A Few Words About Peanut Butter.
Peanut butter is one of the most popular nut spreads, both abroad and in Greece. It was first created in the 1890s by a St. Louis physician, due to its soft texture, for people with chewing problems as an alternative protein option. Peanut butter is the product produced by grinding roasted peanuts, which have been roasted at 180°C for 12-15 minutes or at 160°C for 40-60 minutes. The two types usually available in the market are smooth, where the peanuts are fully ground, and crunchy, which contains peanut pieces. Although peanuts actually belong to the legume category, they are considered nuts and categorized in the fats and oils group (like peanut butter), as their nutritional value is similar to other nuts (1).
Nutritional Value
Peanut butter is rich in fats, which are mainly monounsaturated fatty acids. A serving of peanut butter (2 tablespoons) contains about 16 grams of fat, which is 21% of the fat we need daily. Of the polyunsaturated fatty acids, it mainly contains linoleic acid, which is an omega-6 fatty acid and which is essential for us to obtain from food, as our body cannot synthesize it. Peanut butter is also a very good source of protein, fiber, niacin, vitamin E, folic acid, potassium, magnesium, and phosphorus. Finally, it is an excellent source of copper, which is important for bone health and the normal function of the immune system (2).
Nutrition Label
- Calories 191 kcal 9,6%
- Fat 16,4g 21%
- Saturated Fat 3,2g 16%
- Carbohydrates 7,2g 2,6%
- Dietary Fiber 1,6g 5,7%
- Sugars 3,4g 3,8%
- Protein 7,2g 14,4%
- Sodium 137,2g 6%
Nutrition Table
| Nutritional value | per 100 g 1 | per serving: 2 tablespoons (32 g) 1 | SOP from portion2 |
| Energy and Basic Components | |||
| Calories (kcal) | 597 | 191.0 | 9.6 % |
| Fat (g) | 51.1 | 16.4 | 21.0 % |
| Saturated fat (g) | 10.1 | 3.2 | 16.0 % |
| Monounsaturated fat (g) | 25.4 | 8.2 | – |
| Polyunsaturated fat (g) | 12.3 | 4.0 | – |
| of which omega-6 (g) | 12.2 | 4.0 | – |
| Carbohydrates (g) | 22.3 | 7.2 | 2.6 % |
| Fiber (g) | 4.8 | 1.6 | 5.7 % |
| Sugars (g) | 10.5 | 3.4 | 3.8 % |
| Protein (g) | 22.5 | 7.2 | 14.4 % |
| Sodium (mg) | 429.0 | 137.2 | 6.0 % |
| Vitamins and Trace Elements | |||
| Calcium (mg) | 49.0 | 15.6 | 1.2 % |
| Iron (mg) | 1.7 | 0.6 | 3.3 % |
| Vitamin E (mg) | 9.1 | 3.0 | 20.0 % |
| Niacin (mg) | 13.3 | 4.2 | 26.3 % |
| Vitamin B6 (mg) | 0.4 | 0.2 | 11.8 % |
| Folic acid (μg) | 86.0 | 27.6 | 6.9 % |
| Phosphorus (mg) | 339.0 | 108.4 | 8.7 % |
| Magnesium (mg) | 169.0 | 54.0 | 12.9 % |
| Zinc (mg) | 2.5 | 0.8 | 7.3 % |
| Selenium (μg) | 4.1 | 1.4 | 2.5 % |
| Copper (mg) | 0.4 | 0.2 | 22.2 % |
| Potassium (mg) | 564.0 | 180.4 | 3.8 % |
| Choline (mg) | 63.0 | 20.2 | 3.7 % |
1 Values are based on the nutritional database of the US Department of Agriculture (USDA) (2).
2 The Recommended Daily Allowance (% RDA) shows you how much each nutrient in a portion of food contributes to your total daily intake. The calculation is based on the US Food and Drug Administration (FDA) Daily Values, based on 2000 kcal per day for an average healthy adult. Depending on the energy needs of each individual, the %RDI may be lower or higher. Generally, if the %RDI for a specific nutrient is less than or equal to 5%, the food is considered to be low in content for that specific nutrient. Correspondingly, if the %RDI for a specific nutrient is greater than or equal to 20%, the food is considered to be high in content for that specific nutrient.
Health Benefits
The consumption of peanut butter is associated with multiple health benefits, the main ones of which are mentioned below.
