Peanut Butter Nutrition Facts And Health Benefits
Peanut butter is one of the most popular foods in the United States, with an average consumption of three pounds per American per year. It is also one of the least expensive sources of plant protein.
Peanut butter is high in fat and calories. Just 2 tablespoons deliver a quarter of your recommended daily intake of fat, some of it saturated. Moreover, peanuts are one of the eight most common food allergens in the United States, affecting 1.4% of the population .
Even so, peanut butter’s nutritional benefits most often outweigh its drawbacks, particularly for people who don’t get enough protein in their diets.
Potential Risks Of Peanut Butter
Peanut butter is rich in a variety of nutrients â but itâs also rich in calories and fat. While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems.
Commercial peanut butter brands often have added sugars, oils, and fats. For the best health benefits from peanut butter, look for all-natural products without these added ingredients.
Peanut butter can be a great addition to your diet if you limit your portions to the recommended amount. Some possible health risks of peanut butter include:
Some people have peanut allergies, which can be fatal in some cases. Avoid all peanut products if you have a peanut allergy.
High in Calories
Peanut butter contains a high amount of calories per serving. Make sure to moderate your portions to avoid unwanted weight gain.
High in Fat
While most of the fat in peanut butter is relatively healthy, peanuts also contain some saturated fat, which can lead to heart problems when consumed in excess over time.
Peanuts are high in phosphorus, which can limit your bodyâs absorption of other minerals like zinc and iron. If you are deficient in these minerals, a diet high in phosphorus can worsen this condition.
May Help Reduce Risk Of Heart Disease
Evidence that peanuts or peanut butter can reduce the risk of heart disease is mixed. For example, the FDA noted that eating 1.5 ounces of nuts per day may be beneficial to the heart, but not that it could prevent heart disease.
Some scientists disagree. A 2016 review of studies from France suggested that an antioxidant in peanuts, known as resveratrol, can reduce cardiovascular inflammation and relax blood vessels, increasing circulation and lowering blood pressure.
Resveratrol has also been shown to decrease LDL oxidation, which contributes to the development of atherosclerosis and coronary artery disease.
Consuming 2 ounces of nuts per week may have a cardioprotective effect if used as part of a low-fat diet with routine exercise.
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More Information About Peanut Butter
Peanut butter has a relatively high caloric value. A typical serving size of butter contains about 87 calories, while a typical serving of peanut butter contains about 200 calories. You may have noticed that peanut butter is often marketed as a healthy alternative to butter. But this doesnt make it more healthy. In fact, a recent study found that a tablespoon of peanut butter has nearly half the amount of saturated fat as a tablespoon of butter. If youre looking to cut back on calories in your diet, you may want to try almond butter, which has a much lower caloric content.
How Many Calories Are In Celery And Peanut Butter
If you love peanut butter like me, its hard to limit your portions to one serving! Simply piling peanut butter onto a spoon can be deceiving, and youll be eating a lot more calories than you think.
A two inch size slice of celery weighed 11 grams. Therefore, the total stick only contained 2 calories.
About one teaspoon of peanut butter fit on that one stick of celery. This depended on how wide the openeing was for each stick. some of my celery had the narrowest well to fill the peanut butter into, while other pieces had a huge section.
Either way, I tried to get 1 teaspoon of peanut butter into the celery. This weighed in at 6 grams of peanut butter, making the peanut butter portion of my snack, 34 calories, 1.5 grams of protein, 0.6 grams carbs, and 2.8 grams of fat.
So, combining the two together gave me, 36 calories, 2 grams protein, 0.9 grams carbs, and 3 grams of fat.
I also use almond butter to make this snack. But this has the same amount of calories.
To completely lower the fat and calories however, peanut butter powder is a terrific option! Using peanut butter powder, I was able to get only 14 calories, zero fat, and 1 gram of protein, and 1 gram of carbs.
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How Many Calories Are In A Tablespoon Of Unsweetened Peanut Butter
Unsweetened Unsalted Peanut Butter contains 3g total carbs, 2g net carbs, 8g fat, 3g protein, and 90 calories.
How many calories are in a tablespoon of natural peanut butter?
One tablespoon of peanut butterwhich clocks in at 96 caloriesprovides just 3.5 grams of protein, 8 grams of fat, and 3.5 grams of carbs. But just because peanut butter is not the protein powerhouse you may have thought doesnt mean you should skip it. In fact, its just the opposite.
How many calories are in a teaspoon of unsweetened peanut butter?
Calories: 188. Total fat: 16 grams. Saturated fat: 3 grams. Carbs: 7 grams.
How many calories are in a tablespoon of sugar free peanut butter?
|For a Serving Size of 1 tablespoon
|How many calories are in Sugar-Free, Crunchy Peanut Butter? Amount of calories in Sugar-Free, Crunchy Peanut Butter: Calories 100
|Calories from Fat 67.5
|% Daily Value *
How many calories is 1/2 tbsp of peanut butter?
