Peanut butter, smooth
Checked by us One serving: 15 g · 90 kcal
Some niacin.
Go easy: aflatoxins can add up.
Worth knowing for some people: choking risk under age 4.
Good for
How we counted this
What one serving (15 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- Some
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
2.54 mg in one serving: 16% of the 16 mg a day men need, 18% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
21 more nutrients at a little or less
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
1.37 mg in one serving: 9% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
25.2 mg in one serving: 6% of the 400 mg a day men need, 8% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
3.33 g in one serving: 6% of the 56 g a day men need, 7% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.07 mg in one serving: 5% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.38 mg in one serving: 3% of the 11 mg a day men need, 5% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
13.1 µg in one serving: 3% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
83.7 mg in one serving: 2% of the 3,400 mg a day men need, 3% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.03 mg in one serving: 2% of the 1.3 mg a day men need, 3% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
0.75 g in one serving: 2% of the 38 g a day men need, 3% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.02 mg in one serving: 2% of the 1.2 mg a day men need, 2% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
9.45 mg in one serving: 2% of the 550 mg a day men need, 2% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.26 mg in one serving: 3% of the 8 mg a day men need, 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.61 µg in one serving: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
7.35 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
4.2 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.05 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Long exposure raises the risk of liver cancer.
Learn more
+10–153% a serving a day adds to an average adult’s intake from all food
That share is for one serving, 15 g, every day. Eaten once a week instead, the same serving adds a seventh as much: 1.4–22%, not 10–153%.
No amount of aflatoxins is proven harmless, so we compare with what people already take in instead of counting to a limit. We flag a food only when a daily serving would double that average.
“Go easy” here because agencies’ estimates of what an average adult takes in differ, and against the lowest of them a serving a day can double it.
One serving carries 23.6 ng
How we got this
The dataset’s rating: Go easy: can double average intake
May exceed: no safe limit is set for aflatoxin B1, so no grams figure. EFSA's 2020 occurrence data for peanut butter (352 European samples, 70% non-detect) give a mean of 1.57 µg/kg at the lower bound and 1.94 at the upper bound. A 15.0 g serving carries 23.6 ng, 0.34 ng/kg body weight/day at the lower bound. Against EFSA's adult mean aflatoxin B1 intake (lower bound 0.22–0.49, upper bound 1.35–3.25 ng/kg body weight/day), a serving adds about 69–153% on lower-bound pairs and 13–31% on upper-bound pairs, so the range reaches a doubling. These are European data, not Canadian.
Checked for cadmium and lead: fine at normal amounts.
You’d need about 7.6 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.96 µg
How we got this
A serving a day adds 5.4% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 75% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 2,700 g a week would reach the limit.
Why this rating: Eating it daily comes to 105 g a week, which stays within the 800 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 5.4% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
1 other measurement of this food, same verdict
You’d need about 9.3 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.78 µg
How we got this
A serving a day adds 4.4% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 74% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 3,400 g a week would reach the limit.
Why this rating: Eating it daily comes to 105 g a week, which stays within the 980 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 4.4% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.2% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.07 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe limit is set for lead, so no grams figure. A 15.0 g serving carries 0.066 µg of lead (Health Canada total diet study), small beside the average adult's intake.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
1 other measurement of this food, same verdict
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.2% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.08 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe limit is set for lead, so no grams figure. A 15.0 g serving carries 0.084 µg of lead (US FDA total diet study, 3 samples, mean 5.6 ppb).
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
For some people
Health Canada: peanuts or other nuts are not safe for children younger than four years; whole nuts, seeds, thick spreads or spoons of nut butter must never be fed to infants.
Worth knowing
No limit applies, so none is rated.
Sugar
1.6 g of sugar in a 15 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 2
Noted for context, or not measured in this food yet.
Shown as context, not rated, beside the EFSA figure: CFIA's retail surveys report peanuts and nut products, but none names peanut butter, so no peanut-only mean can be computed. The legal limit is 15 ppb total aflatoxins in nuts and nut products (Health Canada); the FDA action level is 20 ppb for peanuts and peanut products. In 2010–11, 10 of 45 peanut products had detectable aflatoxin; in 2012–13 peanuts had the highest average detected level (3.8 ppb), with one sample at 28 ppb that was followed up (no detectable aflatoxin in further samples of the brand) and that Health Canada judged not typical.
Health Canada: common food allergens such as peanut can be introduced from about six months; delaying priority allergens is not recommended as a way to prevent food allergy. Context for the allergen flag, not a restriction.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 15 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For niacin: no other breakfast foods or snacks we’ve checked give clearly more, in the same 15 g.
