 100g. Protein is essential for the growth, maintenance, and repair of body tissues, including muscles. This amount represents a significant contribution to an adult's daily protein requirements, especially for those following vegetarian or vegan diets. The protein in peanut butter contains various amino acids necessary for muscle protein synthesis. Additionally, it offers 1.74mg of iron (10% DV) and 2.51mg of zinc (23% DV) per 100g, both of which are important for oxygen transport and immune function, indirectly supporting physical activity and recovery. Pairing it with other protein sources can enhance its amino acid profile.

Contributes to Satiety and Weight Management

The combination of protein and fiber in peanut butter can contribute to feelings of satiety, which may aid in weight management. With 22.21g of protein and 5g of fiber per 100g, it helps to slow digestion and promote fullness, potentially reducing overall calorie intake throughout the day. Fiber, in particular, adds bulk to the diet without adding calories, further enhancing satiety. While peanut butter is calorie-dense at 598 calories per 100g, consuming it in appropriate portion sizes as part of a balanced diet can be beneficial for managing hunger. The lack of added sugar also supports stable blood sugar levels, preventing rapid spikes and crashes that can lead to increased hunger.

Supports Bone Health

Peanut butter contains several minerals that are important for bone health. A 100g serving provides 168mg of magnesium, which is 40% of the Daily Value. Magnesium plays a crucial role in bone formation and maintaining bone density, as it is involved in calcium absorption and metabolism. It also contributes 49mg of calcium (4% DV) and is a source of phosphorus, another mineral vital for the structural integrity of bones and teeth. While not a primary source of calcium, its contribution of magnesium and phosphorus makes it a supportive food for skeletal health. Regular consumption as part of a varied diet can help ensure adequate intake of these essential minerals.

How to eat it

Peanut butter is a versatile and widely consumed food in the US diet, typically enjoyed as a spread or an ingredient. It's often paired with bread, fruit, or incorporated into smoothies and sauces. Due to its calorie density, mindful portioning is key to integrating it into a balanced eating pattern. It serves as a convenient source of plant-based protein and healthy fats.

Pair peanut butter with whole-grain toast or fruit like apples and bananas for a balanced snack that combines fiber, protein, and complex carbohydrates.
Incorporate a tablespoon into smoothies or oatmeal to boost protein and healthy fat content, enhancing satiety and nutrient intake.
Use it as a base for savory sauces, such as in stir-fries or dressings, to add creamy texture and flavor.
Store peanut butter in a cool, dry place to maintain freshness; refrigeration is optional but can extend shelf life, especially for natural varieties.
Things to keep in mind

The most significant caution associated with peanut butter is peanut allergy, which can range from mild to severe and life-threatening. Individuals with a known peanut allergy must strictly avoid this food. For those without allergies, peanut butter is generally well-tolerated. Due to its calorie and fat density, consuming very large portions regularly could contribute to excess calorie intake, potentially leading to weight gain. However, in typical serving sizes, there are no other widely documented cautions or interactions for the general population.

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Reader questions
Is Peanut Butter Smooth considered healthy?
Peanut Butter Smooth is a decently healthy food with a FoodScore of 51/100. It offers significant protein (22.21g/100g) and fiber (5g/100g), along with beneficial micronutrients like magnesium and zinc. However, its saturated fat content (10.33g/100g) is a drawback, and it's calorie-dense, so portion control is important.
Is Peanut Butter Smooth good for muscle building?
Yes, Peanut Butter Smooth can be good for muscle building due to its high protein content of 22.21g per 100g. Protein is essential for muscle repair and growth. It also provides energy from healthy fats and micronutrients like magnesium and zinc, which support overall physical function and recovery.
Is Peanut Butter Smooth ultra-processed?
No, Peanut Butter Smooth is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This indicates it has undergone little to no processing beyond basic preparation like roasting and grinding, with no added sugars, artificial flavors, or colors.
How can I incorporate Peanut Butter Smooth into my diet for maximum benefit?
To maximize benefits, combine Peanut Butter Smooth with fiber-rich foods like whole-grain bread or fruit for a balanced snack. You can also add a tablespoon to smoothies or oatmeal to boost protein and healthy fats. Using it in savory dishes like sauces can also be a way to enjoy its nutritional benefits.
What are some good alternatives to Peanut Butter Smooth?
If you have a peanut allergy or prefer other options, good alternatives include almond butter, cashew butter, or sunflower seed butter. These alternatives offer similar nutritional profiles, providing healthy fats, protein, and fiber, though specific micronutrient content may vary.
Does Peanut Butter Smooth contain added sugar or trans fats?
This specific Peanut Butter Smooth product contains 0g of added sugar, which is a positive nutritional aspect. However, it does contain a very small amount of trans fat (0.08g per 100g), which is a nutritional drawback according to dietary guidelines.
Is Peanut Butter Smooth suitable for a low-sodium diet?
Yes, Peanut Butter Smooth is very low in sodium, containing only 17mg per 100g. This makes it a suitable option for individuals monitoring their sodium intake, as many processed foods can be high in sodium. Always check the label, as sodium content can vary between brands.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 172470)Updated 2026-04-20