There are 47 calories in a 1/2 tablespoon of Peanut Butter.
May Help In Muscle Building
Magnesium is a critical nutrient in muscle management and strength building. A single serving of peanut butter contains anywhere from 14% to 16% of magnesium, making the food a beneficial dietary addition for a strength routine. Protein is also important in muscle-building, and peanut butter provides that too.
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What Do I Use To Make Low
1. Defatted peanut powderI have been using this PB2 Peanut Powder for years . I love being able to enjoy the taste of peanut butter with a fraction of the calories. So thats what I use to make this low-calorie, low-fat peanut butter2. Garbanzo beansWhy in the world would I add garbanzo beans to my peanut butter right? well, let me explain. The beans add volume to this recipe, in a good way. Defatted peanut powder is not cheap and with the rate Im consuming it, its gone pretty fast. So, I thought adding beans will stretch it out a bit. Besides, beans are healthy and contain fiber and protein as well.Do the beans make it tastes weird? The answer might be subjective I think. I dont think it is. There may be a hint of beans there, but I dont mind it that much because the aroma and taste of peanut butter are still there IMHO. For those who dont like beans, you will not like the idea of course!3. WaterI use water to adjust the consistency. I like it thick but still spreadable. Besides, water doesnt contribute any calories here4. ErythritolI use erythritol to sweeten the peanut butter slightly5. SaltThis is optional. You can add a pinch or suit your taste
Which Peanut Butter Is Best
When selecting a peanut butter product, look for one that contains just peanuts and few or no other ingredients.
Some peanut butter brands will contain other ingredients, such as sugar, salt, and added oils. Avoid these where possible. Try adding a little honey to peanut butter dishes as a sweetener instead.
It is normal for pure peanut butter to separate into solid and liquid form. Stir the contents thoroughly, and the consistency will return to normal.
To stop the peanut butter going off, store it in the refrigerator.
Eating more peanut butter is easy. Sometimes, it can be too easy so be sure to be mindful of your intake to avoid eating more calories than you may need in a day. Remember 2 tbsp of peanut butter is close to 200 calories.
People can include peanut butter in their diets by:
- Making a classic peanut butter and jelly sandwich, using whole fruit, low sugar jelly, and whole-grain bread.
- Spreading peanut butter on rice cakes and top with banana slices.
- Whipping up a Thai peanut dressing for salads, using lime juice, rice vinegar, soy sauce, and honey.
- Adding a spoonful of the nut butter to smoothies to make them more filling.
- Dipping apple and pear slices into peanut butter for an easy snack.
- Stirring peanut butter into yogurts or warm oatmeal.
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What Fruit Can You Eat On Keto
9 Nutritious Keto-Friendly Fruits Avocados. Though avocados are often referred to and used as a vegetable, theyre biologically considered a fruit. Watermelon. Watermelon is a flavorful and hydrating fruit thats easy to add to a ketogenic diet. Strawberries. Lemons. Tomatoes. Raspberries. Peaches. Cantaloupe.
Is It Ok To Eat Peanut Butter Everyday
Peanut butter is rich in a variety of nutrients but its also rich in calories and fat. While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems. Commercial peanut butter brands often have added sugars, oils, and fats.
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Does Peanut Butter Have A Lot Of Sugar In It
Takeaway. Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
What Is The Best Peanut Butter For Keto
Best Keto Peanut Butter Brands 365 Everyday Value, Organic Creamy Peanut Butter. Net Carbs: 4 grams per serving. Classic Peanut Butter by Justins. Net Carbs: 5 grams. Teddie All Natural Peanut Butter, Super Chunky. Net Carbs: 4 grams. Crazy Richards Creamy Peanut Butter. Spread The Love NAKED Organic Peanut Butter.
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How Much Protein Is In Peanut Butter
Peanut butter is a staple in many American diets, as it is inexpensive and a great source of protein. Its also packed with important nutrients, including protein and iron. To find out how much protein is in peanut butter, you simply need to divide the amount of protein in 1 ounce of peanut butter by 2.8. So, in this example, there are 18 grams of protein in one ounce of peanut butter.
Reducing The Risk Of Breast Disease
Eating peanut butter, especially from a young age, may reduce the risk of benign breast disease , which increases the risk of breast cancer.
A study in the journal Breast Cancer Research and Treatment, reports that eating peanut butter and nuts at any age may result in a lower risk of developing BDD by age 30.
The researchers examined the data for over 9,000 schoolgirls in America. Other types of pulses, such as beans and soy, along with vegetable fats and other nuts, may also offer protection from BBD.
Even those with a family history of breast cancer had a significantly lower risk if they ate peanut butter and these other foods.
