Peanut butter, creamy
Category: Legumes & Legume Products
Nutrition Highlights
Serving Size
Calories
632
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 445 (70.3%) |
| Protein | 96 (15.2%) |
| Carbohydrate | 91 (14.4%) |
| Total | 632 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 49 (49.4%) |
| Protein | 24 (24.0%) |
| Carbohydrate | 23 (22.7%) |
| Ash | 2.8 (2.8%) |
| Water | 1.1 (1.1%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in protein and healthy fats that can help you feel full for longer. Peanut butter provides 8 grams of protein and 14 grams of fat per 2 tbsp serving
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Rich in nutrients like vitamin E, niacin, magnesium and folate. These nutrients support heart health, skin health and energy levels
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Contains resveratrol and other antioxidants that may help reduce inflammation in the body
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The monounsaturated and polyunsaturated fats in peanut butter can help lower LDL 'bad' cholesterol levels when consumed in moderation
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A good source of dietary fiber which aids digestion and prevents constipation
Risks
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High in calories and fat. Peanut butter is very energy dense with about 95 calories per 2 tbsp serving. It contains mostly unsaturated fat but in large amounts can contribute to weight gain
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High in sodium. Many peanut butters contain added salt which increases the sodium content. Excess sodium intake has been linked to high blood pressure
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Potential for allergies. Peanut butter contains peanuts which are one of the leading causes of food allergies. Those with peanut allergies need to avoid it
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Risk of aflatoxins. Peanuts can sometimes be contaminated with aflatoxins which are toxic and carcinogenic substances produced by certain molds. The risk is generally very low in major brands
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May stick to the roof of the mouth. Due to its sticky texture, creamy peanut butter can be difficult to eat and clean off the mouth without water. This can lead to choking if not eaten carefully
Additional Information
Peanut butter, creamy, is a popular and versatile food product that offers numerous nutritional benefits. However, it is important to consider certain risks associated with its consumption as well. Let's delve into the primary attributes, secondary attributes, and the overall nutritional profile of creamy peanut butter.
Primary Attribute: Peanut butter is primarily derived from peanuts, which are nutrient-dense legumes. It is a rich source of healthy fats, protein, and various essential vitamins and minerals.
Secondary Attributes:
1. Creamy Texture: Creamy peanut butter undergoes a process where the peanuts are ground into a smooth and spreadable consistency. This texture enhances its versatility and makes it easier to incorporate into various recipes.
Nutritional Benefits:
1. Healthy Fats: Peanut butter contains monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. These fats help maintain proper cell function, support brain health, and reduce the risk of heart disease when consumed in moderation.
2. Protein: This nut butter is a good source of plant-based protein, making it an excellent option for individuals following vegetarian or vegan diets. Protein is essential for muscle repair, growth, and overall body functioning.
3. Vitamins and Minerals: Peanut butter is a notable source of several essential vitamins and minerals, including vitamin E, magnesium, potassium, and phosphorus. Vitamin E acts as an antioxidant, protecting cells from damage, while minerals like magnesium and potassium are vital for maintaining healthy bones, muscles, and nerve function.
4. Fiber: Creamy peanut butter contains dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. Fiber also supports a healthy gut microbiome and may reduce the risk of chronic diseases such as diabetes and heart disease.
5. Antioxidants: Peanuts are rich in antioxidants, such as resveratrol and p-coumaric acid. Antioxidants help neutralize harmful free radicals in the body and contribute to overall health and disease prevention.
Risks:
1. High Caloric Content: While peanut butter offers numerous health benefits, it is calorie-dense. A single serving (2 tablespoons) of creamy peanut butter contains around 180-200 calories. Therefore, it is important to consume it in moderation, especially for individuals watching their calorie intake.
2. Added Ingredients: Some commercial brands of creamy peanut butter may contain added sugars, hydrogenated oils, and excessive amounts of salt. These additional ingredients can diminish the nutritional value and potentially lead to health issues such as weight gain, high blood pressure, and increased risk of heart disease. Opting for natural or organic varieties without added sugars or oils is recommended.
In conclusion, creamy peanut butter provides several nutritional benefits, including healthy fats, protein, vitamins, minerals, fiber, and antioxidants. However, it is crucial to be mindful of portion sizes and choose brands with minimal additives. Incorporating peanut butter into a balanced diet can be a delicious and nutritious way to enjoy its health-promoting attributes.