Peanut butter, a popular spread enjoyed by many, packs a surprising nutritional punch! Here’s a breakdown of nutritional value of peanut butter:
- Calories: A 2-tablespoon serving (32 grams) of peanut butter contains roughly 190 calories. This contributes roughly 10% of the recommended daily caloric intake for a 2,000-calorie diet.
- Protein: Peanut butter is a great source of plant-based protein, offering around 7 grams per serving. This provides about 14% of the recommended daily intake for adults.
- Fats: While peanut butter contains 16 grams of fat per serving, it’s mostly healthy fats, including monounsaturated and polyunsaturated fats, which can benefit heart health. However, it also contains 3 grams of saturated fat, so moderation is key.
- Carbs and Fiber: A serving of peanut butter offers about 8 grams of carbohydrates and 2 grams of fiber. The fiber content helps with digestion and can contribute to feelings of fullness.
- Vitamins and Minerals: Peanut butter boasts a significant presence of vitamins and minerals. It’s a good source of vitamin E, niacin, manganese, copper, magnesium, and phosphorus. These nutrients contribute to various bodily functions like antioxidant protection, energy metabolism, and bone health.
Additional Benefits: Peanut butter is also a good source of resveratrol, an antioxidant associated with potential health benefits like reducing inflammation and the risk of heart disease.
However, it’s important to consider the type of peanut butter you choose. Opt for natural varieties with minimal added sugars or unhealthy fats. Be mindful of sodium content as well, as some brands can be high in salt.
In conclusion, peanut butter can be a nutritious addition to your diet when consumed in moderation and as part of a balanced eating pattern. Its protein, healthy fats, and fiber content offer various health benefits, making it a valuable source of nutrients for both children and adults.