Peanut Butter: Nutrition Facts and Health Benefits

Peanut butter can be a healthy part of a balanced diet—just a small amount packs plenty of protein, healthy fats, and essential vitamins and minerals. It can be a good source of energy and may benefit heart health.

However, some brands have added sugar, salt, and unhealthy oils, which may make it a junk food and reduce its health benefits.

It is extremely important to know your allergy status and take precautions before consuming peanuts or peanut-based products.

What is peanut butter?

Peanut butter is a protein-packed spread popular around the world. It’s made of ground peanuts—often roasted first—blended into a thick paste. This process provides a rich peanut flavor and a good source of nutrients.

This butter can be incorporated into a variety of foods, such as sandwiches, smoothies, or breakfast foods, making it a nutritious and delicious choice.

Potential benefits of peanut butter may include controlling blood sugar and cholesterol and promoting heart health. The monounsaturated fats and polyunsaturated fats in peanuts are beneficial for the heart because they increase “good” cholesterol (HDL) and help lower “bad” cholesterol (LDL).

Additionally, peanut butter is a good source of fiber and protein, which may help keep blood sugar stable and improve overall heart health. To reap these benefits, it’s best to choose peanut butter that’s less-processed and without added sugars and unhealthy fats.

Nutrition of peanut butter

According to peanut butter nutrition information, 2 tablespoons (32 grams) of smooth peanut butter contains 190 calories, 16 grams of fat, 8 grams of carbohydrates, 2 grams of fiber, and 7 grams of protein. Peanut butter contains a good amount of folate, potassium, vitamin E, and B vitamins in addition to healthy fats. Additionally, salt may be added, which can increase the total sodium content. Therefore, it is important to check the ingredients and eat a balanced amount when consuming peanut butter.

Two tablespoons (32 grams) of natural peanut butter includes:

• Calories: 190
• Protein: 7 grams
• Fat: 16 grams
• Carbohydrates: 8 grams
• Fiber: 3 grams
• Sugar: 1 gram

Peanut butter is an excellent source of:

• Vitamin E
• Niacin (vitamin B3)
• Manganese
• Vitamin B6
• Magnesium

Pure peanut butter is a good source of healthy fats, consisting mainly of monounsaturated and polyunsaturated fats. While some people have been worried about its omega-6 linoleic acid content, the fact is that there is limited evidence to justify these concerns.

Omega-6 linoleic acid is an essential fat that is important for normal body functions, and for most people it can be a part of a healthy fat intake.

This butter are a good source of protein, with protein content accounting for 22-30% of total calories. This makes them an excellent source of plant-based protein. The proteins found in abundance in peanuts butter , arachin and conarachin, can cause severe allergic reactions in some people, which can be life-threatening. Therefore, it is important for people who are allergic to peanuts to completely avoid peanuts and their products.

Peanut butter benefits

Supports a healthy heart

Peanut butter provides several beneficial nutrients for heart health:

Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids: These are good fats that are beneficial for heart health.

Niacin (vitamin B3): It may help control cholesterol levels and improve blood circulation.

Magnesium: Plays an important role in keeping heart muscle healthy and controlling blood pressure.

Vitamin E: An antioxidant that helps protect heart cells from damage and helps maintain healthy blood vessels.

The presence of these nutrients makes peanut butter a healthy option for the heart, provided it is eaten in moderation.

Weight loss

Peanuts and other nuts can help with weight management, and the reason lies in their nutritional content:

Protein: Peanuts are rich in protein, which increases the feeling of fullness. Protein makes food more satisfying and helps reduce hunger.

Fat: Although peanuts contain fat, these fats are mainly monounsaturated and polyunsaturated fatty acids, which are beneficial for health. The presence of fat contributes to increasing the feeling of fullness, making you feel full for a longer period of time.

Fiber: Peanuts contain high amounts of fiber, which helps food to digest for a longer period of time. This makes you feel full for a longer period of time and not feel hungry frequently.

Full of vitamins and minerals

All the nutrients make peanuts a complete and nutrient-rich food that can be beneficial for the overall health of the body.

• B vitamins (such as B6 and biotin)
• Copper
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Vitamin E
• Vitamin K

Reduced risk of diabetes

Oleic acid is a monounsaturated fatty acid found in peanuts and other nuts. It may improve insulin sensitivity, which means the body’s cells become more responsive to insulin. This may help keep blood sugar levels stable and reduce the risk of type 2 diabetes.

Conclusion

Peanut butter is rich in nutrients and contains protein, fiber, vitamins (such as vitamin E) and minerals (such as magnesium, phosphorus, and potassium). All of these elements are important for your health.

However, this butter is also relatively high in calories, as it contains a lot of fat. So, if you are watching your calorie intake, you should consume it in moderation.