Peanut Butter: 3 Health Benefits, Nutritional Value, And Side Effects

Nutritional Value Of Peanut Butter

2 tablespoons (32 grams) of peanut butter contains:

• Calories: 190 kcal
• Protein: 7 g
• Total Fat: 16 g
• Saturated Fat: 3 g
• Monounsaturated Fat: 8 g
• Polyunsaturated Fat: 4 g
• Carbohydrates: 7 g
• Fiber: 2 g
• Sugars : 3 g
• Vitamin E: 3 mg (15% DV)
• Magnesium: 49 mg (12% DV)
• Potassium: 180 mg (5% DV)
• Phosphorus: 115 mg (11% DV)
• Niacin (Vitamin B3): 4.4 mg (22% DV)
• Folate (Vitamin B9): 42 mcg (11% DV)

Benefits Of Peanut Butter

High Protein Content

Peanut butter is a good source of protein, with about 7 grams in every 2-tablespoon serving. Protein is important for fixing and building tissues, making hormones, and helping muscles grow. For people who don't eat meat, peanut butter is a great plant-based option to help get enough protein. Also, protein helps keep you full, which can aid in weight management by reducing how many calories you eat.

Rich in Vitamins and Minerals

Peanut butter is a nutrient-rich food that contains several important vitamins and minerals. It's a good source of vitamin E, which helps keep your cells healthy and supports your immune system. Peanut butter also contains magnesium, which gives you energy, helps your muscles work properly, and keeps your heart beating steadily. Also, it has potassium, which helps control fluid levels and nerve signals, and phosphorus, which keeps your bones and teeth strong. And with B vitamins like niacin and folate, peanut butter supports healthy energy levels and keeps your cells working properly.

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Source of Fiber

Peanut butter is a good source of fiber, with about 2 grams in each serving. Fiber is great for your digestive system, helping to keep you regular and prevent constipation. Eating enough fiber can also lower your risk of serious health problems like heart disease, diabetes, and colon cancer. Plus, fiber helps control blood sugar levels by slowing down how quickly sugar gets into your bloodstream, which is especially helpful for people with diabetes.

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Side Effects Of Peanut Butter

While peanut butter is nutritious, it can also have some downsides. Some people may be allergic to it, and eating too much can cause stomach problems or contribute to weight gain due to its high calorie and fat content.

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Credits: Freepik