Natural peanut butter consists of ground-up peanuts and sometimes salt. There are no added oils, but the oil from the peanuts gets released during the peanut grinding and eventually rises to the top.
Fat
Natural peanut butter contains the "good" fats, polyunsaturated and monounsaturated. A study published in the American Journal of Clinical Nutrition concludes that a peanut-rich diet (including peanut butter and peanut oil) and the Mediterranean diet share similar benefits, both shown to lower LDL ("bad") cholesterol and risk of cardiovascular disease.
Vitamins & Minerals
Peanut butter includes copper and magnesium, two minerals not common in the U.S. diet and both of which are helpful for reducing heart disease. Other vitamins and minerals in peanut butter are phosphorus, potassium, zinc, folate, niacin and vitamin E, an antioxidant.
Phytochemicals
Another antioxidant in peanut butter is resveratrol, which also reduces the risk of heart disease.
Protein
Peanut butter is an excellent source of plant-based, fiber-rich and cholesterol-free protein. Two tablespoons provide 13 percent of the recommended daily protein requirement.
Calories
Two tablespoons of natural peanut butter with salt equals 188 calories.
Fact
Commercial peanut butter adds hydrogenated vegetable oil as a stabilizer so the oil doesn't separate. Its nutritional value is basically the same as natural peanut butter, but it may also contain sugar and mono- and diglycerides.
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