Peanut butter, smooth
Category: Legumes & Legume Products Characteristics: Reduced Fat
Nutrition Highlights
Serving Size
Calories
187
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 | 110 (58.8%) |
| Carbohydrate | 51 (27.4%) |
| Protein | 37 (19.9%) |
| Total | 187 (100%) |
Serving: 2 tablespoon [36g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 13 (35.6%) |
| Fat | 12 (34.0%) |
| Protein | 9.3 (25.9%) |
| Ash | 1.2 (3.3%) |
| Water | 0.4 (1.2%) |
| Total | 36 (100%) |
Serving: 2 tablespoon [36g]
Benefits
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It is a good source of plant-based protein and healthy fats like monounsaturated and polyunsaturated fats which can help lower LDL cholesterol levels
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It contains nutrients like vitamin E, niacin, magnesium and phosphorus which are essential for overall health
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The healthy fats and fiber in it can help promote fullness and aid weight management
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Being reduced fat, it is lower in saturated fat and calories compared to regular peanut butter
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It can be part of a balanced diet and snacks as peanut butter provides satiety and sustains energy levels for longer
Risks
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Reduced fat peanut butter may contain added sugars to replace flavor and texture lost from removing fat. Added sugars provide empty calories with no nutritional value
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Smooth peanut butter does not contain the fiber found in chunky peanut butter since the peanut pieces are blended smooth. Fiber promotes digestive and heart health
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Reduced fat products may use partially hydrogenated oils which are high in unhealthy trans fats. Trans fats raise LDL cholesterol and risk of heart disease
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Peanuts naturally contain aflatoxins which are toxic mold compounds. Roasting helps reduce levels but aflatoxins are still present and may pose health risks with frequent high intake
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Individuals with nut allergies need to avoid peanut butter as even trace exposures can cause severe reactions like anaphylaxis
Additional Information
Peanut butter, smooth, reduced fat is a popular food product that offers various nutritional benefits and risks. Let's delve into the primary attribute and the secondary attributes to understand its overall nutritional profile.
The primary attribute of this peanut butter is being smooth, which refers to its creamy texture. Smooth peanut butter generally contains less fiber than its crunchy counterpart. However, it remains a good source of healthy fats, protein, and essential nutrients.
Peanut butter, in general, is rich in monounsaturated fats, which are heart-healthy fats that can help reduce bad cholesterol levels and lower the risk of heart disease. These fats also provide a feeling of satiety, making peanut butter a satisfying and filling food option.
Furthermore, peanut butter is a good source of plant-based protein. It contains all nine essential amino acids required for optimal body function and muscle repair. Protein is essential for growth, tissue maintenance, and the production of enzymes and hormones.
Reduced fat peanut butter, as the secondary attribute suggests, contains less fat compared to regular peanut butter. While this may seem advantageous, it is important to note that the reduction in fat is compensated by an increase in other ingredients to maintain the taste and texture. This could include added sugars, salt, or other additives. Therefore, it is crucial to read the product label and choose reduced fat peanut butter that has limited added sugars and minimal additives.
One of the risks associated with reduced fat peanut butter is the potential increase in added sugars. Excessive consumption of added sugars can contribute to weight gain, increased blood sugar levels, and an increased risk of chronic diseases such as type 2 diabetes and heart disease. Therefore, it is essential to select reduced fat peanut butter with minimal added sugars or opt for natural peanut butter without any added sugars.
Additionally, reduced fat peanut butter may have a slightly lower nutrient content compared to regular peanut butter. Some of the fat-soluble vitamins, such as vitamin E, may be reduced due to the lower fat content. However, peanut butter still provides a range of essential vitamins and minerals, including vitamin B6, magnesium, and potassium.
In conclusion, smooth, reduced fat peanut butter offers several nutritional benefits, including being a good source of healthy fats, protein, and essential nutrients. It can be a valuable addition to a balanced diet, especially for individuals looking to reduce their overall fat intake. However, it is important to be mindful of the potential increase in added sugars and limited nutrient content in reduced fat peanut butter. Reading labels and selecting products with minimal additives and added sugars is crucial to make the most nutritious choice.