Peanut Butter Nutrition Facts
Peanut Butter Nutrition Facts

27 Perfect Peanut Butter Nutrition Facts

By Madeline Thatcher, Associate Writer
Published October 2, 2019
  • A recommended serving of peanut butter is two tablespoons (28.6 grams).[5]
  • Peanut butter is relatively high in protein, with 7.02 grams of it per serving. That's 15% of the recommended daily protein intake for women and 12% for men.[5]
  • Peanut butter contains a variety of nutrients and vitamins that give your body energy and keep it healthy, including magnesium, phosphorous, zinc, niacin, and vitamin B-6.[5]
  • Peanut butter and olive oil have a similar unsaturated to saturated fat ratio; this particular balance helps keep your heart healthy.[5]
  • Eating peanuts or peanut butter can help you lose weight; nuts keep you feeling full longer, leading to less snacking and greater weight loss.[5]
  • For those wishing to increase muscle mass, peanut butter's high protein and calorie content can do the trick by providing the necessary energy to complete tiring, muscle-building workouts.[5]
  • Peanut Butter Legumes
    Peanuts are more closely related to beans than walnuts or almonds.
  • Peanuts are not actually nuts; they're legumes. Other legumes include peas, beans, and lentils.[2]
  • Peanut butter can help maintain a healthy blood sugar level since it is low in carbohydrates and can be made without added sugar.[5]
  • In one study, young girls who ate peanut butter or other nuts had a lower chance of contracting benign breast disease, a condition that has been linked to a higher risk of breast cancer.[5]
  • Although peanuts are high in protein, they do not contain significant amounts of the amino acid methionine. To create a truly ultimate peanut butter snack, try spreading it on a piece of wholegrain bread.[2][5]
  • Eating peanut butter five times a week helped women in one scientific study decrease their chance of contracting type 2 diabetes.[2]
  • Man cannot live by bread alone; he must have peanut butter.

    - James A. Garfield

  • A 100-gram serving of peanut butter contains 558 calories, so while its health benefits are many, moderation is key to maintaining a healthy weight.[2]
  • Peanut butter has lots of antioxidants; one of these is p-coumaric acid, which is currently being used to treat arthritis in rats (and potentially, in the future, humans).[2]
  • Since peanuts grow underground, they can be subject to a mold called Aspergillus. While processing peanuts drastically lowers the carcinogenic effects of this mold, it has been known to cause cancer.[2]
  • Peanut Butter Infant Allergy
    Giving your baby peanut butter early on can actually help prevent allergies.
  • Introducing babies to peanut butter very early—around the six-month mark—drastically reduces their risk of acquiring a peanut allergy.[1]
  • Powdered peanut butter may seem like a tempting, lower-calorie option. However, while the ground stuff may be lower in fat, it also has less healthy fat too, meaning it's better to stick with traditional peanut butter for full nutrition benefits.[3]
  • In 1895, Dr. John Harvey Kellogg created peanut butter as a protein supplement for people who could not eat solid food.[8]
  • The JIF peanut butter brand has the lowest calorie count, with 190 calories in a two-teaspoon serving. Laura Scudder's Natural Style Reduced Fat Peanut Butter and the Smart Balance Omega Natural Peanut Butter brands tie for second with 200 calories per two-teaspoon serving.[6]
  • In order to preserve freshness, all-natural peanut butters should be stored in the refrigerator.[6]
  • Peanut butter brands with lower sodium and sugar also have better flavor, as the taste of the roasted peanuts isn't masked by additional ingredients.[7]
  • Low-fat peanut butter actually has the same amount of calories as the full-fat version; manufacturers have to add several additional ingredients to make up for the missing fat, which contributes to the overall calorie count.[7]
  • Peanut Butter All Natural
    All-natural peanut butter will have the most peanut-y flavor since it won't be masked by added sugar or oil.
  • Pure peanut butter that contains no added salt, sugar, or oil will often separate in the jar, a good sign when shopping at the grocery store that the brand is all-natural.[5]
  • Diets high in monounsaturated fats, like those found in peanut butter, have been linked to a decrease in belly fat.[7]
  • The feeling of "indulgence" when consuming high-fat foods helps dieters stay consistent on their eating plans, which makes a moderate amount of peanut butter a good option for those looking to lose weight.[7]
  • Roasted peanuts have the same level of antioxidants as strawberries and blackberries.[4]
  • Roasted peanuts have a unique flavor that cannot be found in other foods, although potato chips, cocoa, and coffee have all been found by researchers to be similar.[4]
  • Most peanut butter manufacturers use "runner" peanuts, one of the four types of peanuts grown in the United States. While these are the most bland of the four strains, their flavor can be tweaked with oil, salt, and sugar, ensuring a consistent taste across the brand.[4]
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