Peanut butter is the world’s most famous protein-packed spread or paste. It is made from roasted-ground peanuts blend into a fine paste. It commonly contains some added ingredients that bring a delicious taste and fantastic texture to it. Peanut butter is consumed in most countries, and the United States is its largest exporter. It is served as a spread on bread, toast, and sandwiches. Peanut butter is a nutritious food rich in proteins and several vitamins and minerals.
Nutrition in Peanut butter
According to the USDA data, the nutritional value of Peanut butter (100g), smooth style is as follows.
| Nutrient | Value |
| Calories | 597 |
| Carbohydrates | 22.3 g |
| Starch | 4.8 g |
| Sugars | 10.5 g |
| Fiber | 4.8 g |
| Fat | 51.1 g |
| Protein | 22.5 g |
| Water | 1.1 g |
Vitamins
According to the USDA data, vitamins and their quantity in Peanut butter (100g), smooth style is as follows.
| Vitamins | Quantity |
| Thiamine (B1) | 0.138 mg |
| Riboflavin (B2) | 0.191 mg |
| Niacin (B3) | 13.3 mg |
| Pantothenic acid (B5) | 1.1 mg |
| Vitamin B6 | 0.44 mg |
| Folate (B9) | 86 μg |
| Vitamin E | 9.1 mg |
| Vitamin K | 0.3 μg |
Minerals
According to the USDA data, minerals and their quantity in Peanut butter (100g), smooth style is as follows.
| Minerals | Quantity |
| Calcium | 49 mg |
| Copper | 0.42 mg |
| Iron | 1.7 mg |
| Magnesium | 169 mg |
| Manganese | 1.5 mg |
| Phosphorus | 339 mg |
| Potassium | 564 mg |
| Selenium | 4.1 μg |
| Sodium | 429 mg |
| Zinc | 2.54 mg |
Health Benefits
- Maintain healthy weight
- Boosting heart health
- Lowers the risk of diabetes
- Lowers the risk of breast cancer
- Promotes strong bones
FAQ
Peanut butter naturally made of roasted ground peanuts is good for health. But many commercial brands of peanut butter may contain added ingredients, like sugar, vegetable oil, and trans fats. These added ingredients may cause certain health conditions such as heart disease.
Peanut butter is low in carbs causes a very low rise in blood sugar levels. Hence it reduces the risk of diabetes, especially Type-2 diabetes.
Peanut butter is a great source of quality protein and healthy fats that improve satiation, a feeling of fullness. In addition, by suppresses the appetite, peanut butter helps in weight loss.
