Peanut butter is a staple food in many households thanks to its great taste, creamy texture, and versatility. But is peanut butter actually a healthy choice that’s high in protein and low in fat? Let’s take a closer look at the nutritional breakdown of this popular spread.
The Macronutrients in Peanut Butter
Peanut butter contains three main macronutrients – protein, fat, and carbohydrates. Here is the typical nutritional profile for 2 tablespoons (32g) of smooth peanut butter:
| Nutrient | Amount |
|---|---|
| Calories | 188 |
| Total Fat | 16g |
| Saturated Fat | 2.1g |
| Monounsaturated Fat | 6.7g |
| Polyunsaturated Fat | 4.4g |
| Protein | 8g |
| Carbohydrates | 6g |
As you can see, peanut butter is relatively high in fat and protein compared to the amount of carbs. Let’s analyze these macros more closely.
Fat Content in Peanut Butter
At 16g total fat for 32g (two tablespoons) of peanut butter, nearly 50% of its calories come from fat. So no, peanut butter is not low in fat.
However, the type of fats peanut butter contains are mainly heart-healthy monounsaturated and polyunsaturated fats. Compared to saturated fats, these fats are better for cholesterol levels when consumed in moderation.
So while the total fat content is high compared to other spreads, the specific fats in peanut butter are not as detrimental.
Protein in Peanut Butter
With 8g of protein per 32g serving, peanut butter is a relatively protein-dense food. Many other spreads and butters contain little to no protein.
Additionally, peanut butter contains all nine essential amino acids that we must obtain from food. This makes the protein high quality.
Peanut butter does not supply as much protein as foods like chicken, fish, eggs, or Greek yogurt. But for a plant-based spread, it is an excellent source of protein.
Carbohydrate Content
Peanut butter contains around 6g net carbs per serving. Net carbs account for fiber content, which does not raise blood sugar levels. The total carbohydrate content is slightly higher at 8g.
This carb content is quite low compared to jams and jellies, which can contain 15-20g carbs per serving. So peanut butter has a fairly low impact on blood sugar.
When choosing peanut butter, stick to natural varieties without added sugars. The carb count can double in sweetened commercial peanut butters.
Peanut Butter Nutrition Facts vs. Other Spreads
How does peanut butter stack up against other popular spreads nutritionally? Here is a comparison of two tablespoons (32g) of peanut butter, almond butter, cashew butter and Nutella:
| Spread | Calories | Total Fat | Protein | Carbs |
|---|---|---|---|---|
| Peanut Butter | 188 | 16g | 8g | 6g |
| Almond Butter | 200 | 18g | 8g | 6g |
| Cashew Butter | 190 | 16g | 5g | 9g |
| Nutella | 200 | 12g | 3g | 21g |
Peanut and almond butter have very similar nutrition profiles with a high amount of fat and protein compared to carbs. Cashew butter is slightly higher in carbs. Nutella contains more added sugar and less protein.
So peanut butter’s nutrition is almost identical to other nut and seed butters. It provides more balanced macros than chocolate hazelnut spreads.
Benefits of Peanut Butter
Here are some of the top health benefits associated with peanut butter:
- Rich in Antioxidants – Peanuts contain high levels of polyphenol antioxidants, including resveratrol. These compounds may help reduce oxidative stress and inflammation.
- May Improve Heart Health – Observational studies link nut consumption to lower risk factors for heart disease like cholesterol and triglycerides.
- High in Vitamin E – Peanut butter is an excellent source of vitamin E, an essential antioxidant that protects cell membranes.
- Contains B Vitamins – It provides modest amounts of B vitamins like niacin, folate, and pantothenic acid.
- Filling and Satisfying – The fat, protein, and fiber in peanut butter help you feel more satisfied after eating it.
- May Aid Weight Loss – Peanuts can boost metabolism slightly. Eating them in moderation may support weight loss.
The mono and polyunsaturated fats, fiber, protein, and antioxidants in peanut butter provide a range of health perks. Consuming nuts and nut butters in moderation is associated with better health outcomes.
Downsides of Peanut Butter
Peanut butter does come with some potential downsides:
- High in calories – 188 calories in 2 tablespoons adds up quickly, requiring portion control.
- Allergies – Peanut allergy is one of the most common food allergies.
- Aflatoxins – Peanuts may contain aflatoxins, toxic compounds made by fungi. Proper processing removes these.
- Omega-6 fats – Peanut oil is very high in omega-6 polyunsaturated fats. Excess omega-6 intake promotes inflammation.
As long as you are not allergic, practicing moderation and choosing processed, aflatoxin-free peanut butter minimizes potential risks.
Is Peanut Butter Healthy?
So, is peanut butter healthy overall? The answer is yes, when consumed in small servings as part of a balanced diet. Here are some tips for healthy peanut butter consumption:
- Stick to 1-2 tablespoons per serving for a nutritious dose of protein and fat.
- Pair it with fruits, vegetables, or whole grains to increase fiber, nutrients, and satisfaction.
- Avoid peanut butters with trans fats, hydrogenated oils, or added sugars.
- Look for all-natural peanut butter without extra ingredients.
- If losing weight, measure portions carefully as calories add up fast.
Peanut butter and other nut butters can be part of a healthy eating pattern. But they are calorie-dense, so keeping portions controlled is important, especially for weight management.
The Bottom Line
Peanut butter is high in protein and heart-healthy unsaturated fats compared to other spreads. But it is not low in calories or total fat. Consuming peanut butter in moderation as part of an overall balanced diet can provide nutritional benefits. Just be mindful of your portion sizes.