Peanut butter nutrition is common in the United States, as most Americans consume 3 pounds of it per year. Peanut butter is also one of the most affordable sources of protein you can ever find.
Despite peanut’s butter nutritional benefits, it is high in calories and fat. Only two tablespoons of it deliver at least a quarter of your daily recommended fat intake, some of it saturated.
The processed form of peanut is among the eight most common allergen foods in the US, which are affecting 1.4% (about 4.6 million) of the population. But its nutritional benefits outweigh its consequences.
Peanut butter nutrition offers nutrients that may boost your heart health and also improve blood sugar levels. The way you use peanut butter in your diet depends on how it can help you lose weight or put on pounds during bodybuilding or weight training.
The most important thing is to consume it moderately.
Natural peanut butter nutrition facts 1 tbsp
A serving of peanut butter is 2 tablespoons (32 g). Like other types of nut butter, peanut butter is high in fat and calories.
Fortunately, it packs lots of nutrition and it can make you feel fuller faster. If you include it as part of your reduced-fat diet, the study found that consuming only 1.5 g of nuts may help reduce your risk of coronary heart disease.
Carbs in peanut butter
Peanut butter is low in carbohydrate. In a serving of peanut butter, carbs account for just 13 to 16 percent of the total weight. It means a serving of peanut butter is less likely to have effects on your blood sugar.
Peanut butter contains mostly complex carbohydrates, which are gradually broken down for metabolism.
Fats in peanut butter
16 grams of fat per serving may seem high, most of the fats are healthy – polyunsaturated and monounsaturated fat. Just 4% come from unhealthy saturated fat.
The monounsaturated fats in peanut butter are mainly from oleic acid that influences your cholesterol levels positively. And its polyunsaturated fat content is mainly from linoleic acid, which is good for muscle building.
Peanut butter also packs omega-3 fatty acids, which provide you anti-inflammatory benefits and help to reduce the risk of cardiovascular disease and diabetes.
Despite its high-fat content, it is 100% cholesterol-free.
Protein in peanut butter nutrition
About 35% of peanut serving is protein, making it an excellent source of protein. At 7 grams per serving, you are sure of boosting your protein daily intake if you are not getting enough protein or you are a vegetarian.
Micronutrients in peanut butter nutrition
Peanut butter packs lots of nutrients and can help you meet your RDI (reference daily intake) of vitamins and minerals. Here is what 32 grams of peanut butter contribute to your RDI:
- Magnesium: 14% of the RDI
- Copper: 43% of the RDI
- Iron: 22% of the RDI
- Folate: 20% of the RDI
- Potassium: 18% of the RDI
- Manganese: 28% of the RDI
- Zinc:10% of the RDI
- Vitamin E: 18% of the RDI
- Thiamine (vitamin B1): 17% of the RDI
- Niacin (vitamin B3): 25% of the RDI
- Pantothenic acid (vitamin B5): 11% of the RDI
- Pyridoxine (vitamin B6): 9% of the RDI
Health benefits of peanut butter/peanut butter benefits
If you are not one of the 1% of the population that is allergic to peanut, here are the peanut butter benefits:
1. Peanut butter for weight loss
Whether it is peanut butter or peanut itself, studies have shown that consuming any of the two can help control hunger and cause you to eat less.
This is because it improves satiety, thanks to its fiber, fat and protein content.
2. It lowers colon cancer
Studies showed that consuming peanut butter and peanut may help reduce the risk of colon cancer in women.
3. Peanut is good for your heart
Peanut butter contains lots of heart-healthy nutrients, including:
- Vitamin E
- Polyunsaturated fatty acids
- Monounsaturated fatty acids
However, you need to only eat the recommended amount of peanut butter if you don’t want to put on weight.
4. It lowers type 2 diabetes
Studies have found that consuming peanut and peanut butter can reduce the risk of diabetes.
5. Peanut butter for bodybuilding
Several fitness enthusiasts and bodybuilders add peanut butter in their diets for different reasons.
Although calorie amount will vary based on metabolic rate, activity level, and stature, the daily recommended calorie intake is around 1,600 and 2,400 calories per day for women. While the calorie intake recommended for men is up to 3,000 calories per day.
It is also an excellent source of protein, which is vital when it comes to bodybuilding and muscle repair. Spreading peanut butter on whole-grain bread will provide you with a more complete protein meal because the bread will give you amino acid methionine, which is not in peanut butter.
6. Reduces the risk of breast disease
Anyone eating peanut butter from a young age may reduce the risk of BBD (benign breast disease), which increases the risk of breast cancer.
A study revealed that consuming peanut and other nuts at any age may lower the risk of developing BDD at age 30. Even people with a family history of breast cancer had a significantly lower risk if the consume peanut butter.
7. It prevents gallstones
Two studies showed that individuals consuming five or more servings of nuts per week had a 25% to 30% lower risk of getting gallstones compared to people who never or rarely ate nuts. Technically, the peanut is classified as a legume, the peanut is considered nut for these studies.
8. It helps protect against memory impairment and Alzheimer’s disease
A study showed that people getting the most niacin from foods were 70% less likely to develop Alzheimer’s disease. Of course, the peanut is high in niacin.
9. Peanut is high in important nutrition
Peanut butter offers potassium and protein, which lowers the risk of high blood pressure, heart disease, and stroke. Its fiber content is also good for bowel health. It also contains magnesium, which fortifies your muscle and bone.
10. Excellent energy booster
Peanut packs protein and healthy fats, which provide you with plenty of calories to boost your energy.
11. You could prevent peanut allergy
A pregnant woman who eats peanut during pregnancy may lower the risk of her child having a peanut allergy.
If you have peanut allergies, you should avoid foods containing them.
Which peanut butter is best for me?
When you’re buying peanut butter, select one with just peanuts and few or no other ingredients. Avoid peanut butter brands containing salt, added oil and sugar, but you can add honey as a sweetener instead.
You can buy natural peanut butter from health food stores around you or online.
How to add peanut butter to your diet
It is easy to eat peanut butter. But be sure to consume only recommended quantity to avoid putting on weight. 2 tablespoons of peanut butter is around 200 calories. You can include peanut butter in your diet by:
- Dipping pear and apple slices into peanut butter for an easy snack
- Making your smoothies more filling by adding a spoonful of the nut butter.
- Spreading peanut butter on rice cakes and top with banana slices.
- Making a classic peanut butter and jelly sandwich, using the whole fruit, whole-grain bread, and low sugar jelly.
- Whipping up a Thai peanut dressing for salad, using lime juice, honey, soy sauce, and rice vinegar.
- Stirring peanut butter into warm oatmeal or yogurt.
The bottom line
Peanut butter nutrition can really be healthful if you enjoy it as part of a balanced diet. Rich in many nutrients like magnesium and protein, peanut butter may help protect your heart and manage blood sugar, as well as body weight.
But don’t eat too much peanut butter because it can increase your daily intake of calories, sodium, and saturated fat.
If you have a peanut allergy, you should avoid peanut butter.