17 Fit Food calories Nuts and seeds
Peanut butter calories and nutrition facts
Per 100 g: 588 kcal — 25 g protein, 50 g fat and 20 g carbs.
Peanut butter has nearly 590 kcal per 100 g, so the size of the spoon matters far more than smooth versus crunchy. A level tablespoon is about 16 g, while a heaped one scooped straight from the jar can easily be double – weighing it once shows how generous you really are. It’s rich in manganese, niacin and vitamin E.
- Source of protein
- Source of fibre
- Very low salt
- High in manganese
- Protein 16%
- Fat 71%
- Carbs 13%
In everyday portions
- 1 tbsp ≈ 16 g 94 kcal
- Typical serving · 20 g 118 kcal
- 100 kcal is 17 g this much of it gives 100 kcal
- 20 g of protein is 80 g this much to eat for 20 g of protein
- Energy density High 5.9 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Smooth | 588 | 25 | 50 | 20 |
| Crunchy | 589 | 24.1 | 49.9 | 13.6 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Smooth
Energy and macros
- Energy 588 kcal 29%
- Protein 25 g 50%
- Fat 50 g 71%
- Carbs including fibre 20 g 8%
- Fibre 5 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 16%
- Fat 71%
- Carbs 13%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 9.1 mg 76%
- Vitamin K 0.3 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.15 mg 14%
- Vitamin B2 (riboflavin) 0.192 mg 14%
- Vitamin B3 (niacin) 13.1 mg 82%
- Vitamin B5 (pantothenic acid) 1.1 mg 19%
- Vitamin B6 0.441 mg 32%
- Folate (B9) 87 µg 44%
- Vitamin B12 0 µg 0%
- Choline 63 mg
Minerals
- Potassium 558 mg 28%
- Calcium 49 mg 6%
- Phosphorus 335 mg 48%
- Magnesium 168 mg 45%
- Iron 1.7 mg 12%
- Zinc 2.5 mg 25%
- Copper 0.422 mg 42%
- Manganese 1.7 mg 83%
- Selenium 4.1 µg 7%
- Iodine 0 µg 0%
- Sodium 17 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Very low salt
- High in manganese
- High in vitamin B3
- High in vitamin E
- High in phosphorus
- High in magnesium
- High in folate
- High in copper
- High in vitamin B6
- Source of potassium
- Source of zinc
- Source of vitamin B5
Crunchy
Energy and macros
- Energy 589 kcal 29%
- Protein 24.1 g 48%
- Fat 49.9 g 71%
- Carbs available, without fibre 13.6 g 5%
- Fibre 8 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 16%
- Fat 75%
- Carbs 9%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 6.3 mg 52%
- Vitamin K 0.5 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.106 mg 10%
- Vitamin B2 (riboflavin) 0.111 mg 8%
- Vitamin B3 (niacin) 13.7 mg 86%
- Vitamin B5 (pantothenic acid) 1.1 mg 19%
- Vitamin B6 0.418 mg 30%
- Folate (B9) 92 µg 46%
- Vitamin B12 0 µg 0%
- Choline 61.3 mg
Minerals
- Potassium 745 mg 37%
- Calcium 45 mg 6%
- Phosphorus 319 mg 46%
- Magnesium 160 mg 43%
- Iron 1.9 mg 14%
- Zinc 2.8 mg 28%
- Copper 0.578 mg 58%
- Manganese 1.8 mg 90%
- Selenium 8.2 µg 15%
- Iodine no data
- Sodium 17 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Very low salt
- High in manganese
- High in vitamin B3
- High in copper
- High in vitamin E
- High in folate
- High in phosphorus
- High in magnesium
- High in potassium
- Source of vitamin B6
- Source of zinc
- Source of vitamin B5
Nuts and seeds
Among nuts and seeds
The category in the 17 Fit catalog: 51 foods. Compared per 100 g.
- 86% More protein than 86% of nuts and seeds.
- 92% More vitamin B3 than 92% of nuts and seeds.
- 75% More vitamin B5 than 75% of nuts and seeds.
Similar in composition
The foods with the nearest calories and macros.
- Sunflower seeds 584 kcal
- Almonds 579 kcal
- Peanuts 567 kcal
- Sesame seeds 573 kcal
- Pistachios 560 kcal
- Pumpkin seeds 559 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.