Peanut Butter Nutrition Facts

A delightful peanut butter sandwich is an all time favorite snack among adults and kids; more so, because peanut butter is so yummy, and a sandwich is the easiest way to have it.

Research has shown that peanuts are rich in a variety of nutrients like protein, antioxidants, monounsaturated fats, etc. However, it is better to eat natural or raw, unrefined varieties as processed varieties are rich in trans-fatty acids, which may cause cardiovascular diseases. Also, natural peanut butter retains the skin of the peanuts which has significant nutrients.

The calorie breakdown in natural peanut butter is as follows:

• Fats - 72%
• Carbohydrates - 14%
• Protein - 15%

100g of peanut butter contains approximately 590 calories.

The butter is a rich source of protein, and 2 tbsp of peanut butter has approximately 200 calories of protein.

8%, a high amount of dietary fiber is found in peanut butter.

High amounts of vitamins such as niacin or vitamin B, and vitamin B3, K, and E are present in it. Apart from this, they are good sources of riboflavin, thiamine, pantothenic acid, and folate.

Minerals like magnesium, potassium, and phosphorus in addition to smaller amounts of sodium, zinc, iron, calcium, and selenium are present in peanut butter.

As the maximum number of calories belong to fats, it is advisable that those who are overweight must avoid peanut butter in large quantities. The various nutritional and health benefits of this butter are mentioned below.

• The fats in peanut butter are healthy fats, i.e. monounsaturated and polyunsaturated fats, which help rid the risk of developing problems related to cholesterol and heart diseases.

• People who wish to lose weight are advised to consume high amounts of protein-rich foods, to be able lose and maintain weight. Since, fairly good amounts of protein are present in peanut butter, consuming 1 tbsp in a day with a slice of wheat bread, will keep the stomach full for longer. This will prevent unnecessary advances towards unhealthy snacks.

• The risk of developing diseases like colorectal cancer and atherosclerosis may also be prevented, thanks to the dietary fiber in it.

• Vitamin E present in the butter is known to be effective in reducing the risk of cancer and other cardiovascular diseases. Even niacin or vitamin B helps in repairing cell damage, thereby preventing cancer. Some studies suggest that, the vitamin B present in the butter helps prevent the development of Alzheimer's disease.

• Iron promotes healthy function of the blood in the body, while calcium, though present in small amounts, is essential for healthy bones. Potassium helps in preventing and dealing with hypertension.
• The healthy fats in peanut butter also help reduce the risk of developing gallstones, which mainly occurs due to high levels of cholesterol.

The aforementioned nutrition facts throw light on the reality that, in small amounts, the butter can actually help the body to remain healthy and reduce the potential risk of developing a number of diseases. So, go ahead and relish that peanut butter sandwich you have been craving for all these days.