Peanut butter, with its rich, nutty flavor and creamy texture, is perfect for spreading on just about any bread. The famous PB&J(peanut butter and jelly sandwich) is beloved for its simple yet satisfying combination. However, the calorie content of it can indeed be surprising. Let’s dive into the calorie count of peanut butter, its effects on a diet, and how to incorporate it healthily.

Calories and Nutritions of Peanut Butter

According to nutrition database provided by Ministry of Food and Drug Safety, 100g of peanut butter contains 658 kcal and nutrients are as follows. [1]

Basic Nutritional Information 

Minerals

Vitamins

Amino Acids

But there’s no need to be alarmed by the calorie content per 100g, as peanut butter is typically consumed in much smaller amounts, often just as a spread. 

For instance, one tablespoon (15g) of peanut butter contains approximately 98.7 kcal, with 3.9g of protein, 2.8g of carbohydrates, and 8.2g of fat. The relatively high protein content is a plus, but it’s important to be mindful that even one tablespoon can contribute to 14% of the recommended daily fat intake.

Peanut Butter and Dieting

While peanut butter is indeed high in fats, it’s important to note that it contains unsaturated fatty acids, which are beneficial for our health, in addition to saturated fats that should be consumed in moderation. 

One tablespoon (15g) of peanut butter contains 2046mg of linoleic acid, an unsaturated fatty acid. These unsaturated fats in peanut butter help in the absorption of fat-soluble nutrients, regulate appetite, and aid in blood sugar management.

4 Benefits of Peanut Butter

Peanut butter offers several benefits as follows.

1. Reduces Risk of Cardiovascular Diseases

A meta-analysis of 11 students on peanut consumption showed that eating peanuts led to a decrease in the ratio of LDL cholesterol to HDL cholesterol in healthy populations. [2] It’s well-documented that for every 1 ㎎/㎗  increase in total cholesterol, the risk of developing cardiovascular disease increases by 7%. [3] Thus, the cholesterol-lowering effects of peanut butter can contribute to reducing the risk of cardiovascular diseases.

2. Prevents Dementia

Peanut butter also plays a crucial role in maintaining brain health. A tablespoon (15g) of peanut butter contains about 0.5g of niacin, which is 3% of the recommended daily intake. Niacin intake is beneficial in preventing cognitive decline associated with aging and may help in preventing Alzheimer’s disease. Research indicates that people who consume foods rich in niacin have higher cognitive function and are better at preventing dementia than those who don’t. [4]

3. Supports Gut Health and Prevents Constipation

Furthermore, the dietary fiber found in peanut butter helps improve gut health and prevent constipation. Studies on the intake of dietary fiber and gut health have reported that foods high in dietary fiber can balance the intestinal microbiota and improve the intestinal lining, highlighting the importance of dietary fiber. [5] With 0.9g of dietary fiber per tablespoon (15g), accounting for 4% of the daily recommended intake, peanut butter can help supplement the dietary fiber that might be missing from your daily diet.

4. Prevents Diabetes 

The magnesium found in peanut butter can help lower insulin resistance and aid in blood sugar control. A study showed that adding peanut butter to a high glycemic index (GI) breakfast can reduce fluctuations in blood sugar levels. [6]

Choosing Peanut Butter

Try 100% peanut butter with the products below.

When selecting peanut butter for a diet, the key is to choose a product made from 100% peanuts without any unnecessary additives. Sugar or other additives can actually lead to weight gain and be bad for your health. 

1. Super Nuts, No-additive Peanut Butter 

2. Teddie, No-additive Peanut Butter

2. Orgok, Vegan Peanut Butter

Storage Tips 

How to keep it fresh and healthy.

If it’s cool, dry and dark, you can keep peanut butter at room temperature for about a month without a fridge. But if the product says “Refrigerate after opening,” it’s better to stick it in the fridge. This is especially recommended for natural products made only with peanuts and salt, without any additives. Natural peanut butter tends to separate into oil and solids, but stirring it well and refrigerating can prevent this separation.