Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)
Category: Legumes & Legume Products
Nutrition Highlights
Serving Size
Calories
188
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 | 143 (75.8%) |
| Carbohydrate | 31 (16.3%) |
| Protein | 28 (14.9%) |
| Total | 188 (100%) |
Serving: 2 tbsp [32g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 16 (49.5%) |
| Carbohydrate | 7.7 (24.0%) |
| Protein | 7.0 (21.9%) |
| Ash | 1.0 (3.0%) |
| Water | 0.5 (1.6%) |
| Total | 32 (100%) |
Serving: 2 tbsp [32g]
Benefits
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High in protein and healthy fats that can help you feel full for longer. One tablespoon provides 3 grams of protein and healthy monounsaturated and polyunsaturated fats
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Rich in nutrients like vitamin E, niacin, and folate. Vitamin E is an antioxidant that protects cells from damage
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Contains resveratrol and other antioxidants that may help reduce inflammation in the body
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The healthy fats and protein in peanut butter can help control blood sugar levels and reduce risk of diabetes when consumed as part of an overall healthy diet
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Eating peanut butter in moderation can help support heart health by lowering LDL 'bad' cholesterol and raising HDL 'good' cholesterol levels
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 is still high in total fat
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High in sodium. Many peanut butters contain added salt which increases the sodium content. A serving can contain over 100mg of sodium
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Potential allergen. Peanut butter contains peanuts which are one of the leading food allergens. People with peanut allergy need to avoid it
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Risk of aflatoxins. Peanuts can sometimes be contaminated with aflatoxins which are toxic and carcinogenic compounds produced by certain molds. The risk is generally low in developed countries
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May stick to the roof of the mouth. Smooth peanut butter easily sticks to the mouth due to its texture and oil content which some people may not like
Additional Information
Peanut butter, smooth (Includes foods for USDA's Food Distribution Program), is a popular and versatile food product that offers several nutritional benefits. However, it is important to be mindful of certain risks associated with its consumption. Let's explore both aspects in detail:
Nutritional Benefits:
1. High in Healthy Fats: Peanut butter is rich in monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. These fats help reduce bad cholesterol levels and lower the risk of heart disease.
2. Good Source of Protein: Peanut butter contains a significant amount of protein, making it a valuable addition to vegetarian or vegan diets. Protein is essential for building and repairing tissues, supporting a healthy immune system, and maintaining muscle mass.
3. Rich in Vitamins and Minerals: Peanut butter provides various essential vitamins and minerals, including vitamin E, vitamin B3 (niacin), magnesium, and phosphorus. Vitamin E acts as an antioxidant, protecting cells from damage, while niacin aids in energy metabolism.
4. Fiber Content: This food product contains dietary fiber, which promotes healthy digestion, helps regulate blood sugar levels, and contributes to feelings of fullness, aiding in weight management.
5. Source of Antioxidants: Peanut butter contains antioxidants such as resveratrol, p-coumaric acid, and flavonoids. These compounds help reduce inflammation, protect against cell damage, and potentially lower the risk of chronic diseases.
Risks:
1. High Caloric Density: While peanut butter offers numerous health benefits, it is calorie-dense. Overconsumption can lead to weight gain or hinder weight loss efforts. It is crucial to practice portion control and be mindful of overall calorie intake.
2. Added Ingredients: Some commercial peanut butter brands may include added sugars, hydrogenated oils, or excessive salt. These additional ingredients can negatively impact health, contributing to weight gain, increased blood pressure, and elevated cholesterol levels. Opting for natural or organic peanut butter without additives is recommended.
3. Allergenic Potential: Peanut butter is a common allergen, and individuals with peanut allergies must avoid it due to severe allergic reactions. It is crucial to be cautious and read labels carefully, especially if sharing or preparing food for others.
4. Aflatoxin Contamination: Peanuts can be susceptible to a toxin called aflatoxin, produced by certain molds. While the risk is generally low, aflatoxin exposure over time may increase the risk of liver cancer. Proper storage and quality control measures during production can minimize this risk.
In conclusion, peanut butter, smooth (Includes foods for USDA's Food Distribution Program), provides numerous nutritional benefits, including healthy fats, protein, vitamins, minerals, and antioxidants. However, it is essential to be aware of potential risks such as high caloric density, added ingredients, allergenic potential, and aflatoxin contamination. By consuming peanut butter in moderation, choosing natural varieties, and considering individual dietary needs and allergies, it can be enjoyed as part of a balanced and nutritious diet.