Good cardiovascular health. While the data correlating peanut butter consumption with good cardiovascular health are not entirely clear, due to its content of omega-6 fatty acids, it may help reduce ‘bad’ cholesterol (LDL-cholesterol) and correspondingly increase ‘good’ cholesterol (HDL-cholesterol), thus contributing to good heart function (3,4).
Prevention and management of diabetes. Due to the omega-6 fatty acid content of peanut butter, its consumption may be associated with a reduced risk of developing type 2 diabetes (5).
Weight loss and management. The contribution of peanut butter consumption to weight loss and weight management seems to be very significant, due to its high content of “good” fats and plant protein respectively, which lead to increased feelings of satiety and better hunger control (1, 7). Always within the context of a healthy and balanced diet.
Anticancer properties. Consumption of peanut butter may have a protective effect against the occurrence of certain forms of malignant neoplasms (e.g., stomach cancer), possibly due to its content of monounsaturated fatty acids and antioxidant substances such as vitamin E, resveratrol, and coumaric acid (6).
Peanut Butter in Our Diet
A common phenomenon observed in peanut butter when it is not used for a long time is the appearance of a layer of liquid resembling oil on top of the product. This is essentially the fat derived from peanuts, as they are rich in fats. Therefore, each time before consuming it, mix it very well to make it a homogeneous spread again.
Peanut butter can be incorporated into our diet in many ways. Indicatively, the following ways are mentioned:
- As a spread on bread. This option combines ideally with a fruit (e.g., banana) or with fruit jam without added sugar or with honey.
- As a snack along with a fruit. For example, peanut butter pairs perfectly with banana, apple, and dates.
- As an ingredient in sweet recipes such as cereal bars, cakes, cookies.
- Preparation of peanut butter sauce and adding it to raw salads or roasted vegetables (e.g., broccoli).
- Adding to yogurt or smoothies.
Points of Caution in Peanut Butter Consumption
Special attention should be paid to the nutritional labels of peanut butters available in the market, as many products are rich in added sugars, salt, and palm oil. For this reason, ideally, peanut spreads made from 100% peanuts without added sugar or salt should be chosen. People trying to lose weight should be careful about the amount of peanut butter consumed. As mentioned before, its consumption can help with weight loss. However, one should not forget that just one serving (2 tablespoons) can provide 190 calories, so it’s best to consume it in moderation. Additionally, people who are allergic to nuts, especially peanuts, should avoid consuming it.
Finally, peanut butter, especially when it’s not a commercial product (if you make it yourself), is likely to contain aflatoxins, substances that can be quite harmful to health. Therefore, choosing commercial peanut butter products and removing any moldy pieces of peanuts from the spread can significantly reduce the risk of exposure to aflatoxins. Always store peanut butter in a dry and cool place, ideally in the refrigerator once opened.
Bibliography
- Arya SS, Salve AR, Chauhan S. Peanuts as functional food: a review. Journal of Food Science and Technology 2016 53(1):31-41.
- USDA-Food Data. Peanut Butter. 2020. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100559/nutrients
- Amba V, Murphy G, Etemadi A, Wang S, Abnet CC, Hashemian M. Nut and peanut butter consumption and mortality in the National Institutes of Health-AARP Diet and Health Study. Nutrients 2019 11(7):1508.
- van den Brandt PA, Schouten LJ. Relationship of tree nut, peanut and peanut butter intake with total and cause-specific mortality: a cohort study and meta-analysis. International Journal of Epidemiology 2015 44(3):1038–1049.
- Becerra-Tomás N, Paz-Graniel I, Hernández-Alonso P, Jenkins DJA, Kendall CWC, Sievenpiper JL, Salas-Salvadó J. Nut consumption and type 2 diabetes risk: a systematic review and meta-analysis of observational studies. The American Journal of Clinical Nutrition 2021 113(4):960-971.
- Hashemian M, Murphy G, Etemadi A, Dawsey S, Liao L, Abnet C. Nut and peanut butter consumption and the risk of esophageal and gastric cancer subtypes. The American Journal of Clinical Nutrition 2017 106(3):858-864.
- Jackson C, Hu F. Long-term Associations of Nut Consumption with Body Weight and Obesity. The American Journal of Clinical Nutrition 2014 100(1):408S–411S.
