Nutritional Facts About Chunky Peanut Butter

You add it to jelly sandwiches, spread it on crackers and top celery sticks with it, but you may be surprised to learn that peanut butter contains a small amount of the same antioxidant as red grapes and red wine. Resveratrol is a powerful antioxidant that some research has shown to reduce LDL or bad cholesterol and help prevent blood clots and damage to blood vessels. In addition, chunky peanut butter delivers many other nutrients.

The Basics

The U.S. Department of Agriculture counts 1 tbsp. of chunky peanut butter as a 1-oz. equivalent from the "Meats & Beans" group of the Food Guide Pyramid. Previously, 2 tbsp. of peanut butter was considered a serving, but this changed in 2005 with the publication of MyPyramid, the newest Food Guide Pyramid. However, most food labels still list the serving size as 2 tbsp., and the nutrition information is based on 2 tbsp., which provide 188 calories.

Protein

Peanut butter provides approximately 8 g for each 2 tbsp. serving. The Dietary Guideline recommendation is 5- to 7-oz. equivalents of meat per day. Peanut butter, whether chunky or smooth, is an appropriate meat alternative for vegetarian and vegan diets.

Carbohydrate

Peanut butter is low in carbohydrates, providing 7 g per serving according to the USDA database. In addition, a 2-tbsp. serving of peanut butter supplies 2.5 g of dietary fiber.

Fat

One serving of peanut butter provides 16 g of fat. Although the fat content of peanut butter is high, only 3 g of fat are saturated. Saturated fat increases LDL, or "bad cholesterol." Increasing your cholesterol increases your risk for heart disease and stroke. Peanut butter consists mostly of monounsaturated and polyunsaturated fats, the "good fats." The American Heart Association reports that replacing saturated and trans fat with unsaturated fat can help lower your blood cholesterol. Even though peanut butter consists mostly of unsaturated fats, it is important to monitor your overall fat intake as part of a healthy diet.

Vitamins

Peanut butter supplies more than 10 percent of the recommended daily allowance of vitamin E. The vitamin has a fundamental role in normal metabolism of all cells. In addition, vitamin E is a strong antioxidant that protects against oxidative stress. "Krause's Food, Nutrition and Diet Therapy" notes that researchers are investigating vitamin E's role in the prevention of cancer, cardiovascular disease and Alzheimer's disease. Peanut butter also is a rich source of niacin, or vitamin B-6. Niacin is essential to health because it plays a role in carbohydrate, fatty acid and amino acid metabolism.

Minerals

In addition to vitamins, peanut butter contains several minerals. It supplies more than 10 percent of the recommended allowance for magnesium, which plays a role in neuromuscular transmission and activity and is an activator of more than 300 enzymes involving food metabolism. Peanut butter contains zinc, which participates in the reactions of carbohydrates, lipids, protein and nucleic acids. Peanut butter also contains sodium, an essential mineral for normal body functioning, but one that many Americans consume excessively. The USDA's MyPyramid suggests checking the ingredient labels and nutrition facts of meat and meat alternatives to limit your sodium intake. One serving of peanut butter supplies 156 mg of sodium. Choose the unsalted version of peanut butter if you need to monitor your sodium intake.

Considerations

Because it is rich in unsaturated fat, protein and vitamins and minerals, chunky peanut butter is nutritious addition to your diet. However, it is important to stick to the serving size of 2 tbsp. to prevent exceeding your calorie and fat budget. Your serving size of peanut butter should be about the size of a golf ball.