The Nutritional Value of Natural Peanut Butter
Natural peanut butter is made by grinding roasted peanuts into a smooth paste. It is an excellent source of several essential nutrients, including:
- Protein: 8.3 grams per 2 tbsp serving
- Fat: 17 grams per 2 tbsp serving (mostly monounsaturated and polyunsaturated fats)
- Carbohydrates: 7.2 grams per 2 tbsp serving
- Fiber: 2.9 grams per 2 tbsp serving
- Sugar: 1.7 grams per 2 tbsp serving
Natural peanut butter is also a good source of vitamins and minerals, such as:
- Vitamin E: 10.1 mg (67% of the Daily Value)
- Niacin: 4.8 mg (24% of the Daily Value)
- Magnesium: 56 mg (14% of the Daily Value)
- Phosphorus: 93 mg (9% of the Daily Value)
- Zinc: 1.1 mg (7% of the Daily Value)
Health Benefits of Natural Peanut Butter
In addition to being a nutritious food, natural peanut butter offers several health benefits, including:
- Improved heart health: The monounsaturated and polyunsaturated fats in peanut butter help lower LDL (bad) cholesterol and raise HDL (good) cholesterol, which can reduce the risk of heart disease.
- Reduced risk of type 2 diabetes: The fiber in peanut butter helps slow the absorption of sugar into the bloodstream, which can help prevent spikes in blood sugar levels and reduce the risk of type 2 diabetes.
- Weight management: Peanut butter is a satisfying food that can help you feel full and reduce your overall calorie intake. It is also a good source of protein, which helps build and maintain muscle mass.
- Improved cognitive function: The nutrients in peanut butter, such as vitamin E and niacin, are important for brain health. Studies have shown that peanut butter consumption may help improve cognitive function and reduce the risk of Alzheimer's disease.
Tips for Incorporating Natural Peanut Butter into a Healthy Diet
Natural peanut butter can be enjoyed in various ways, such as:
- Spread on whole-wheat toast or crackers
- Added to oatmeal or yogurt
- Used as a dip for fruits and vegetables
- Mixed into smoothies or shakes
- Used as a marinade for chicken or fish
When choosing natural peanut butter, look for brands that contain no added sugar or hydrogenated oils. You can also make your peanut butter at home to control the ingredients and ensure the highest quality.
How many calories are in Natural Peanut Butter?
Each 2 tbsp of Natural Peanut Butter contains 200 calories.
Natural Peanut Butter Nutritional Information
| Nutrient | Amount per 2 tbsp (34g) |
|---|---|
| Calories | 200 Calories |
| Protein | 8.3g |
| Fat | 17g |
| Saturated Fat | 2.6g |
| Cholesterol | 0mg |
| Carbohydrates | 7.2g |
| Dietary Fiber | 2.9g |
| Sugar | 1.7g |
| Sodium | 0.119mg |
| Potassium | 0.2162mg |
| Calcium | 0.02mg |
| Iron | 0.0005mg |