More nutrients per serving, counted together
The other breakfast foods or snacks we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Pumpkin seedsMore magnesium (75 mg vs 25.2 mg)
Almonds, raw- More vitamin E (3.84 mg vs 1.37 mg)
- More riboflavin (0.17 mg vs 0.03 mg)
Almonds, dry-roasted- More vitamin E (3.59 mg vs 1.37 mg)
- More riboflavin (0.18 mg vs 0.03 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Pumpkin seedsMore magnesium (75 mg vs 25.2 mg)
- Almonds, raw
- More vitamin E (3.84 mg vs 1.37 mg)
- More riboflavin (0.17 mg vs 0.03 mg)
- Almonds, dry-roasted
- More vitamin E (3.59 mg vs 1.37 mg)
- More riboflavin (0.18 mg vs 0.03 mg)
None of the 26 other breakfast foods or snacks we could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Sunflower seeds, dry-roasted (Cadmium: go easy).
Left out: Hummus (Nothing to watch).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Peanut butter, smooth
How the serving was set: 15 g (Health Canada TRA O.3 'Peanut butter, nut butters and substitutes, such as coconut and soya butter, including tahini'; household measure # tbsp (15 g))
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.028 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Calcium | 49 mg | 7.35 mg | 8.19 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| 49 mg | 7.35 mg | 8.19 mg | copy of USDA · not used | Canadian Nutrient File 2026 #3399 | C | |
| Carbohydrate | 22.31 g | 3.35 g | 3.73 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Choline | 63 mg | 9.45 mg | 10.54 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Energy | 598 kcal | 89.7 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Fat | 51.36 g | 7.7 g | 8.59 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Fatty acids, total saturated | 10.325 g | 1.55 g | 1.73 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Fibre | 5 g | 0.75 g | 0.84 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Folate | 87 µg | 13.05 µg | 14.55 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Iron | 1.74 mg | 0.26 mg | 0.29 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Magnesium | 168 mg | 25.2 mg | 28.09 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Niacin (B3, niacin equivalents) | 16.962 mg | 2.54 mg | 2.84 mg | listed used | Canadian Nutrient File 2026 #3399 | C |
| Phosphorus | 335 mg | 50.25 mg | 56.02 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Potassium | 558 mg | 83.7 mg | 93.31 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Protein | 22.21 g | 3.33 g | 3.71 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Riboflavin (B2) | 0.192 mg | 0.03 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Selenium | 4.1 µg | 0.61 µg | 0.69 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Sodium | 426 mg | 63.9 mg | 71.24 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Sugars | 10.49 g | 1.57 g | 1.75 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Thiamin (B1) | 0.15 mg | 0.02 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Vitamin B6 | 0.441 mg | 0.07 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Vitamin E | 9.1 mg | 1.37 mg | 1.52 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Vitamin K1 | 0.3 µg | 0.05 µg | 0.05 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Water | 1.23 g | 0.18 g | 0.21 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Zinc | 2.51 mg | 0.38 mg | 0.42 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Copper | 0.422 mg | 0.06 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Ash | 2.89 g | 0.43 g | 0.48 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Starch | 3.56 g | 0.53 g | 0.6 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Sucrose | 10.25 g | 1.54 g | 1.71 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Glucose | 0.13 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Fructose | 0.12 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Energy | 2,501 kj | 375.15 kj | 418.23 kj | listed used | US food database (USDA SR Legacy) #174266 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #174266 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #174266 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Tocopherol, beta | 0.52 mg | 0.08 mg | 0.09 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Tocopherol, gamma | 7.62 mg | 1.14 mg | 1.27 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Tocopherol, delta | 0.74 mg | 0.11 mg | 0.12 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Folate, food | 87 µg | 13.05 µg | 14.55 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Folate, DFE | 87 µg | 13.05 µg | 14.55 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Betaine | 0.8 mg | 0.12 mg | 0.13 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Tryptophan | 0.231 g | 0.03 g | 0.04 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Threonine | 0.525 g | 0.08 g | 0.09 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Isoleucine | 0.616 g | 0.09 g | 0.1 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Leucine | 1.546 g | 0.23 g | 0.26 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Lysine | 0.681 g | 0.1 g | 0.11 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Methionine | 0.265 g | 0.04 g | 0.04 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Cystine | 0.229 g | 0.03 g | 0.04 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Phenylalanine | 1.202 g | 0.18 g | 0.2 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Tyrosine | 0.829 g | 0.12 g | 0.14 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Valine | 0.782 g | 0.12 g | 0.13 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Arginine | 2.768 g | 0.42 g | 0.46 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Histidine | 0.557 g | 0.08 g | 0.09 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Alanine | 0.916 g | 0.14 g | 0.15 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Aspartic acid | 3.054 g | 0.46 g | 0.51 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Glutamic acid | 5.092 g | 0.76 g | 0.85 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Glycine | 1.437 g | 0.22 g | 0.24 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Proline | 1.408 g | 0.21 g | 0.24 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Serine | 1.481 g | 0.22 g | 0.25 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Fatty acids, total trans | 0.075 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 14:0 | 0.02 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 16:0 | 4.741 g | 0.71 g | 0.79 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 18:0 | 2.181 g | 0.33 g | 0.36 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 20:0 | 0.719 g | 0.11 g | 0.12 