Peanut butter is a pantry staple in many households around the world. The sweet and salty spread is delicious, filling and easy to enjoy on its own or with other food.
Peanut butter, made from ground roasted peanuts, is often hailed for being packed with protein and other nutrients. But is peanut butter actually good for you? And is it OK to eat every day?
Peanut butter nutrition
The nutritional content of peanut butter will vary slightly depending on the brand and type. According to the U.S. Department of Agriculture, one serving (two tablespoons) of the of the standard, store-bought smooth peanut butter provides the following:
- 191 calories
- 7g of protein
- 16g of fat
- 7g carbohydrates
- 1.6g fiber
- 3g sugar
One serving of peanut butter also provides 16mg calcium, 54mg magnesium, 28 micrograms folate, and 136mg sodium, Frances Largeman-Roth, a registered dietitian nutritionist, tells TODAY.com.
The serving size for peanut butter is two tablespoons, says Largeman-Roth, which is enough to spread on a sandwich or eat with an apple or banana, for example.
The majority of peanut butter brands are gluten-free and vegan, but always check the labels to be sure.
Health benefits
Peanut butter provides a number of benefits, especially when eaten as part of a balanced, healthy diet. First, it’s an accessible, inexpensive plant-based protein source, says Largman-Roth. One serving provides 7 grams of protein.
Healthy adults should consume 0.8 grams of protein per kilogram of body weight daily — for the average adult that’s about 50 grams to meet the basic nutrition needs, TODAY.com previously reported.
In addition to protein, peanut butter provides plenty of healthy fats. “The majority of the fat that peanuts (and peanut butter) contain is heart-healthy monounsaturated fat,” Largman-Roth explains.
Peanut butter is also a very satiating food, which means it can help you feel more full and satisfied for longer, especially when added to other foods, Largman-Roth says.
The sweet and salty…
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