Peanut butter (100% peanuts)
BLS 4.0 food: Peanut butter (100 % pure) (Erdnussmus), code H110800 · cross-reference USDA FDC #172470
Per portion (20 g)
124 kcalenergy
5.8 gprotein
1.7 gfibre
9.9 gfat
2 gcarbohydrate
Verified benefits — authorised EU health claims
Peanut butter (100% peanuts) meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 19 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionLinoleic acid contributes to the maintenance of normal blood cholesterol levels.
✓ 9.7 g linoleic acid per 100 g; condition: at least 1.5 g per 100 g and per 100 kcal. Beneficial effect obtained with 10 g of linoleic acid per day.
EUR-LexEU CommissionReplacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 82 % of fatty acids are unsaturated and they provide 52 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionVitamin E contributes to the protection of cells from oxidative stress.
✓ 8 mg per 100 g = 67 % of the EU NRV (12 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 46 more authorised claims
Thiamine contributes to normal energy-yielding metabolism.
✓ 0.26 mg per 100 g = 23 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 0.26 mg per 100 g = 23 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to the normal function of the heart.
✓ 0.26 mg per 100 g = 23 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 19.3 mg per 100 g = 121 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 19.3 mg per 100 g = 121 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 19.3 mg per 100 g = 121 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 19.3 mg per 100 g = 121 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to normal mental performance.
✓ 1.9 mg per 100 g = 33 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to the reduction of tiredness and fatigue.
✓ 1.9 mg per 100 g = 33 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 34 µg per 100 g = 68 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 34 µg per 100 g = 68 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 34 µg per 100 g = 68 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 77.5 µg per 100 g = 39 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 77.5 µg per 100 g = 39 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 77.5 µg per 100 g = 39 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 77.5 µg per 100 g = 39 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 77.5 µg per 100 g = 39 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 77.5 µg per 100 g = 39 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 165 mg per 100 g = 44 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 165 mg per 100 g = 44 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 165 mg per 100 g = 44 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 165 mg per 100 g = 44 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 165 mg per 100 g = 44 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 687 mg per 100 g = 34 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 687 mg per 100 g = 34 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 337 mg per 100 g = 48 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 3.4 mg per 100 g = 34 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 3.4 mg per 100 g = 34 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 3.4 mg per 100 g = 34 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 3.4 mg per 100 g = 34 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 3.4 mg per 100 g = 34 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 3.4 mg per 100 g = 34 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 3.4 mg per 100 g = 34 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 3.4 mg per 100 g = 34 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 3.4 mg per 100 g = 34 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 0.73 mg per 100 g = 73 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 0.73 mg per 100 g = 73 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 0.73 mg per 100 g = 73 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 0.73 mg per 100 g = 73 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 2 mg per 100 g = 100 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 2 mg per 100 g = 100 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🫀 Improve cholesterol🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 20 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 620 kcal | 124 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 29 g | 5.8 g | BLS PROT625 · Übernommener Wert | |
| Fat | 49.7 g | 9.9 g | BLS FAT · Übernommener Wert | |
| Carbohydrate (available) | 9.9 g | 2 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 4.9 g | 0.98 g | BLS SUGAR · Calculated by formula | |
| starch | 5 g | 1 g | BLS STARCH · Übernommener Wert | |
| Dietary fibre | 8.4 g | 1.7 g | BLS FIBT · Übernommener Wert | |
| fibreSoluble | 0.2 g | 0.04 g | BLS FIBSOL · Musterberechnung | |
| Water | 1.1 g | 0.21 g | BLS WATER · Übernommener Wert | |
| Salt | 0.01 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 20 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 7.7 g | 1.5 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 26 g | 5.2 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 9.7 g | 1.9 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0 g | 0 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0 g | 0 g | BLS F18:3CN3 · Musterberechnung | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 9.7 g | 1.9 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 9.7 g | 1.9 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 25.4 g | 5.1 g | BLS F18:1CN9 · Musterberechnung | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Übernommener Wert |
Vitamins
| Nutrient | per 100 g | per 20 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 1 µg | 0.2 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 8 mg | 1.6 mg | 67 % | BLS VITE · Übernommener Wert |
| Vitamin K | 0.39 µg | 0.08 µg | 1 % | BLS VITK · Calculated by formula |
| Vitamin C | 0 mg | 0 mg | 0 % | BLS VITC · Übernommener Wert |
| Thiamin (vitamin B1) | 0.26 mg | 0.05 mg | 23 % | BLS THIA · Übernommener Wert |
| Riboflavin (vitamin B2) | 0.14 mg | 0.03 mg | 10 % | BLS RIBF · Übernommener Wert |
| Niacin (vitamin B3) | 19.3 mg | 3.9 mg | 121 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 1.9 mg | 0.39 mg | 33 % | BLS PANTAC · Übernommener Wert |
| Vitamin B6 | 0.4 mg | 0.08 mg | 29 % | BLS VITB6 · Übernommener Wert |
| Biotin | 34 µg | 6.8 µg | 68 % | BLS BIOT · Übernommener Wert |
| Folate | 77.5 µg | 15.5 µg | 39 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 63 mg | 12.6 mg | USDA FDC 172470 |
Minerals & trace elements
| Nutrient | per 100 g | per 20 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 3 mg | 0.6 mg | BLS NA · Übernommener Wert | |
| Potassium | 687 mg | 137 mg | 34 % | BLS K · Übernommener Wert |
| Calcium | 59.2 mg | 11.8 mg | 7 % | BLS CA · Übernommener Wert |
| Magnesium | 165 mg | 33 mg | 44 % | BLS MG · Übernommener Wert |
| Phosphorus | 337 mg | 67.3 mg | 48 % | BLS P · Übernommener Wert |
| Iron | 1.5 mg | 0.31 mg | 11 % | BLS FE · Übernommener Wert |
| Zinc | 3.4 mg | 0.68 mg | 34 % | BLS ZN · Übernommener Wert |
| Iodine | 0 µg | 0 µg | 0 % | BLS ID · Übernommener Wert |
| Selenium | 4.1 µg | 0.82 µg | 7 % | USDA FDC 172470 |
| Copper | 0.73 mg | 0.15 mg | 73 % | BLS CU · Übernommener Wert |
| Manganese | 2 mg | 0.4 mg | 100 % | BLS MN · Übernommener Wert |
| fluoride | 0.14 mg | 0.03 mg | BLS FD · Übernommener Wert |
Essential amino acids
| Nutrient | per 100 g | per 20 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.7 g | 0.14 g | BLS HIS · Musterberechnung | |
| Isoleucine | 1 g | 0.2 g | BLS ILE · Musterberechnung | |
| Leucine | 1.9 g | 0.38 g | BLS LEU · Musterberechnung | |
| Lysine | 1 g | 0.2 g | BLS LYS · Musterberechnung | |
| Methionine | 0.3 g | 0.06 g | BLS MET · Musterberechnung | |
| Phenylalanine | 1.5 g | 0.3 g | BLS PHE · Musterberechnung | |
| Threonine | 0.8 g | 0.16 g | BLS THR · Musterberechnung | |
| Tryptophan | 0.3 g | 0.06 g | BLS TRP · Musterberechnung | |
| Valine | 1.1 g | 0.22 g | BLS VAL · Musterberechnung |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Pantothenic Acid — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.