Peanut butter is a natural source of protein, fiber and other vital nutrients. However, peanut butter is not a complete protein because it does not provide all essential amino acids required by the body. In general, plant-based foods such as nuts, grains, legumes and seeds are all sources of incomplete proteins. Fortunately, you can still obtain all essential amino acids by combining a variety of plant-based foods in your diet.
Peanut Butter Protein
A 2 tbsp. serving of peanut butter provides 8 g of protein. As an incomplete protein, peanut butter lacks one or more essential amino acids found in complete protein foods. While not a complete protein source, peanut butter does provide sources of essential nutrients such as dietary fiber, healthy fats, vitamins and minerals. Combining peanut butter with a variety of other incomplete proteins will provide all essential amino acids required by the body.
Protein Functions
Protein is one of the most important nutrients. It serves vital functions in the formation, growth and maintenance of tissue and cells. In addition, protein is required for proper functioning of enzymes, hormones and antibodies. Amino acids are the building blocks of protein. The two types of amino acids are essential and nonessential amino acids. You must get essential amino acids daily from food sources because your body cannot produce them.
Protein Requirements
You should consume protein-rich foods every day. Approximately 10 to 35 percent of your total calories should come from protein. Men require at least 56 g of protein daily while women require only 46. Children and adolescents require only 34 to 52 g of protein daily. Consume two to three servings of protein sources daily. Two tbsp. of peanut butter is equivalent to one serving of protein. Specific protein needs are influenced by various factors such as age, gender, activity level and condition. Consult a registered dietitian for your exact protein requirements based on your energy and nutritional needs.
Diet Considerations
Complete protein sources include animal-based foods such as meat, poultry, fish, eggs and dairy products. When choosing animal sources, select low-fat dairy or lean meats without skin. You can still obtain all essential amino acids if you only consume plant-based foods, notes MedlinePlus. Combining two or more plant-based sources of protein will supply adequate amounts of essential amino acids. For example, consuming peanut butter on a whole wheat roll will provide a complete protein source.
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