FoodScore
0/ 100
Very gooddairy· 100 g

Peanut Butter Chunky

Peanut Butter Chunky scores a very good 75/100, primarily due to its rich micronutrient profile and high protein content, despite some saturated fat.

  • This chunky peanut butter is a minimally processed (NOVA 1) food.
  • A 100g serving provides 26.06g of protein, contributing significantly to daily needs.
  • It is an excellent source of iron (97% DV) and magnesium (88% DV) per 100g.
  • Contains 5.7g of fiber per 100g, supporting digestive health.
  • Note its 7.97g of saturated fat per 100g, which is a factor in its score.
  • Scores +23 points above the dairy category average (52/100 across 162 foods).
Fiber
5.7g
20% of Daily Value
Protein
26.06g
52% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
366mg
16% of Daily Value
+
What it brings to the table
Fiber (5.7g)+7
Protein (26.1g)+10
Micronutrients (Potassium, Iron, Magnesium, Phosphorus, Zinc, Vitamin A, Vitamin E, Folate)+12
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-14
−
What holds it back
Saturated fat (8.0g)-9
Sodium (366mg)-1

Why it scores 75

Peanut Butter Chunky achieves a strong FoodScore of 75/100, reflecting its overall nutritional density. A significant portion of its positive score comes from its rich micronutrient content, with 12 points awarded for high levels of potassium, iron, magnesium, phosphorus, zinc, vitamin A, vitamin E, and folate. The substantial protein content of 26.1g per 100g also contributes a notable 10 points, aiding satiety and muscle health. Its healthy fat profile, despite some saturated fat, earns an additional 10 points due to the prevalence of unsaturated fats. As a minimally processed whole food (NOVA 1), it receives a further 10 points. However, the score is slightly tempered by penalties. Its 8.0g of saturated fat per 100g incurs a 9-point deduction, and the 366mg of sodium per 100g results in a minor 1-point penalty. To achieve a higher score, a lower saturated fat content would be beneficial.

Health benefits

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

Supports Muscle Health and Satiety

Peanut butter is an excellent source of plant-based protein, crucial for muscle repair, growth, and overall tissue maintenance. With 26.06g of protein per 100g, it provides a substantial amount, helping to meet daily protein requirements. This high protein content also contributes to increased satiety, meaning it can help you feel fuller for longer, potentially assisting with weight management by reducing overall calorie intake. Incorporating peanut butter into meals or snacks can be a practical way to boost protein intake, especially for those following vegetarian or vegan diets. However, remember to consider portion sizes due to its calorie density.

Boosts Essential Mineral Intake

This chunky peanut butter is packed with several vital minerals that play key roles in numerous bodily functions. A 100g serving provides an impressive 97% of the Daily Value for iron, essential for oxygen transport and energy production, and 88% of the Daily Value for magnesium, critical for muscle and nerve function, blood sugar control, and blood pressure regulation. It also offers 16% of the Daily Value for potassium, important for fluid balance and heart health, and 137% of the Daily Value for zinc, which supports immune function and wound healing. These minerals are fundamental for maintaining overall physiological balance and well-being. While beneficial, these values are for a 100g serving, which is larger than a typical portion.

Contributes to Heart Health

While peanut butter contains some saturated fat, its overall fat profile is generally considered beneficial for cardiovascular health. It is rich in monounsaturated and polyunsaturated fats, which dietary guidelines emphasize for their role in lowering LDL (bad) cholesterol levels when replacing saturated and trans fats. The presence of magnesium and potassium also supports healthy blood pressure regulation. Additionally, the fiber content, at 5.7g per 100g, can contribute to heart health by helping to manage cholesterol levels. Enjoying peanut butter in moderation as part of a balanced diet can be a positive step for heart health.

Supports Digestive Regularity

Peanut butter contains dietary fiber, an important component for a healthy digestive system. With 5.7g of fiber per 100g, it contributes to your daily fiber intake, which is crucial for maintaining bowel regularity and preventing constipation. Fiber also acts as a prebiotic, feeding beneficial gut bacteria and supporting a diverse gut microbiome. A healthy gut microbiome is linked to various aspects of health, including immune function and nutrient absorption. While a good source, it's important to consume a variety of fiber-rich foods for optimal digestive health.

How to eat it

Peanut butter is a versatile and popular food in the US diet, often enjoyed as a spread, in sandwiches, or as an ingredient in various dishes. Its creamy texture and rich flavor make it a satisfying addition to both sweet and savory preparations. Due to its calorie and nutrient density, it's best consumed in moderate portions, typically 2 tablespoons (about 32g) per serving, to fit within a balanced dietary pattern.

Pair peanut butter with whole-grain toast or fruit like apples and bananas for a balanced snack that combines protein, fiber, and healthy fats.
Incorporate peanut butter into smoothies for an extra boost of protein and healthy fats, enhancing satiety and nutrient content.
Use peanut butter as a base for savory sauces, such as in stir-fries or dressings, to add rich flavor and thickness.
Store peanut butter in a cool, dark place or the refrigerator after opening to maintain freshness and prevent oil separation.
Things to keep in mind

The primary caution associated with peanut butter is peanut allergy, which can be severe and life-threatening for affected individuals. Symptoms can range from hives and swelling to anaphylaxis. Individuals with a known peanut allergy must strictly avoid peanut butter and products containing peanuts. For those without allergies, peanut butter is generally safe. Due to its calorie density, portion control is important to avoid excessive calorie intake, especially for individuals managing weight. There are no widely documented significant drug interactions or specific cautions for other populations at normal serving sizes.

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Reader questions
Is chunky peanut butter healthy?
Yes, chunky peanut butter is generally considered healthy. It scores a very good 75/100 on FoodScore, indicating its strong nutritional profile. It is rich in protein, fiber, and essential minerals like iron and magnesium, contributing to overall well-being. However, it is also calorie-dense and contains some saturated fat, so moderation is key.
Is chunky peanut butter good for muscle building?
Yes, chunky peanut butter can be beneficial for muscle building. With 26.06g of plant-based protein per 100g, it provides the amino acids necessary for muscle repair and growth. It also offers healthy fats and micronutrients like magnesium, which supports muscle function. Incorporate it as part of a balanced diet and strength training regimen.
Is chunky peanut butter ultra-processed?
No, chunky peanut butter is not ultra-processed. It is classified as NOVA class 1, meaning it is unprocessed or minimally processed. This indicates it retains most of its natural nutritional integrity without significant industrial alteration, added sugars, or artificial ingredients.
How should I store chunky peanut butter?
To maintain its freshness and quality, store chunky peanut butter in a cool, dark place like a pantry. After opening, you can also refrigerate it, especially in warmer climates, to prevent oil separation and extend shelf life. Stirring before use can help recombine any separated oil.
What are some good alternatives to chunky peanut butter?
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 benefits, including protein and healthy fats, and can be used in similar ways. Always check labels for added sugars and sodium.
Does chunky peanut butter have added sugar?
This specific chunky peanut butter has 0g of added sugar per 100g. This is a positive nutritional aspect, as many commercial peanut butter brands contain significant amounts of added sugars. Always check the ingredient list on the label to ensure you are choosing a product without added sweeteners.
Can chunky peanut butter help with satiety?
Yes, chunky peanut butter can significantly contribute to satiety. Its high content of protein (26.06g) and fiber (5.7g) per 100g are key factors in promoting feelings of fullness. The healthy fats also play a role in slowing digestion, helping you feel satisfied for longer and potentially reducing overall calorie intake.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 172460)Updated 2026-04-20