Fat & Nutrition In Peanut Butter

Peanut butter has many advantageous health benefits, and can be part of a nutritious, balanced diet. However, peanut butter is high in calories, so stick to eating the suggested 2 tbsp. serving when fixing yourself a snack. Choose natural style peanut butter made only with ground peanuts for the greatest health benefits. Avoid peanut butters with hydrogenated oils, sugar or other fillers.

Calories

Peanut butter is high in calories, with close to 200 calories per 2 tbsp serving depending on the brand. Moderation is key, and a little goes a long way. A serving of peanut butter a day can be a part of a healthy diet, but avoid going over board on the serving size. Adding extra peanut butter to foods can be a way to add extra calories needed for those who wish to gain weight.

Fat

The majority of calories from peanut butter are from fat. However, most of the fat in peanut butter is monounsaturated fat. Monounsaturated fats are helpful in lowering harmful low density lipo-protein cholesterol without lowering beneficial high density lipo-protein cholesterol. According to a 1999 study from the "American Journal of Clinical Nutrition," a diet rich in monounsaturated fats specifically from peanuts and peanut butter may decrease the risk of cardiovascular disease by 21 percent.

Protien

A 2 tbsp. serving of peanut butter provides around 7 g of protein. A turkey sandwich with the same calorie content as a peanut butter sandwich provides around 20 g of protein, points out Nancy Clark, MS, RD writing for BeginnerTriathlete.com. Increase the protein content by pairing a peanut butter sandwich with a 16 oz. glass of milk. Adding peanut butter to whole grain crackers or fruit such as a banana or apple provides protein for an extra healthy snack.

Vitamins and Minerals

A serving of peanut butter provides 25 percent of your daily requirements for vitamin E, 19 percent of niacin and 10 percent of folate, reports the American Peanut Council. Peanut butter also provides 12 percent of the daily requirement for magnesium, 10 percent for copper, phosphorus and potassium. A 2 tbsp. serving of peanut butter also has small amounts of thiamin, B-6 and riboflavin, zinc, iron and calcium.

Weight Control

A 2002 article in the "Journal of Agriculture and Food Chemistry" reports that peanuts are a major dietary source of a compound called resveratrol, which may have disease fighting properties. A 2010 study in the "American Journal of Clinical Nutrition" found that resveratrol may potentially inhibit fat cells from growing and assist in deterring risk factors associated with obesity such as insulin resistance and inflammation.