Peanuts are not actually nuts. They are legumes because they grow underground, not on trees like true nuts. But don't worry: Peanuts actually have more protein than any true nut, and are rich in heart-healthy fatty acids. In fact, peanut butter is considered an athletic superfood that provides inexpensive calories and quality nutrition.
Protein
According to the U.S. Department of Agriculture, a 2-tablespoon (32 gram) serving of peanut butter has 7 grams of protein. This means peanut butter is not remarkably high in protein. Nevertheless, it is a good source. It is inexpensive and low in saturated fat, unlike most animal-based protein sources.
Essential Amino Acids
Like almost all plant-based proteins, peanut butter is not a complete protein. It is missing three of the essential amino acids needed in the diet. Fortunately, these amino acids can be added to peanut butter by combining it with a whole grain, such as wheat bread. Accompanying your peanut butter sandwich with milk or egg protein will also provide a complete amino acid.
Good Fats
Peanut butter is half fat by weight. In fact, peanut butter is made by adding peanut oil to crushed peanuts to provide the buttery consistency. A 32-gram serving has 16 grams of fat. The good news is that most of this is heart-healthy vegetable oil that consists of mono and polyunsaturated fats. This contributes to peanut butter's reputation as a healthy snack, and is why at least one study recommends spreading peanut butter instead of regular butter on your breakfast toast.
Bad Fats
The USDA reports only three of the 16 grams of fat in a 32-gram serving are saturated fat, the bad, low-density lipoproteins that threaten your heart health. Actually, the amount of trans fats in peanut butter depends on the method of manufacture. Many commercial brands add heavier trans and saturated fats to keep the peanut butter from separating. Natural peanut butters that require stirring and separate if not refrigerated contain no trans fats.
Other Nutrients
According to World's Healthiest Foods, raw peanuts are good sources of folate, niacin, manganese, copper and tryptophan. They are also abundant in several antioxidants, the real secret behind their healthy reputation. Many of these antioxidants, however, can be lost in processing that involves high temperatures. Offsetting some of your intake of peanut butter with raw peanuts will lower the overall fat content and increase your nutrition.
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