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Peanut Butter Health Facts

Peanut butter has sometimes received a bad rap in the health arena. While it should be used moderately, especially by anyone trying to lose weight, peanut butter has many redeeming nutritional qualities.

  1. Trans Fat

    • Commercial peanut butter often contains trans fat created by the use of partially hydrogenated oils. However, the FDA allows these products to be labeled as trans fat-free because they contain less than half a gram of trans fat. Trans fat increases the risk of heart disease.

    Saturated Fat

    • A 2-tbsp. serving of the creamy variety of one of the most popular commercial brands contains 16 percent of the recommended daily allowance, or RDA, of saturated fat. Saturated fat is connected with high cholesterol, increasing the risk of heart disease and stroke. Natural peanut butters have up to half the saturated fat of common grocery store brands.

    Heart-Healthy Fats

    • The Cleveland Clinic recommends freshly ground, natural or reduced fat peanut butter for the heart-protective properties of their mono- and polyunsaturated fats.

    Protein and Carbs

    • Peanut butter is high in protein and low in carbohydrates, making it a perfect choice for vegetarians and low-carb dieters when used sparingly.

    Niacin

    • This nut butter is rich in niacin, with 1/5 of the amount needed in a day. Niacin, a type of B vitamin, is essential for healthy nerves, skin, and digestive system and aids in the conversion of food to energy.

    Other Considerations

    • Peanut butter is low in sodium, and contains 8 percent of the RDA of fiber.

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