Nutrients in Peanut butter
In one serving: 2 tablespoons
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin B3 (niacin) | 4.2 mg NE NIH | 30% | 26% |
| Vitamin E | 2.9 mg α-tocopherol NIH | 19% | 19% |
| Magnesium | 49 mg NIH | 16% | 12% |
| Copper | 130 mcg | 14% | 14% |
| Zinc | 0.8 mg | 10% | 7.3% |
| Vitamin B9 (folate / folic acid) | 28 mcg DFE NIH | 7% | 7% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Peanut butter on whole-wheat bread, banana and milk
- Peanut butter with a banana
- Quinoa porridge with banana and peanut butter
- Oatmeal with peanut butter, banana and milk
- Peanut butter and banana sandwich with milk and an apple
- Maize porridge with milk and peanut butter
- Peanut stew with chicken, spinach and brown rice
- Spinach and peanut stew with brown rice
- Roasted peanuts (as peanut butter) on a banana
- Poha-style flattened rice with peas, peanuts and lemon
- Chicken satay with peanut sauce, rice and cucumber
- Pad thai-style noodles with egg, tofu and peanuts
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)