Peanut butter is a popular ingredient in many meals, snacks, and desserts. It’s a great source of protein, healthy fats, and other nutrients. Unsalted, all-natural peanut butter typically has around 190 calories per two tablespoons. If the peanut butter has added sugar and hydrogenated oils, the calorie count can increase to around 200 calories per two tablespoons.
The calorie content of peanut butter also depends on the serving size. A single tablespoon of all-natural peanut butter contains around 95 calories, while a tablespoon of peanut butter with added sugar and hydrogenated oils contains about 100 calories.
In addition to calories, peanut butter is also a good source of several essential nutrients. Two tablespoons of all-natural peanut butter provide 8 grams of protein, 16 grams of fat, and 2 grams of fibre. Peanut butter is also a great source of vitamin E, magnesium, and potassium.
Peanut butter is a calorie-dense food, but it can still be a part of a healthy diet. When choosing peanut butter, opt for all-natural varieties without added sugar or hydrogenated oils. Limit your portion size to two tablespoons or less to keep your calorie intake under control.
Overall, peanut butter is a nutritious snack or ingredient for meals. The calorie content of peanut butter varies based on the type and serving size. Choose all-natural varieties without added sugar or hydrogenated oils, and limit your portion size to two tablespoons or less. You can also use peanut butter to increase the calorie content of meals or snacks.
Calories in Peanut Butter
The nutrient value of 100 g of peanut butter according to the United States Department of Agriculture (USDA) is as follows:
Energy: 594 kcal
Protein: 25 g
Total lipid (fat): 50 g
Carbohydrate: 21.9 g
Fibre: 9.4 g
Sugars: 3.12 g
Iron: 2.25 mg
Fatty acids, total saturated: 6.25 g
Health benefits of peanut butter
1. High in protein and low in carbs
Peanut butter is a great source of protein, containing about 8 grams of protein per 2 tablespoons. It also contains very few carbohydrates, making it a great choice for people looking to increase their protein intake while limiting their carb intake.
2. Rich in healthy fats
Peanut butter is rich in unsaturated fats, which are healthy fats that can help reduce cholesterol levels. In addition, peanut butter contains plenty of monounsaturated fats, which may help reduce inflammation and protect against heart disease.
3. High in vitamin E
Peanut butter is a good source of vitamin E, an antioxidant that helps protect cells from damage. Vitamin E may also help reduce the risk of certain types of cancer.
4. Rich in fibre
Peanut butter is a good source of fibre, which can help with digestion and help keep you feeling full longer. Fibre can also help reduce cholesterol levels and lower blood sugar levels.
5. Good source of iron
Peanut butter is a good source of iron, which is important for red blood cells and can help prevent anaemia. Iron is also important for a healthy immune system and can help reduce the risk of certain types of cancer.
What are the potential risks of peanut butter?
Peanut butter has long been a staple snack for many people and is a healthy choice. However, there are some disadvantages to eating peanut butter that should be considered before making it a regular part of one’s diet.
One of the biggest disadvantages of eating peanut butter is that it is high in fat and calories. While it is true that peanut butter contains good fats, such as oleic acid, these fats are still high in calories. Two tablespoons of peanut butter contain around 190 calories, 16 grams of fat (including 3.5 grams of saturated fat), and 7 grams of protein. If a person regularly consumes large amounts of peanut butter, they can quickly consume a large number of calories.
Another potential disadvantage of eating peanut butter is that it can be a choking hazard for small children. Peanut butter is sticky and can stick to the throat and cause choking if it is not chewed thoroughly.
Finally, those who are allergic to peanuts should avoid peanut butter at all costs. Peanut allergies can range from mild to severe and can even be life threatening. Those with known peanut allergies should always read food labels to ensure that the food they are consuming does not contain peanuts or peanut butter.
How can you add peanut butter to your diet?
Here are some ways in which you can add peanut butter to your diet:
1. Make peanut butter and banana smoothies.
2. Add a tablespoon of peanut butter to your oatmeal.
3. Spread peanut butter on whole wheat toast.
4. Make a peanut butter and jelly sandwich.
5. Add a tablespoon of peanut butter to your yoghurt.
6. Add a tablespoon of peanut butter to your salad dressing.
7. Make a peanut butter and honey sandwich.
8. Create a trail mix with peanuts, raisins, and peanut butter.
Frequently Asked Questions:
Which type of peanut butter is best?
The best type of peanut butter depends on personal preferences. Generally, organic and natural peanut butter is considered healthier than peanut butter that has added sugars and fillers.
Is it okay to consume peanut butter every day?
Yes, it is okay to eat peanut butter every day, as long as it is eaten in moderation.
What is the best time to eat peanut butter?
Health experts suggest consuming peanut butter at night for muscle growth and better sleep quality. Additionally, peanut butter is a good choice for snack times.
Is peanut butter good for anxiety?
Peanut butter may benefit people with anxiety as it is a source of healthy fats, proteins, vitamins, and minerals that may help regulate mood. However, it is important to note that no scientific evidence suggests that peanut butter directly reduces anxiety.
