Nutritional Benefits of Peanut Butter
Peanut butter provides a good amount of protein, along with essential vitamins and minerals, such as magnesium, potassium, and zinc.
Most notably, each 2-tablespoon (tbsp) serving of it provides the following nutrients, minerals, and vitamins:
- Protein. It contains 7.02 grams (g) of protein per 2-tbsp serving. This counts toward the recommended dietary allowances (RDA) for women of 46 g and 56 g for men, which varies by age and activity level.
- Magnesium. With 57 milligrams (mg) of magnesium, each serving helps towards the RDA of 400–420 mg in men and 310–320 in women. Magnesium is essential for health, playing a role in over 300 chemical processes in the body.
- Phosphorous. Each serving contains 107 mg of phosphorus, which is about 15.3 per cent of the RDA of 700 mg for adults. Phosphorus helps the body to build healthy cells and bones and helps cells to produce energy.
- Zinc. A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 per cent of the recommended daily intake of 11 mg for men, and 10.6 per cent of the RDA of 8 mg for women. Zinc is necessary for immunity, protein synthesis, and DNA formation.
- Niacin. Peanut butter contains 4.21 mg of niacin per serving, which makes a useful contribution towards a person’s recommended intake of 14 to 16 mg. Niacin benefits digestion and nerve function and helps produce energy.
- Vitamin B-6. With 0.17 g of vitamin B-6 per serving, peanut butter provides almost 14 per cent of an adult’s RDA of 1.3 mg. Vitamin B-6 plays a role in over 100 enzyme reactions in the body and may be necessary for heart and immune system health.
However, there are also nutritional disadvantages if a person eats more than the recommended amount of peanut butter.
It is high in calories, saturated fats, and sodium.
Each serving contains 3.05 g of saturated fats, which is 23.5 per cent of the American Heart Association’s maximum recommended daily intake of saturated fat for those consuming 2,000 calories a day. People should aim for less than 13 g of saturated fat per day.
It also contains 152 mg of sodium, which is 10.1 per cent of an adult’s ideal daily upper intake of sodium of 1,500 mg.