Healthy fats
Natural peanut butter
Nutrition facts
Serving: 2 tbsp (32 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 191 kcal | |
| Protein | 7.1 g | |
| Carbs | 7.1 g | |
| Fibre | 1.6 g | 6 % |
| Sugars | 3.4 g | 3 % |
| Fat | 16.5 g | 22 % |
| Saturated fat | 3.3 g | 16 % |
| Sodium | 5 mg | 0 % |
| Niacin (B3) | 4 mg | 26 % |
| Manganese | 1 mg | 23 % |
| Vitamin E | 3 mg | 19 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- “Natural” means peanuts only, sometimes with salt; regular versions add sugar, salt, and modified or hydrogenated oil to keep it from separating. The table describes the unsalted version: a salted one brings close to 150 mg of sodium per 2 tablespoons.
- 2 tablespoons give 7 g of protein, but also 190 kcal and 16 g of fat; a heaped spoon is not a level spoon, and the difference adds up to dozens of calories.
Preparation
Stir the oil that rises in a natural peanut butter back in rather than pouring it off (it is the peanuts' own fat) and keep the jar in the fridge to slow rancidity. Defatted peanut powder keeps most of the protein with a fraction of the fat.
To mention to a professional
- Peanut is a priority allergen; if a reaction has ever occurred, consult before reintroducing it.
Sources
- Peanut butter, smooth style, without salt
- USDA FoodData Central, SR Legacy (Peanut butter, smooth style, without salt ; with salt ; Peanut flour, defatted)
- Health Canada, priority food allergens
- Health Canada, List of Contaminants and Other Adulterating Substances in Foods (aflatoxins in nuts and nut products)
- Traoret et al., 2008 (International Journal of Obesity, digestion of whole peanuts, peanut butter and peanut oil)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.