Peanut Butter: Calories, Benefits, and More

Have you ever tried peanut butter?

Peanut butter is a protein-packed spread prepared with ground peanuts. It is often roasted first and then mixed into a thick paste. Peanut butter contains protein, vitamin E, magnesium, iron, niacin (vitamin B3), manganese, and selenium, making it highly nutritious and delivering several health benefits. 

Many brands add additives such as sugar, vegetable oil, and trans fats, which can reduce their nutritional value. 

Disclaimer: Even when buying peanut butter online, please check the ingredients carefully. To obtain the maximum benefits, ensure it is free of all additives other than salt.

Today’s blog discusses the calories in one spoon of peanut butter, other nutritional information, the benefits of peanut butter, some frequently asked questions, and more. Let’s get started! 

History of peanut butter

It is very interesting that peanut butter has a history you were unaware of. John Harvey Kellogg first made peanut butter in 1895. It was his brainchild when he decided to help older adults fulfill their nutritional needs, as chewing meat was challenging. 

Additionally, Marcellus Gilmore Edson invented peanut paste in 1884, and Dr. Ambrose Straub invented a machine to make peanut butter in 1903. Hence, they are credited with creating modern peanut butter. 

Peanut Butter Nutrition 

Today’s article sheds light on how many calories one spoon of peanut butter contains. Also, look at other nutrition facts: 

Calories	94 kcal
Protein	4 g
Fat	8 g
Carbohydrates	3 g
Fiber	1.79 g
Sugar	3.35 g
Cholesterol	0 %
Sodium	134.4 mg

Additionally, peanut butter contains about 0.52 mg of copper, which can help maintain bone health, immune function, and blood vessels. Consuming peanut butter daily is okay, as it may reduce one's risk for osteoporosis and heart disease. 

9 Health Benefits of Peanut Butter

Getting Interested! Below are the top nine health benefits of peanut butter you may like to know: 

1. Peanut butter is rich in healthy fats, including monounsaturated and polyunsaturated fats. Its intake can help lower bad cholesterol (LDL) and support heart health. 
2. High in Protein: Peanut butter is a great source of plant-based protein, making it an excellent option for vegans. Therefore, if you are a vegan, consuming peanut butter which is a vegan can support muscle growth, repair, and satiety. 
3. Good for heart health: Peanut butter is loaded with healthy fats, magnesium, and antioxidants, such as resveratrol, contributing to maintaining a healthy heart. 
4. Promotes fullness: Peanut butter is calorie-dense, giving you a feeling of fullness. It is also high in protein, which may help curb appetite, reduce overall calorie intake, and help with weight management. 
5. Helps in blood sugar control: Peanut butter has a low glycemic index (GI), which helps regulate blood sugar levels. If you have diabetes, eating peanut butter is beneficial, keeping blood sugar in control. However, moderation is key. 
6. Contains essential nutrients: Peanut butter is a powerhouse of important nutrients such as vitamin E, magnesium, potassium, and B vitamins, which support overall health. 
7. Promotes brain health: You might be surprised to learn that peanut butter, with its niacin, vitamin E, and healthy fats, can contribute to cognitive function. 
8. Improves gut health: Peanut butter contains gut-healthy fiber, a food source for gut bacteria. This prebiotic effect can help nourish and support the growth of beneficial gut bacteria. 
9. Peanut butter has anti-cancer properties. It contains manganese, vitamin E, and B vitamins, antioxidants that help prevent and repair cell damage in the body. 

Additionally, it contains resveratrol, another antioxidant that has anticancer effects and lowers the risk of chronic diseases such as cancer, heart disease, obesity, and cognitive decline. 

Is peanut butter gluten-free?

Yes, pure peanut butter is gluten-free. It is prepared from just peanuts and a touch of salt. Some brands offer peanut butter that may contain additives or flavorings or be processed in a facility that can handle gluten-containing foods. 

3 Helpful Tips to Choose A Gluten-free Peanut Butter:

1. Decode peanut butter ingredients: First, analyzing the list of the peanut butter ingredients is important. Make sure you pick peanut butter made with only peanuts and salt. 
2. Check for gluten-free certification: Some commercially processed peanut butter is “certified gluten-free, ”ensuring no cross-contamination. 
3. Avoid flavored or processed peanut butter. Choose a brand that sells natural peanut butter. Also, avoid peanut butter that contains palm oil and other ingredients that may be less beneficial to health. 

