Peanut butter nutrition facts: All you need to know
by Rahul Bhatia on Jan 06, 2023
James A. Garfield couldn’t have been more right than when he said “Man cannot live by bread alone; he must have peanut butter.” Nothing is too difficult for a tablespoon of peanut butter to fix. Right? It's something about the way it melts and lingers on the roof of the mouth. A huge dollop of peanut butter is all you need to fulfill a sweet appetite, whether slathered on freshly toasted bread or paired with jelly for a perfectly good sandwich. But then you get older and start studying everything you eat and being concerned about your health. You tend to distrust and question this old favorite snack, because how could something so delicious be healthy? So, without further ado, let's dive into this post to learn all you need to know about peanut butter nutrition facts.
Is eating peanut butter healthy?
Peanut butter is one of the healthiest options for those who follow a plant-based diet. Peanut butter is a fantastic choice for people looking to enhance their protein intake. In addition to having a considerable quantity of protein, peanut butter also has essential vitamins and minerals such as vitamin B-6, niacin, zinc, folate, magnesium, potassium, and phosphorus. Iron, riboflavin, thiamine, copper, manganese, and pantothenic acid are additional nutrients. When consumed in moderation, peanut butter is the whole shebang. It controls blood sugar levels and lowers the chance of breast diseases, among other things. Additionally, it's known that eating peanut butter lowers cholesterol levels. It also aids in body mass maintenance, weight gain, and weight reduction.
Is peanut butter a healthy fat or protein?
Peanut butter is a rich source of protein and is full of heart-healthy fats. For vegetarians trying to increase their protein intake, it can be helpful. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber. 100 grams of peanut butter have a substantial 588 calories. All three types of fats—monounsaturated, polyunsaturated, and saturated—are present in peanut butter.
Is peanut butter a carb or protein?
All three primary macronutrients are present in peanut butter. It is, therefore, an adequately balanced energy source. Peanut butter includes the following nutrients in 100 grams:
- Carbohydrates: 22 grams of carbohydrates (14% of the calories), 5 of which are fiber
- Protein: 22.5 grams, or 14% of the calories, contain protein, which is a significant amount compared to most other plant-based diets.
- Fat: 51 grams of fat, or almost 72% of the total calories
As a substantial source of plant-based protein, peanut butter contains about 25% protein. There are merely 20% of carbohydrates in pure peanut butter. Therefore, it is appropriate for a low-carb diet.
Calories in 1 tablespoon of peanut butter
One tablespoon of peanut butter has 94 calories. A breakdown of these calories shows that 72% of the calories in peanut butter are fat, 12% are carbohydrates, and 16% are protein.
Peanut butter benefits
Peanut butter helps with weight loss and maintenance. It contributes to maintaining muscle mass. Resveratrol, an antioxidant found in peanuts, has been shown in studies to reduce cardiovascular inflammation, lower blood pressure, improve circulation, and relax blood vessels. Additionally, it lessens the LDL oxidation that causes coronary artery disease and arterial hardening. People who consume foods high in niacin, or vitamin B3, such as peanuts, are less likely to acquire Alzheimer's disease or other memory impairments. To keep strong bones, a nutritious protein such as peanut butter should be a regular part of your diet. It has been demonstrated that peanuts and peanut butter aid in improving blood sugar regulation and lowering the chance of developing diabetes. Being a rich source of vitamin E, peanut butter helps maintain healthy skin and improves hair quality.
Does peanut butter raise cholesterol?
There is no cholesterol in peanut butter. While peanut butter contains saturated fat, it is also high in unsaturated fats. Because of this, peanut butter is a heart-healthy snack. Monounsaturated fats have been found in studies to lower LDL cholesterol and protect the heart. This type of fat is abundant in peanut butter.
What are the side effects of eating peanut butter every day?
Peanut butter has a high-calorie content per serving. Excessive use of peanut butter daily may result in undesired weight gain. While the majority of the fat in peanut butter is pretty healthy, peanuts do include some saturated fat, which can cause heart problems if eaten in excess. Peanuts and peanut butter include a significant amount of phosphorus, which might interfere with your body's absorption of minerals like zinc and iron.
What is the best time to eat peanut butter?
According to several dietitians, the optimal time to have peanut butter with breakfast is in the morning. This is because eating peanut butter in the morning may increase metabolism. Furthermore, eating peanut butter for breakfast can help you lose weight by keeping you satiated for longer. Eating peanut butter between meals is well known to help you gain muscle and lose fat. Eating peanut butter first thing in the morning is always preferred because it offers you more energy.
Can I lose weight by eating peanut butter?
Peanut butter is high in soluble and insoluble dietary fibers, which have been related to a lower body mass index (BMI). It also promotes regular bowel motions and alleviates constipation. Furthermore, the high protein content of peanut butter aids in boosting satiety and reducing food intake throughout the day, preventing overeating at meals and bingeing on junk food. Peanut butter's monounsaturated fats keep you satiated for extended periods of time. Eating peanut butter in moderation aids in weight management.
Does peanut butter raise blood sugar?
Peanuts and peanut butter are both low GI and GL foods due to their high fiber, protein, and beneficial oils, which help manage blood sugar levels. According to a study, those with type 2 diabetes as well as those who are healthy can benefit from peanuts' blood sugar-regulating benefits. Peanuts and peanut butter have been shown to help lower blood sugar spikes when consumed with carbs or foods with a high glycemic index.
Is peanut butter anti-inflammatory?
Peanuts and peanut butter are anti-inflammatory. Linoleic acid, a type of omega-6 fatty acid present in peanuts, has been shown to lower inflammation and is therefore considered anti-inflammatory. Foods with low glycemic loads have also been proven to reduce inflammation. Fortunately, peanut butter has a low glycemic index and a high concentration of anti-inflammatory compounds. According to one study, a low magnesium intake is connected with an increased risk of inflammation. Consuming peanuts and peanut butter daily raises blood magnesium levels.
Who would have guessed that indulging in such a delicious spread would actually help you in so many amazing ways? Pure peanut butter is high in healthy fats. Peanut butter contains antioxidants such as p-coumarin and resveratrol. Although peanut butter is high in many beneficial vitamins and minerals, it is also high in calories. It is absolutely acceptable to include reasonable amounts of peanut butter in a healthy diet. Remember that 2 tablespoons of peanut butter per day are recommended to reap the full benefits of peanut butter.
Frequently Asked Questions (FAQs)
Is peanut butter good for you?
Peanut butter is one of the healthiest foods to incorporate into your diet. It is high in nutrients, vitamins, and minerals. Peanut butter benefits everyone, from children to individuals trying to reduce weight or build muscle. Peanut butter is a delightful yet nutritious treat for everyone when consumed in moderation.
Is peanut butter keto diet friendly?
Peanut butter is low in carbohydrates and high in fiber and healthy fat. Peanut butter is a well-balanced meal that can be included in keto diets due to its composition.
Which peanut butter is good for me?
Alpino peanut butter is a great option for anyone looking to include peanut butter in their diet. Also, a wide range of products from high protein peanut butter to organic peanut butter and even jaggery peanut butter and dark chocolate peanut butter, etc. is available to suit every need. These products are non-GMO and gluten-free and have zero trans fat. Alpino products are manufactured under US FDA, APEDA, BRC and FSSAI-certified facility under strict quality control.
Is peanut butter sugar-free?
Peanut butter has added sugar in it. However, Alpino offers a number of options for peanut butter with no added sugar like organic peanut butter with crunch and smooth, and jaggery peanut butter, etc.