Peanut Butter: Creamy Plant Protein, Healthy Fats & Micronutrient-Dense Spread

Peanut butter is a **paste of ground roasted peanuts (*Arachis hypogaea*)**; ‘natural’ styles contain only peanuts (and maybe salt) while processed versions may add sugar, hydrogenated or palm oils and stabilizers.

| | Amount | %DV | |---|---|---| | Calories | 190 kcal | — | | **Protein** | 7.5 g | 15 % | | **Carbohydrate** | 6.5 g | 2 % | | – Fiber | 2 g | 7 % | | **Total Fat** | 16 g | 21 % | | – Sat Fat | 3 g | 15 % | | – Mono Fat | ~8 g | — | | **Magnesium** | 50 mg | 12 % | | **Niacin (B3)** | 4.5 mg | 28 % | | **Vitamin E** | 2.5 mg | 17 % | | **Manganese** | 0.6 mg | 26 % | Contains small amounts of iron, copper, zinc & resveratrol-like polyphenols.

- **Plant protein + fiber + fat** trio enhances satiety & stabilizes blood glucose. - **Monounsaturated & polyunsaturated fats** can support heart health when replacing saturated fats. - **Micronutrients:** magnesium (muscle/nerve), niacin (energy metabolism), vitamin E (antioxidant), manganese (enzymes). - Versatile base for sauces, spreads, smoothies and energy snacks.

- **Energy dense**: easy to overeat; measure portions (2 Tbsp ≈ 190 kcal). - Some brands add **sugar, salt & hydrogenated/palm oils**—read labels. - May contain trace **aflatoxins**; reputable brands test & keep within safety limits. - **Allergen:** peanuts are a major allergen; avoid cross-contact. - Natural PB can separate; improper stirring may cause oily top / dry bottom.

- Whisk into **satay sauce** (peanut butter + lime + soy/tamari + chili + a little sweetener). - Blend in smoothies for **creaminess & protein**. - Swirl into oatmeal or yogurt; pair with sliced fruit for balanced snack. - Bake into **energy balls, cookies, granola bars**. - Savory: emulsify spicy noodle dressings or thicken stews.

- Stir new natural jar thoroughly **once** (bottom to top) then store upside down to reduce separation. - For lower sodium/sugar needs choose **unsalted, no added sugar**. - Combine with oats/chia for **slow-release energy snacks**. - Portion hack: pre-scoop 2 Tbsp servings into small containers for grab-and-go.

Natural peanut butter: refrigerate after opening (slows oxidation & separation) **6–9 months**. Stabilized varieties can sit in pantry. Keep jar sealed, avoid double-dipping (microbial control).

Peanuts are **nitrogen-fixing legumes**, reducing need for synthetic fertilizer and often have lower water & carbon footprint compared with many tree nuts. Choosing brands with **responsibly sourced oils** (or no added oils) and recyclable jars improves sustainability.

✔︎ Protein + healthy fats + micronutrients ✔︎ Satiety-supporting spread for snacks & sauces ✖︎ Calorie dense—measure portions; check labels for added sugar/oils.