Peanut butter is a tasty and popular spread that many people enjoy as part of a healthy diet. With its rich, nutty flavor and creamy texture, it’s easy to see why peanut butter is a staple snack and sandwich topping for both kids and adults. Peanut butter provides protein, fiber, vitamins and minerals. But is it ok to eat 2 tablespoons (around 32 grams) of peanut butter every day? Let’s take a closer look at the nutrition facts and health effects.
Nutrition Facts for 2 Tablespoons of Peanut Butter
Here are the basic nutrition facts for 2 tablespoons (32 grams) of smooth, regular peanut butter:
- Calories: 188
- Total fat: 16 grams
- Saturated fat: 2.6 grams
- Trans fat: 0 grams
- Polyunsaturated fat: 2.5 grams
- Monounsaturated fat: 6.7 grams
- Cholesterol: 0 mg
- Sodium: 152 mg
- Potassium: 187 mg
- Total carbs: 7 grams
- Dietary fiber: 2 grams
- Sugars: 3 grams
- Protein: 8 grams
As you can see, 2 tablespoons of peanut butter provides almost 200 calories, over half of which come from fat. It also supplies about 8 grams of protein and 2 grams of fiber.
Potential Benefits of Eating 2 Tablespoons of Peanut Butter Daily
Here are some of the potential benefits associated with eating 2 tablespoons of peanut butter each day:
- Protein – Peanut butter contains over 8 grams of plant-based protein per serving, which can help keep you feeling full and satisfied.
- Fiber – With 2 grams of fiber per serving, peanut butter can promote digestive and heart health.
- Vitamins and minerals – Peanut butter provides small amounts of vitamins like niacin, vitamin E and folate, along with minerals like magnesium and phosphorus.
- Monounsaturated fats – Over half the fat in peanut butter is the heart-healthy monounsaturated kind.
- Disease prevention – Nutrients in peanut butter may help reduce risk factors for diabetes, heart disease and gallstones.
- Weight control – The fiber, protein and fat in peanut butter can increase satiety and fullness, which may aid weight management.
Overall, incorporating a couple tablespoons of peanut butter into your daily diet can provide valuable nutrients and health benefits, especially as part of an overall balanced diet.
Potential Downsides of Eating 2 Tablespoons of Peanut Butter Daily
However, there are also some potential downsides to consider if you eat peanut butter every single day:
- High in calories and fat – Peanut butter packs nearly 200 calories and 16 grams of fat into just 2 tablespoons, so it can quickly add up calorie-wise.
- Weight gain – Eating peanut butter in excess may lead to unwanted weight gain over time, especially if you are relatively sedentary.
- Aflatoxins – Peanuts and peanut butter may contain low levels of aflatoxins, carcinogenic mold byproducts.
- Allergies – Peanut allergy is one of the most common food allergies, sometimes severe.
- Omega-6 fats – Peanut butter is high in inflammatory omega-6 fats and low in anti-inflammatory omega-3s.
- Added sugars – Many peanut butters contain extra sugar, which boosts calories and harms health.
To minimize potential downsides, choose natural peanut butter without extra oils, sugar or salt. Also limit your portions to 2 tablespoons per day at most, and balance intake with exercise.
How 2 Tablespoons of Peanut Butter Fits into a 2000 Calorie Diet
Here’s a breakdown of how 2 tablespoons (188 calories) of peanut butter fits into a standard 2000 calorie per day diet:
| Food Group | Daily Recommendation |
|---|---|
| Fruits | 2 cups |
| Vegetables | 2.5 cups |
| Grains | 6 oz |
| Protein | 5.5 oz |
| Dairy | 3 cups |
| Oils | 6 tsp |
| Peanut Butter | 188 calories (2 TBSP) |
| Remaining Calories | ~500 calories |
As you can see, 2 tablespoons of peanut butter accounts for about 188 of the 2000 calories, or 9% of your daily calorie needs. This leaves around 500 discretionary calories that can be divided between the other food groups.
To keep your diet balanced, be sure to fill most of your plate with fruits, veggies, whole grains and lean proteins before indulging in peanut butter.
Comparison of Peanut Butter to Other Common Spreads
How does peanut butter nutrition compare to some other popular spreads and nut butters you might enjoy on a daily basis? Here is a nutrition breakdown of 2 tablespoons each:
| Spread | Calories | Total Fat | Carbs | Protein |
|---|---|---|---|---|
| Peanut butter | 188 | 16g | 7g | 8g |
| Almond butter | 180 | 16g | 6g | 6g |
| Cashew butter | 187 | 14g | 9g | 5g |
| Soy nut butter | 190 | 14g | 7g | 10g |
| Sunflower seed butter | 180 | 14g | 6g | 7g |
| Tahini | 178 | 14g | 9g | 5g |
| Jelly | 100 | 0g | 25g | 0g |
| Honey | 130 | 0g | 32g | 0g |
| Jam | 140 | 0g | 36g | 0g |
Peanut butter provides more protein than other nut butters and is lower in carbs and sugar than jellies and jams. However, all nut and seed butters are fairly comparable in terms of calories, fat and overall nutrition.
How Peanut Butter Fits into Different Dietary Patterns
Here is a look at how 2 daily tablespoons of peanut butter can fit into several popular diets:
Low Carb Diets
Peanut butter fits well into a low carb diet, providing just 7 net carbs per serving. Focus on natural varieties without added sugars.
Paleo Diets
Peanut butter is allowed on paleo diets and provides a good plant-based protein source. However, peanuts are legumes, which some strict paleo followers avoid.
Gluten-Free Diets
Pure peanut butter contains no gluten, making it a gluten-free friendly choice. But watch out for peanut butter spreads made with added wheat.
Vegetarian and Vegan Diets
Peanut butter can be a valuable vegetarian and vegan protein source. Pair it with whole grains like bread or crackers for a balanced meal.
Bodybuilding Diets
The protein in peanut butter can aid muscle building and recovery. Use it as a snack before or after workouts for extra calories and nutrients.
Overall, two tablespoons of peanut butter can fit well into a wide variety of healthy eating patterns when consumed in moderation alongside other whole foods.
Healthiest Ways to Eat 2 Tablespoons of Peanut Butter
Here are some healthy and delicious ways to enjoy your 2 tablespoons of peanut butter each day:
- On whole grain toast, English muffins or bagels for breakfast
- With fresh cut apple slices or banana slices as a snack
- Stirred into plain Greek yogurt with a drizzle of honey
- On a whole wheat wrap or rice cake with berries
- In a smoothie along with milk, yogurt, oats and cocoa
- On top of oatmeal or cereal with sliced fruit
- Melted over popcorn for an easy homemade snack
- In homemade granola or energy bars
- Swirled into a stir fry sauce with soy sauce, vinegar and spices
- As the base of a homemade Asian noodle salad dressing
There are endless healthy ways to enjoy a couple tablespoons of peanut butter each day. Let your taste buds run wild!
Conclusion
At around 188 calories per serving, eating 2 tablespoons of peanut butter daily can fit into a balanced diet and provide nutritional benefits. Peanut butter offers plant-based protein, fiber and various vitamins and minerals. However, its high calorie and fat content may lead to weight gain if consumed in excess without exercise. Stick to just 2 tablespoons per day from a natural peanut butter, and be sure to enjoy it alongside fruits, vegetables, lean proteins and whole grains as part of an overall healthy dietary pattern. Peanut butter is totally fine in moderation, just don’t go overboard!