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Other Benefits Of Peanut Butter
Two tablespoons of peanut butter supply vitamins and minerals, too. Most notable among its vitamin content are niacin , with about 22 percent of the daily value , and vitamin E, with 10 percent. Your body requires niacin to turn food into energy and to support nerve health, while it uses vitamin E to boost immunity and fight off viruses, among other functions.
Among the minerals in peanut butter, youll find rich amounts of magnesium, phosphorus, copper and manganese. You need magnesium and phosphorus to build bones, and copper and manganese are part of your bodily enzymes.
Peanut butter has benefits for heart health, as well. A study published in the Journal of the American College of Cardiology in 2017 found that eating peanuts and tree nuts two or more times a week reduced risk of total cardiovascular disease by 13 to 19 percent and coronary heart disease by 15 to 23 percent.
How Many Calories In A Tablespoon Of Peanut Butter
A tablespoon of peanut butter contains about 80 calories. You can also buy canned or powdered peanut butter that contains less fat, which contains fewer calories per serving. Peanut butter is an easy to make and nutritious food. A good diet can help people lose weight and stay healthy. There are a number of ways that peanut butter can help. It can help with digestion, because it contains protein and fiber. It can also help reduce the risk of heart disease, as it contains healthy fats. A serving of peanut butter can also be an easy way to add protein to a diet. According to the National Peanut Board, a single tablespoon of peanut butter contains around 6 grams of protein. This is nearly half of the recommended daily intake of protein.
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Can You Eat Just Peanut Butter
Peanut butter is one of the most popular foods in the world. Its delicious and high in protein. Its also high in calories, so if youre trying to lose weight, peanut butter can be a problem. Some companies make peanut butter with fewer calories, but it can still be an issue. The easiest way to lose weight is by exercising more and eating less, but that doesnt work for everyone. So, the next best thing is to replace some of your regular foods with healthier alternatives. This is where peanut butter comes in. Just 1 tablespoon of peanut butter has as many calories as 1 tablespoon of regular peanut butter. You could replace regular peanut butter with almond butter, sunflower seed butter, or even a protein bar.
Calories In A Tablespoon Of Peanut Butter
From crunchy to creamy and from unsalted to flavored, seemingly endless variations exist for this classic nut spread. First developed in the 1890s, peanut butter has become a dietary staple of most school-aged children, and is found in many snacks and desserts. Keep in mind that the caloric density of peanut butter will enable you to incorporate this tasty spread into your diet without overshooting your daily calorie needs.
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Natural Peanut Butter With Oil On Top
I think most people know this is the most nutritious choice. After all, youre eating nothing but ground up peanuts and perhaps a bit of salt. Each two-tablespoon serving gets you about 7g of protein. When you consider that were aiming for at least 20g at every meal, its a good start. Pair it with a glass of milk , a slice of whole-grain bread , and youre there.
But what about all of that fat, people ask? If youve been paying attention since the 90s, youll know that eating fat is fine. Peanut butter is mostly unsaturated fats, which can actually lower cholesterol . Its also a good source of other nutrients, including the B vitamin niacin, magnesium, zinc, potassium, and manganese.
What about the salt/sodium? If you like salt-free natural peanut butter like Presidents Choice Blue Menu Just Peanuts, Costcos Kirkland, or Kraft All Natural, thats great. If not, keep it in perspective. The amount of salt added to peanut butter is small: It works out to just 110mg of sodium per two tablespoons . Hopefully the rest of your diet is low enough in processed and restaurant foods that you have room for that.
A few tips to help with the pesky stirring problem of natural PB:
If you like natural peanut butter, go with it. If not, give it a try. You might develop a taste for it. But if you really, really dont like it, your next best option is a bit of a tossup.
Storage And Food Safety
Because it doesn’t contain any stabilizers, the natural oils in natural peanut butter can separate from the solids and need to be stirred back in before eating. This also means that natural peanut butter should be kept in the refrigerator since the oils can spoil and turn rancid at room temperature.
The average shelf life of natural peanut butter is two to four months in the pantry and three to six months if refrigerated. Regular peanut butter can be stored in the pantry or refrigerator for up to one year.
Sight is usually the best way to tell if peanut butter has gone bad. If it has become darker, harder, or drier, it is best to toss it. If peanut butter has lost its buttery aroma or smells off, it is better to throw it out regardless of its use-by date.
Never eat peanut butter with any signs of discoloration or mold. One type of mold common to peanut butter, called aflatoxin, is classified as a carcinogen. Animal studies have shown that long-term exposure to aflatoxin can increase the risk of liver cancer and other types of cancer.
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How Many Calories Are In A Tablespoon Of Peanut Butter
Peanut butter is a popular food item, with many people eating it on a regular basis. It is also a super-healthy food that has lots of nutrients and is a great source of protein. However, you may not know how many calories are in a tablespoon of peanut butter. This information can help you make the right decision when buying peanut butter, and you can also use it to determine how many calories you should eat in a day.