Peanut butter can be a healthy spread for whole-grain crackers or toast, celery or fruit like apples and bananas. According to the U.S. Department of Agriculture, 2 tbsp. of peanut butter contain 188 calories, 8 g of protein and 16 g of fat. Peanut butter also contains significant amounts of beneficial vitamins and minerals including niacin, folate, vitamin E, magnesium and zinc. It's best to choose natural peanut butter, which contains only peanuts and salt, instead of the varieties with added sugar and hydrogenated oils.
Niacin
Niacin is one of the B vitamins and is important for many bodily processes including breaking down the food we eat for energy as well as synthesis of hormones and DNA, which is the genetic material of all of our body cells. The daily requirement for niacin is 16 mg for adult men and 14 mg for adult women. Two tbsp. of peanut butter provides 4.3 mg of niacin, or more than 25 percent of the daily requirement.
Folate
Folate is a B vitamin that has been shown to help prevent neural tube defects when taken during pregnancy and is also important for DNA synthesis. The recommend dietary allowance, or RDA, for folate is 400 mcg for adult men and adult nonpregnant women. Two tbsp. of peanut butter provides 24 mcg.
Vitamin E
Adding peanut butter to your diet can be a good way to make sure you get enough vitamin E on a daily basis. The RDA for vitamin E is 15 mg daily for adults, which can be difficult to achieve. Two tbsp. of peanut butter provides 2.9 mg or 19 percent of the RDA of this potent antioxidant.
Magnesium
Magnesium is a vital mineral for bone health among other critical body functions. Two tbsp. of peanut butter contain 49 mg of magnesium. The RDA for adult men is 420 mg for males and 320 mg for females older than 30. Peanut butter can be an important contributor to overall magnesium intake.
Zinc
This important mineral has antioxidant effects, helps keep the immune system functioning properly and is needed for digestive enzymes to break down food. Two tbsp. of peanut butter provide 1 mg of zinc. The RDA for zinc for adult males is 11 mg and for adult females is 8 mg.
References
- "Advanced Nutrition and Human Metabolism"; Sareen Gropper, Jack Smith, James Groff; 2005
- USDA Food and Nutrient Database: Peanut Butter
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