Peanut butter
Values per 100 g — CIQUAL data (ANSES). Fibre: 6 g.
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A concentrate of calories and healthy fats
Peanut butter is very energy-dense: 50 g of fat, 25 g of plant protein and 12 g of carbs per 100 g (620 kcal). It is an excellent way to easily add calories and healthy fats when bulking — on bread, in porridge, a shake or a bowl of skyr.
It also provides some protein, but count it first as a very calorie-dense fat source.
Choosing it well
Aim for a version made of 100% peanuts (maybe a pinch of salt), with no added sugar or palm oil. That way you get the healthy fats and protein without empty calories. Oil separating on top is normal in natural versions: just stir.
The portion when cutting
Watch the density: one tablespoon (~15-20 g) already provides ~100-120 kcal. When bulking, that is an asset; when cutting, weigh it precisely as it is easy to overdo. A measured portion is enough to flavour and enrich a meal.
An allergen, and the alternatives
The peanut is one of the major allergens: if you are allergic, avoid it entirely and turn to other nut butters (almond, hazelnut, cashew), with a close profile — lots of fat, some protein, very calorie-dense.
Nutritionally, all are dosed the same way: energy-dense healthy-fat sources, to weigh as soon as you watch your calories. Vary them for enjoyment and a diversity of fatty acids.
What to pair it with
Peanut butter enriches a porridge, a fruit or a dairy with energy.
Key takeaways
- 50 g fat per 100 g (620 kcal): a concentrated energy source.
- Ideal when bulking to easily add calories.
- Choose 100% peanuts, with no added sugar or oil.
- Weigh the portion when cutting: ~100 kcal per tablespoon.
Frequently asked questions
Is peanut butter good for muscle building?
Yes, especially when bulking: it concentrates calories, healthy fats and some protein, which helps reach a surplus. When cutting it is still fine but must be measured precisely as it is very calorie-dense.
Should you pick peanut butter with no added sugar?
Yes: the best options are 100% peanuts, with no added sugar or palm oil. You get the healthy fats and protein without empty calories.
Peanut butter or whole peanuts?
The nutritional profile is nearly identical. Whole peanuts are chewed and slightly more filling; the butter is more versatile (spread, porridge, shake) but easier to overeat. Either way, weigh the portion when cutting.
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