, Most notably, each 2-tablespoon (tbsp) serving of smooth peanut butter provides the following nutrients, minerals, and vitamins: However, there are also nutritional disadvantages if a person eats more than the recommended amount of peanut butter. Find out with our expert guide. Heart disease: Consuming too much saturated fat may raise risk. A 2-tablespoon serving of peanut butter contains 188 calories and 16 grams of fat, of which 3.4 grams are saturated. For maximum nutrition, look for reduced-sugar jam instead of jelly. Immune system may trigger anxiety in response to infection, COVID-19 live updates: Total number of cases passes 31.6 million. Of course, peanut butter isn’t the only type of nut butter. She has a Bachelor's degree in Journalism from the University of Maryland. White whole wheat bread – Is it really a whole grain. Peanut butter also has a significant amount of fat. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). However, as an adult, reconsidering some of the details can help you create a more sophisticated version of this old favorite. Some stores let you grind your own fresh peanut butter or nut butter right in the store. At this point other flavours, oils or ingredients can be added to change its taste and texture. Eating peanut butter, especially from a young age, may reduce the risk of benign breast disease (BBD), which increases the risk of breast cancer. The next time you prepare a peanut butter sandwich, you’ll know how to make it a low-calorie meal or just how many calories you’re ingesting while enjoying the tasty food. It keeps the heart-healthy. Eating more than the recommended amount will also increase fat and sodium intake, which does not benefit the heart. Dipping apple and pear slices into peanut butter for an easy snack. These are grown in the American South and have a uniform kernel size. Healthy eating is all about balancing nutritious choices with treats. Terms of Service Somehow, the peanut butter and jelly sandwich have become a staple of NBA players. Copyright Policy According to the survey, the women who added nuts to their breakfast had lower blood sugar levels and reported less hunger compared to women who ate a breakfast that contained the same amount of carbohydrates but no nuts. Sara Ipatenco has taught writing, health and nutrition. She is an experienced Health Writer and Editor. Children, ages 4 to 8, need 19 grams, so it's still more than one-third of their recommended daily allowance, or RDA. For many people, peanut butter and jelly is a classic "comfort food." These fruit spreads are made with just the fruit and no added sugar. The same serving of whole-wheat bread supplies 1.36 milligrams of iron toward your daily requirement of 8 to 18 milligrams. Arya SS, Salve AR, Chauhan S. Peanuts as functional food: a review. Peanut butter is known for being high in protein, fiber, heart-healthy fats, and essential vitamins, making it an optimal choice for a well-balanced diet. LIVESTRONG.com may earn compensation through affiliate links in this story. The type of bread, amount and type of peanut butter, and any add-ons (like jelly) that you use all affect the number of calories. This has no effect at all on the eventual price you pay and we’re thankful for your support. Today, the sandwich's popularity continues, fueled by kids and athletes everywhere. Amber is a recognized health and fitness expert and has been quoted by Reader's Digest, Yahoo!, MSN, US News & World Report, Weight Watchers, SparkPeople, Bustle, SheKnows, Apartment Therapy, My Fitness Pal, and more. You can find other options like: These all offer different nutritional benefits and are a great alternative for anyone with a peanut allergy.