Jif peanut butter comes in two varieties: creamy and extra crunchy. On the Food Guide Pyramid, peanut butter falls into the meat, nuts, eggs and dry beans group. You should eat two to three serving of these foods daily, according to the U.S. Department of Agriculture. While eating too much Jif peanut butter can tip your diet to the unhealthy side, you can eat it in moderation.
Fat
Peanut butter contains significant fat -- 16 g per 2-tablespoon serving of both the creamy and extra crunchy Jif, according to the food's nutrition labels. However, the products contain no trans fat and only 3 g of saturated fat per serving, or 16 percent of the maximum recommended daily intake. The overall fat content amounts to 25 percent of the recommended daily intake if you eat a 2,000-calorie diet. The remaining fat in Jif comes from polyunsaturated and monounsaturated fats. Because it is not an animal product, Jif peanut butter contains no cholesterol. With its healthy fat content, Jif peanut butter can be included in a healthy diet, provided you monitor your total fat intake.
Calories
A 2-tablespoon serving of both the creamy and extra crunchy Jif peanut butters contains 190 calories. If you eat a 2,000-calorie diet, a serving of the peanut spread amounts to 9.5 percent of your total calorie intake. For a 1,500-calorie diet, it equates to 13 percent of your daily calories, while it amounts to 7.6 percent of your daily calories if you eat 2,500.
Sodium
A 2-tablespoon serving of creamy Jif contains 160 mg of sodium, or 6 percent of the maximum daily recommended intake. The extra crunchy variety contains 130 mg, or 5 percent of the maximum recommendation. Neither type contains excessive amounts of sodium and can easily be incorporated into a healthy diet that does not exceed the maximum recommended intake of 2,400 mg per day.
Carbohydrates
Jif peanut butter is a low-carbohydrate food and can be part of your daily eating plan if you are trying to limit carb intake. Two tablespoons of the creamy and extra crunchy Jif products contain 7 g of total carbs, which amounts to 2 percent of the recommended daily intake. The peanut butters also have 2 g of dietary fiber, or 9 percent of the daily recommended amount.
Vitamins and Minerals
If you are trying to get more essential vitamins and minerals in your diet, you'll get a little of what you are looking for in Jif peanut butter. In particular, the peanut butter serves as a source for vitamin E and niacin, which is a B vitamin. Both the creamy and crunchy varieties contain 20 percent of the daily recommended intake for niacin. The creamy peanut butter also has 15 percent of the recommended intake for vitamin E, while the crunchy variety has 10 percent. Both types of Jif peanut butter also have 4 percent of the recommended intake for iron and 2 percent for riboflavin.
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