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Smooth Peanut Butter

Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)

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Nutrition Facts

Serving Size

2 tbsp (32g)

Amount per serving

Calories

188

% Daily Value *

Total Fat 15.9g

Saturated Fat 3g

Trans Fat 0g

Cholesterol 0mg

Sodium 152mg

Total Carbohydrate 7.7g

Dietary Fiber 1.8g

Total Sugars 2.1g

Protein 7g

Vitamin D 0 IU

Calcium 17mg

Iron 1mg

Potassium 189mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
3%
0.03 mg
Riboflavin
3%
0.03 mg
Niacin
26%
4.21 mg
Pantothenic Acid
7%
0.33 mg
Vitamin B6
10%
0.18 mg
Folate
11.2 mcg
Folic Acid
0 mcg
Food Folate
11.2 mcg
Fortified Folate
11.2 mcg
Choline
4%
21 mg
Betaine
0.13 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
Biotin
Vitamin A
0%
0 mcg
Retinol
0 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
0 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
13%
1.9 mg
Added Vitamin E
Beta Tocopherol
0.06 mg
Gamma Tocopherol
2.66 mg
Delta Tocopherol
0.22 mg
Alpha Tocotreniol
0 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
0%
0 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
1%
17.3 mg
Iron
4%
0.69 mg
Magnesium
14%
57.3 mg
Phosphorus
9%
107 mg
Potassium
4%
189 mg
Sodium
7%
152 mg
Zinc
8%
0.85 mg
Copper
20%
0.18 mg
Manganese
19%
0.44 mg
Selenium
24%
12.9 mcg
Fluoride
0.99 mcg
Iodine

Fat
20%
15.9 g
Saturated Fat
15%
3.05 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
0 g
Palmitic Acid
1.45 g
Margaric Acid
0.01 g
Stearic Acid
0.59 g
Arachidic Acid
0.2 g
Behenic Acid
0.55 g
Lignoceric Acid
0.24 g
Monounsaturated Fat
6.63 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0.02 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
6.36 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.22 g
Docos-13-enoic Acid
0.04 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
3.63 g
9,12-octadecadienoic Acid
3.61 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.01 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
0 g
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
14%
7.02 g
Tryptophan
0.07 g
Threonine
0.17 g
Isoleucine
0.2 g
Leucine
0.49 g
Lysine
0.22 g
Methionine
0.08 g
Cystine
0.07 g
Phenylalanine
0.38 g
Tyrosine
0.26 g
Valine
0.25 g
Arginine
0.88 g
Histidine
0.18 g
Alanine
0.29 g
Aspartic Acid
0.97 g
Glutamic Acid
1.61 g
Glycine
0.45 g
Proline
0.45 g
Serine
0.47 g
Hydroxyproline

Carbohydrates
3%
7.67 g
Fibre
7%
1.82 g
Soluble Fibre
Insoluble Fibre
Sugar
2.08 g
Added Sugar
Sucrose
0.77 g
Glucose
1.32 g
Fructose
0 g
Lactose
0 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch
1.46 g

Calories
188 kcal
Water
0.5 g
Ash
0.96 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 2 tbsp (32 g)
  • 1 cup (256 g)

Nutrient Sources

  • Excellent source of Niacin
  • Good source of Copper
  • Good source of Manganese
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • High Fat
  • Low Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 65%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Smooth Peanut Butter contains 21.9g of protein, which is about the same as 3.7 eggs, 0.8 chicken breasts, or 1.6 cups (426g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 5.8g per 2 tbsp

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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