How Healthy is Peanut Butter?


Peanut Butter

Who doesn’t love peanut butter? It’s one of the most delicious snacks ever! And it goes with everything: crackers, bread, and cookies. It’s also family-friendly and a fun option for your kid’s snacks. But how healthy is it?

Is peanut butter healthy?

We can say that yes, peanut butter mainly seems like a healthy meal. It has nutrients, fatty acids, and it’s rich in healthy fats that are good for your heart. It’s also a good source of fiber and protein, which makes it a great complement for vegetarians looking to include those things in their diets! Nuts have vitamins and minerals, including B vitamin, niacin, iron, potassium, and vitamin E.

Peanuts and nuts are from the legume family, which are associated with a lower risk of heart disease, cancer, and even premature death. It also helps with reducing the risk of type 2 diabetes!

What are the ingredients?

Peanut butter is made with peanuts and nuts mixed with sugar and oils. The healthiest type of peanut butter is the one made directly from peanuts and nothing else. When it is made with salt, sugar, and oil it, changes its nutritional profile. 

The butter is spread made from ground, dry roasted peanuts. Its making consists of roasting the peanuts, blending them in heat or water to remove their skins, and then grinding them into a paste. It is considered to be unprocessed food, compared to other products in the market.

Sugar can be added, especially in flavored varieties! Other flavors can be added to change its taste and texture (also oils or other ingredients)

Nutritional profile: how many calories does it have?

How healthy is peanut butter? Read below!

2 tablespoons of peanut butter may contain up to 8 grams of protein and 2 to 3 grams of fiber. Overall, 2 tablespoons have around 200 calories. With salt added it can have 100 up to 150 mg of sodium. And the unsalted version is sodium-free! When the butter contains sugar, it can have up to 7 grams of sugar or 28 calories per tablespoon.

Most calories found in peanut butter from fat. It has a monounsaturated and polyunsaturated fat kind. Even though these fats are good for our bodies, their presence still makes it a calorie-dense food.

Overall, we can state that peanut butter has these nutrients per 100 mg:

Carbohydrates: 20 grams of carbs, 6 which are fiber.

Protein: 25 grams of protein, which is a large amount for a protein source. 

Fat: 50 grams of fat, about 72% of calories.

How many types of peanut butter exist?

Typically, you can find two types of it in your regular store: crunchy and smooth. The crunchy presentation has peanut fragments included to give extra texture. The smooth butter is uniform, creating a creamy texture.

How to buy a healthier version of peanut butter?

You should aim to buy your butter close to 100% peanuts as possible. Many brands add sugar, oil, and salt for a variety and also to enhance flavors. Even products that are branded as “fat-free” still may have these ingredients, so we advise you to look at the nutritional profile of the product. According to Harvard Health School, fat doesn’t make a meal necessarily unhealthy, but we need to check its other ingredients before making a judgment.

Peanut butter is a very popular snack nowadays, and as a result of that, many brands are offering different flavors including coconut and pumpkin. These choices may be attractive but they also may not be the healthier ones, so be aware of this next time you want to buy it!

If you have a peanut allergy, please consider staying away from peanut butter and other partner products. 

If you liked this article, then you might be interested in this: Are healthy teeth yellow? Here’s all you need to know

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