A jar of peanut butter is 588 kcal per 100 g. One of the most calorie-dense spreads in the kitchen. Unsalted varieties remove the sodium concern but leave portion risk intact. A 31-RCT meta-analysis of non-soy legumes (Shaygantabar et al., Nutr Rev 2025) found LDL −3.48 mg/dL and improved blood lipid profile. Measure by weight; a heaping tablespoon can easily double the intended serving.
How should I track Peanut butter, smooth (processed)?
Peanut butter, smooth (processed) is high in magnesium. Nuts like Peanut butter, smooth (processed) are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.