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| MUFA 18:1 | 24.812 g | 3.72 g | 4.15 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 18:2 | 12.264 g | 1.84 g | 2.05 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 18:3 | 0.028 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 20:4 | 0.018 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 22:0 | 1.703 g | 0.26 g | 0.28 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| MUFA 16:1 | 0.03 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| MUFA 20:1 | 0.579 g | 0.09 g | 0.1 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| MUFA 22:1 | 0.046 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Fatty acids, total monounsaturated | 25.941 g | 3.89 g | 4.34 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Fatty acids, total polyunsaturated | 12.535 g | 1.88 g | 2.1 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 15:0 | 0.006 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 17:0 | 0.046 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| SFA 24:0 | 0.731 g | 0.11 g | 0.12 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| TFA 16:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| TFA 18:1 t | 0.043 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| TFA 22:1 t | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| TFA 18:2 t not further defined | 0.029 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 18:2 CLAs | 0.011 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| MUFA 24:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 20:2 n-6 c,c | 0.008 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| MUFA 16:1 c | 0.03 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| MUFA 18:1 c | 24.768 g | 3.72 g | 4.14 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 18:2 n-6 c,c | 12.215 g | 1.83 g | 2.04 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| MUFA 22:1 c | 0.044 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 18:3 n-6 c,c,c | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| MUFA 17:1 | 0.029 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 20:3 | 0.01 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Fatty acids, total trans-monoenoic | 0.046 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Fatty acids, total trans-polyenoic | 0.029 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.027 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 20:3 n-3 | 0.01 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 18:3i | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| PUFA 22:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174266 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Manganese | 1.665 mg | 0.25 mg | 0.28 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Niacin (B3, preformed) | 13.112 mg | 1.97 mg | 2.19 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Pantothenic acid (B5) | 1.137 mg | 0.17 mg | 0.19 mg | listed used | US food database (USDA SR Legacy) #174266 | C |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174266 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Aflatoxins · Go easy: can double average intake · May exceed: no safe limit is set for aflatoxin B1, so no grams figure. EFSA's 2020 occurrence data for peanut butter (352 European samples, 70% non-detect) give a mean of 1.57 µg/kg at the lower bound and 1.94 at the upper bound. A 15.0 g serving carries 23.6 ng, 0.34 ng/kg body weight/day at the lower bound. Against EFSA's adult mean aflatoxin B1 intake (lower bound 0.22–0.49, upper bound 1.35–3.25 ng/kg body weight/day), a serving adds about 69–153% on lower-bound pairs and 13–31% on upper-bound pairs, so the range reaches a doubling. These are European data, not Canadian. · EFSA 2020 · A
- Aflatoxins · Context · Shown as context, not rated, beside the EFSA figure: CFIA's retail surveys report peanuts and nut products, but none names peanut butter, so no peanut-only mean can be computed. The legal limit is 15 ppb total aflatoxins in nuts and nut products (Health Canada); the FDA action level is 20 ppb for peanuts and peanut products. In 2010–11, 10 of 45 peanut products had detectable aflatoxin; in 2012–13 peanuts had the highest average detected level (3.8 ppb), with one sample at 28 ppb that was followed up (no detectable aflatoxin in further samples of the brand) and that Health Canada judged not typical. · CFIA targeted surveys: Aflatoxins 2010-2011 · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 5.4% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 4.4% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Choking risk under age 4 · Worth knowing · Health Canada: peanuts or other nuts are not safe for children younger than four years; whole nuts, seeds, thick spreads or spoons of nut butter must never be fed to infants. · Health Canada, Nutrition for Healthy Term Infants: Recommendations… · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe limit is set for lead, so no grams figure. A 15.0 g serving carries 0.066 µg of lead (Health Canada total diet study), small beside the average adult's intake. · Health Canada Total Diet Study, trace elements · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe limit is set for lead, so no grams figure. A 15.0 g serving carries 0.084 µg of lead (US FDA total diet study, 3 samples, mean 5.6 ppb). · US FDA Total Diet Study (2018–2020) · A
- Peanut allergy · Worth knowing · Peanuts are a Health Canada priority food allergen: flagged for people with a peanut allergy. · Health Canada, priority allergens · A
- Introducing peanut early to infants · Context · Health Canada: common food allergens such as peanut can be introduced from about six months; delaying priority allergens is not recommended as a way to prevent food allergy. Context for the allergen flag, not a restriction. · Health Canada, Nutrition for Healthy Term Infants: Recommendations… · A
Sources
- CFIA targeted surveys: Aflatoxins 2010-2011; Aflatoxins in selected corn products, nuts, nut products... 2012-2013; Aflatoxins in chocolate, cocoa powder, grain-based foods, nuts and nut products, spices and wine 2014-2015
cfia-aflatoxins-surveys· page · Government of Canada terms (not confirmed as OGL; no open-data CSV found) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - EFSA (2020) Annexes to the risk assessment of aflatoxins in food, Annex B (occurrence tables), Zenodo · doi:10.5281/zenodo.3607186
efsa-2020-aflatoxins-annex· dataset · CC BY 4.0 - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Nutrition for Healthy Term Infants: Recommendations from Birth to Six Months, and from Six to 24 Months (page details 2025-10-30)
hc-infant-nutrition· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.