Peanut butter is one of the most popular foods these days. It is also one of the best and least expensive sources of protein you can find.
The following nutrition information is provided by the USDA for 2 tablespoons (32g) of peanut butter.
- Calories: 190
- Fat: 16g
- Sodium: 140mg
- Carbohydrates: 8g
- Fiber: 2g
- Sugars: 3g
- Protein: 7g
Micronutrients in Peanut Butter
Peanut butter is nutrient-dense and can help you meet your reference daily intake (RDI) of vitamins and minerals. It is packed with important B-complex vitamins as well as essential minerals and antioxidants.Here is how 32 grams of peanut butter contribute to the RDI of key nutrients:
- Copper: 43% of the RDI
- Folate: 20% of the RDI
- Iron: 22% of the RDI
- Magnesium: 14% of the RDI
- Manganese: 28% of the RDI
- Potassium: 18% of the RDI
- Vitamin B1 (thiamine): 17% of the RDI
- Vitamin B3 (niacin): 25% of the RDI
- Vitamin B5 (pantothenic acid): 11% of the RDI
- Vitamin B6 (pyridoxine): 9% of the RDI
- Vitamin E: 18% of the RDI
- Zinc: 10% of the RDI
Beyond its nutritional value, peanut butter contains compounds that can potentially promote weight loss and reduce the risk of heart disease.