Peanut butter is a popular and nutritious spread that is enjoyed by people of all ages. It is made from roasted peanuts and is known for its creamy or crunchy texture. Here are some general nutrition facts about peanut butter:
**Note:** These values are approximate and can vary depending on the brand and type of peanut butter.
**Serving Size:** The typical serving size for peanut butter is 2 tablespoons (32 grams).
**Calories:** One serving of peanut butter contains approximately 190-200 calories.
**Macronutrients (per 2 tablespoons):**
- **Fat:** Peanut butter is relatively high in fat, with about 16-18 grams of fat per serving. However, it primarily contains healthy monounsaturated and polyunsaturated fats.
- **Protein:** Peanut butter is a good source of protein, providing around 7-8 grams per serving.
- **Carbohydrates:** It contains about 6-8 grams of carbohydrates per serving, of which a portion is dietary fiber.
- **Fiber:** Peanut butter contains about 2-3 grams of dietary fiber per serving.
**Vitamins and Minerals (per 2 tablespoons):**
- **Vitamin E:** Peanut butter is a source of vitamin E, an antioxidant that helps protect cells from damage.
- **Niacin (Vitamin B3):** It provides niacin, which is important for energy metabolism and overall health.
- **Folate (Vitamin B9):** Peanut butter contains some folate, which is essential for cell division and DNA synthesis.
- **Magnesium:** It is a source of magnesium, a mineral that plays a role in muscle and nerve function, bone health, and more.
- **Phosphorus:** Peanut butter provides phosphorus, which is important for bone and teeth health.
- **Potassium:** It contains potassium, which is necessary for maintaining fluid balance and nerve function.
**Other Nutrients:**
- **Protein:** Peanut butter is a good source of plant-based protein, making it a popular choice for vegetarians and vegans.
- **Fiber:** The dietary fiber in peanut butter can support digestive health and help maintain satiety.
- **Healthy Fats:** The fats in peanut butter are predominantly heart-healthy monounsaturated and polyunsaturated fats, including oleic acid and linoleic acid.
- **Antioxidants:** Peanuts contain antioxidants like resveratrol, which may have health benefits.
It's important to choose natural peanut butter options when possible, as they typically contain fewer added ingredients such as sugar, hydrogenated oils, and preservatives. Natural peanut butter often separates, so you may need to stir it before use.
Peanut butter can be a nutritious addition to a balanced diet, but it is calorie-dense, so portion control is important, especially for those watching their calorie intake. It's also worth noting that some people may have peanut allergies, so be mindful of individual dietary restrictions and allergies when including peanut butter in recipes or meals.