Also read: Butter fruit Benefits

 

3 Different types of peanut butter

Below is a list of three different types of peanut butter to use on bread, toast, hot cereals, and muffins to boost the nutrition of these foods and pamper your taste buds. 

• Natural peanut butter: The first and foremost is natural peanut butter. It only contains one ingredient: peanuts and sometimes salt, making it highly nutritious. Besides, you can eat peanut butter daily, but in limited quantities. 
• Crunchy (chunky) peanut butter is more nutritious because it contains more fiber and less saturated fat. Small peanut pieces also provide a crunchy texture. Eating crunchy (chunky) butter with oatmeal, toast, and energy bars can add a nutty bite to these dishes. 
• Creamy peanut butter is slightly sweet and slightly salty. It is ground into a paste and used as spreads, smoothies, or dips. Compared to chunky peanut butter, it is easier to digest. 

Other varieties of peanut butter are available, such as regular, organic, sugar-free, flavored, and high-protein. Each has unique benefits, making choosing the one that suits your taste and preference easier. 

What is the shelf life of peanut butter?

It is important to store your peanut butter under light and keep it in a cool and dry place to enhance its life. 

Product	Average Shelf Life
Peanut butter (unopened)	6-9 months in the fridge
Peanut butter (opened)	2-3 months in the pantry
Peanut butter (in cans or jars, unopened)	2 years

Are there any side effects to peanut butter?

Yes. Eating peanut butter in excess can cause certain side effects: 

1. Allergies: Avoid eating peanut butter if you are allergic to nuts to avoid a life-threatening reaction called anaphylaxis. 
2. Weight gain: Peanut butter is high in calories. One spoonful contains about 94 calories. Therefore, moderate your portions to avoid weight gain. 
3. Heart problems: Peanut butter contains healthy fats but also saturated fat, which can cause heart problems if consumed in excess.
4. Mineral deficiencies: Peanut butter, high in phosphorus, can limit the absorption of other nutrients, such as zinc and iron. Eating peanut butter high in phosphorus can create more problems if your body lacks these minerals.

3 Best Peanut Butter Alternatives

Knowing that you are allergic to peanuts and butter alternatives is crucial. Consult your doctor before using these healthy alternatives to obtain the maximum benefits. 

• Almond butter is a healthy alternative to peanut butter. It is a rich source of nutrients such as protein, fiber, vitamin E, and copper. Almonds also contain omega-3 fatty acids, which are absent in peanuts.
• Macadamia nut butter: Although it contains more calories than peanut butter, its healthy fats may help prevent coronary artery disease. 
• Walnut butter: Walnuts are a great source of omega-3 and omega-6 fatty acids. They also contain fewer fats and calories, making them a healthier peanut butter alternative. 

How can you prepare peanut butter?

Follow this easy-to-understand to make peanut butter:

1. Shell peanuts before roasting them. 
2. Allow them to cool. Remove their skin. 
3. Split the kernels of peanuts in two and remove the heart of the peanuts to avoid bitterness. 
4. Pulse peanuts until ground. 
5. Heat the peanut mixture to about 160 F. 
6. Mix in liquid. Allow it to cool to 115 F or lower. 
7. Add more peanuts to enhance crunchiness. 

Additionally, use an electric blender to make peanut butter and these ingredients:

• One cup of roasted peanuts
• One and a half teaspoons of peanut oil
• One-fourth teaspoon of salt. 

Make sure to blend it until a paste is formed. 

FDA Approved Peanut Butter Ingredients:

The Food and Drug Administration (FDA) does not consider artificial sweeteners, artificial flavorings, added colors, or chemical preservatives in peanut butter. 

The FDA considers blanched (skin-off) and unblanched (skin-on) peanuts. Read the label carefully. 

Frequently Asked Questions (FAQs)

1. How many calories does a two-tablespoon peanut butter serving offer?

Two servings of peanut butter offer 190 calories, 16 g of fat, 8 g of carbohydrates, 2 g of fiber, and 7 g of protein. 

2. Why should I eat peanut butter?

Peanut butter has several health benefits. It is rich in soluble and insoluble fiber, which contributes to heart health, diabetes, and digestion. 

3. Can I eat peanut butter for good skin?

Yes. You can eat peanut butter for good skin because it contains vitamins and minerals that can help improve your skin and hair health. 

4. Can I eat peanut butter for dieting?

Yes. Peanut butter is nutrient-dense, including vitamins, minerals, and protein, which promotes satiety and energizes you.