Peanut Butter (Smooth Style with Salt)
Peanut butter, particularly in its smooth style with added salt, is a versatile and nutrient-rich ingredient widely enjoyed for its rich flavor and creamy texture. This type of peanut butter is typically made from roasted peanuts, offering a balanced combination of healthy fats, protein, and essential minerals. Whether spread on toast, added to smoothies, or incorporated into various recipes, it provides both a satisfying taste and an array of beneficial nutrients.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 598 kcal |
| Protein | 22.21 g |
| Fat | 51.36 g |
| Saturated Fat | 10.325 g |
| Carbohydrates | 22.31 g |
| Fiber | 5.0 g |
| Sugar | 10.49 g |
| Calcium | 49.0 mg |
| Iron | 1.74 mg |
| Magnesium | 168 mg |
| Phosphorus | 335.0 mg |
| Potassium | 558.0 mg |
| Sodium | 17.0 mg |
| Zinc | 2.51 mg |
| Copper | 0.422 mcg |
| Manganese | 1.665 mg |
| Selenium | 4.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.15 mg |
| Riboflavin (B2) | 0.192 mg |
| Niacin (B3) | 13.112 mg |
| Vitamin B6 | 0.441 mg |
| Folate | 87.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 9.1 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Peanut butter, particularly smooth style with salt, contains peanuts as its primary ingredient, making it a potential allergen for individuals with peanut allergies. It may also contain traces of other allergens, depending on the processing methods used. Always check the product label for any additional allergens, especially if consumed by individuals with specific dietary restrictions or sensitivities.
Dietary Preferences
- Vegetarian: Yes
- Vegan: Yes (if no animal-derived ingredients are added)
- Gluten-Free: Yes
- Low-Carb: Not recommended for strict low-carb diets
- Keto: Suitable in moderation for a keto diet due to its high fat content
- Dairy-Free: Yes, typically dairy-free
- Soy-Free: Check for any added soy ingredients in some brands
Health Benefits and Advice
Peanut butter is an excellent source of healthy monounsaturated and polyunsaturated fats, which can help support heart health when consumed in moderation. The protein content also makes it a good choice for muscle repair and maintenance, while the added fiber aids in digestion. With a variety of essential vitamins and minerals, such as magnesium, phosphorus, and zinc, it can contribute to overall well-being.
While peanut butter provides numerous health benefits, it’s important to be mindful of its calorie density, particularly for those who are watching their weight. Opting for varieties with minimal added sugars and avoiding excessive amounts of salt can make it a healthier choice.
Incorporating peanut butter into your diet is easy: try spreading it on whole grain bread, adding a spoonful to smoothies for a creamy texture, or using it as a base for sauces and dressings.
Conclusion
Peanut butter, especially the smooth style with salt, is a nutrient-dense food that can complement a wide range of dishes. Its protein and healthy fat content make it a go-to snack or cooking ingredient for those looking to maintain energy levels and support muscle health. However, as with any high-calorie food, it is best enjoyed in moderation as part of a balanced diet.
