Whether you like it spread on bread or eaten straight off the spoon, peanut butter is one of America's favorite foods, according to the American Peanut Council. Not only is peanut butter an inexpensive source of protein, it is also a good source of vitamin E, heart-healthy fats and fiber. Knowing the nutritional facts of the different types of peanut butters can help you determine how it should be incorporated into your diet.
Types
When visiting the peanut butter aisle of your grocery store, you may feel a little overwhelmed with all the choices. In addition to chunky and smooth, you can also find natural, low-sodium and reduced-fat peanut butters. Nutrition information for each type of peanut butter can vary.
USDA Commodity Smooth Peanut Butter
The U.S. Department of Agriculture (USDA) commodity smooth peanut butter is a standard no-name brand peanut butter. For convenience, this type of peanut butter has been homogenized to prevent the separation of oil from the peanut butter. A small amount of either partially hydrogenated or fully hydrogenated oil is added to the peanut butter to assist with the homogenization. A 2 tbsp. serving of USDA commodity smooth peanut butter contains 188 calories, 7 g of protein, 16 g of total fat, 3 g of saturated fat, 6.6 g of monounsaturated fat, 3.6 g of polyunsaturated fat, 7.6 g of carbohydrates, 1.8 g of fiber, 189 mg of sodium and 1.9 mg of vitamin E.
Commercial Chunky Peanut Butter
Like the USDA smooth peanut butter, commercial chunky peanut butter has also been homogenized. A 2 tbsp. serving of chunky peanut butter contains 188 calories, 8 g of protein, 16 g of total fat, 2.5 g of saturated fat, 7.8 g of monounsaturated fat, 4.7 g of polyunsaturated fat, 7 g of carbohydrates, 2.6 g of fiber, 156 mg of sodium and 2.02 mg of vitamin E. Vitamin E is an essential fat-soluble vitamin that protects cell membranes from oxidation.
Natural Peanut Butter
Natural peanut butter has not been homogenized and requires stirring before consumption. The ingredients of natural peanut butter are usually limited to peanuts and sometimes salt. A 2 tbsp. serving of a natural peanut butter consisting of just peanuts and salt contains 200 calories, 7 g of protein, 16 g of total fat, 2.5 g of saturated fat, 8 g of monounsaturated fat, 4.5 g of polyunsaturated fat, 6 g of carbohydrates, 2 g of fiber and 205 mg of sodium.
Reduced-Fat Peanut Butter
Peanut butter is a high-fat food item, although most of the fat in peanut butter comes from the heart-healthy monounsaturated and polyunsaturated fats. Many commercial peanut butter brands offer a reduced-fat peanut butter, however they are not usually any lower in calories than regular peanut butter. A 2 tbsp. serving of reduced-fat peanut butter contains 190 calories, 8 g of protein, 12 g of total fat, 2.5 g of saturated fat, 15 g of carbohydrates and 1 g of fiber.
Low-Sodium Peanut Butter
A 2 tbsp. serving of low-sodium peanut butter contains 189 calories, 8 g of protein, 16 g of total fat, 2.4 g of saturated fat, 7.5 g of monounsaturated fat, 4.5 g of polyunsaturated fat, 7 g of carbohydrates, 2.1 g of fiber and 65 mg of sodium.
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