Peanut Butter nutrition

Peanut butter is a nutrient-dense food, providing a range of macronutrients and essential vitamins and minerals. Here's a detailed breakdown of its nutritional content for a standard 2-tablespoon serving (approximately 32 grams):

Calories

• 188–200 calories: Peanut butter is calorie-dense due to its high fat content, making it a good source of energy.

Macronutrients

1. Fats (Total: ~16 grams)

   • Unsaturated fats (healthy fats): Most of the fat in peanut butter is unsaturated, beneficial for heart health.
   • Saturated fats: Contains a smaller amount (about 3.3 grams per serving). While too much saturated fat can be harmful, peanut butter’s overall fat profile is considered heart-healthy.

2. Protein: ~8 grams

   • Peanut butter is a good source of plant-based protein, important for muscle repair and growth.

3. Carbohydrates: ~6 grams

   • Sugars: Typically, around 1-3 grams (depending on added sugar).
   • Fiber: About 2 grams, promoting digestive health.

Vitamins and Minerals

Peanut butter is rich in several essential nutrients:

• Vitamin E: ~15% of the Recommended Daily Intake (RDI) – a powerful antioxidant.
• Magnesium: ~12% of the RDI – supports muscle function and bone health.
• Potassium: ~7% of the RDI – helps regulate blood pressure and fluid balance.
• Niacin (Vitamin B3): ~24% of the RDI – important for converting food into energy.
• Folate (Vitamin B9): Helps with DNA synthesis and repair, crucial during pregnancy.

Additional Compounds

• Antioxidants: Peanut butter contains antioxidants like p-coumaric acid, which helps neutralize harmful free radicals in the body, reducing oxidative stress and potential cell damage.
• Phytosterols: These plant compounds can help lower cholesterol levels and improve heart health.

Health Benefits

1. Heart Health: Thanks to its healthy fats and magnesium content, peanut butter can help reduce the risk of heart disease when consumed in moderation.
2. Weight Management: Peanut butter is filling and can promote a feeling of fullness due to its fat and protein content, helping with appetite control.
3. Blood Sugar Control: Its low carbohydrate content and the presence of healthy fats make peanut butter a suitable snack for maintaining stable blood sugar levels.

Considerations

• Added sugars and oils: Some commercial peanut butters contain added sugars and hydrogenated oils, which may not be as healthy. It’s best to opt for natural or sugar-free peanut butters when possible.
• Allergies: Peanut butter is a common allergen, and individuals with peanut allergies should avoid it.

Typical Nutrition Label for 2 Tablespoons (~32g)

Nutrient	Amount
Calories	188-200 kcal
Total Fat	16g
Saturated Fat	3.3g
Cholesterol	0mg
Sodium	~150mg
Total Carbohydrate	6g
Dietary Fiber	2g
Sugars	1-3g
Protein	7-8g
Vitamin E	15% of RDI
Magnesium	12% of RDI
Potassium	7% of RDI
Niacin (B3)	24% of RDI

Natural peanut butter, without added sugars or oils, is generally considered the healthiest option.