Nut & seed
Peanut Butter
Protein-rich, satisfying spread — pick one with just peanuts (and maybe salt).
Nutrition
per 100g (a tbsp is ~16g)588
Calories
25g
Protein
20g
Carbs
50g
Fat
6g
Fiber
high proteinhealthy fat
Good to know
- •Good protein and healthy fat in a couple of tablespoons.
- •Choose natural versions without added sugar or palm oil.
- •Very calorie-dense, so measure rather than eyeball.
Great in
On toast with bananaStirred into oats and smoothiesSatay and noodle saucesEnergy balls
Healthy swaps & pairings
- →Almond butter for more vitamin E
- →Powdered peanut butter to cut fat/calories
- →Tahini for a nut-free, sesame-based spread
Cook it — the healthy way — with YumHeal
Import any recipe from TikTok, Instagram or the web, turn your fridge into dinner, swap ingredients for healthier ones, and track the nutrition — all in one app.
More nut & seeds
Nutrition values are rounded approximations per 100g and vary with variety, cut and preparation.